When you start the diet you are motivated and you feel strongly, come on, it is normal when you propose a change in your life. However, this positive attitude is not always easy to maintain, either because the day to day makes it difficult for you to follow the guidelines or because of you yourself “boycott”. It is normal to find difficulties, there is the challenge of losing weight, and so that you can overcome them we give you some tips and strategies for losing weight in a healthy way.
2 Tips for losing weight in a healthy way
- Tips to lose weight when your diet is in danger
- Tips to lose weight when you have skipped the diet
10 Strategies for losing weight in a healthy way
- Say no to simple carbohydrates
- Breakfast with protein
- Consumes unsaturated fats
- Follow the Coherent Diet
- Includes fiber in every day
- Includes Zinc-rich foods
- Learn to relax
- Sleep at least 7-8 hours daily
- Do exercise
- Drink 2 liters of fluids per day
Tips for losing weight in a healthy way
1. Tips to lose weight when your diet is in danger
You must take special care and stay strong when you are presented with the following situations. Identify the causes that produce an emotional imbalance to overcome them:
- Feelings: anxiety, fatigue, tension, stress.
- Social life: attending events, parties, meals outside the house, holidays.
- Little motivation or negative thoughts.
- Lack of social support (family, friends or colleagues).
- Personal conflicts.
- Negative moods: depression, anxiety, frustration, anger, boredom, loneliness, sadness or worry.
How to solve it? Speak to yourself. Be aware that you really are not hungry; you are just getting carried away by the situation. Instead of attacking the fridge or buying something loaded with calories and fats, distract your mind, go for a walk, call a friend, play sports, brush your teeth or drink a glass of water that will give you satiety and calm your emotional hunger.
Having social life does not have to be an ordeal when you diet, choose light dishes and for dessert, you can take a digestive infusion (chamomile, fennel, green anise). Do the following meals normally, do not forget the snacks and with these tips to lose weight you can keep losing weight even if difficulties arise.
2. Tips to lose weight when you have skipped the diet
Guilt and remorse get fat when you generate stress, do not torture yourself with thoughts like “I should not have eaten”. Accept it, assume it and continue with the diet. Skipping the diet once a day does not mean skipping it all day.
If you have eaten some cookies or a piece of cake, do not keep eating with the thought that you have already ruined the diet (“the law of all or nothing” or “lost to the river”). Continue with the diet at the next meal, as your body does weekly balance not daily.
Negative thoughts or lack of confidence can get you off the diet or skip it often. You must strengthen your self-esteem, marking goals that you can fulfill. When you realize you have done a great job and will motivate you to continue. Little by little you will be including healthy habits for the rest of your life and you will gain loyalty to these tips to lose weight in your day to day life.
10 strategies for losing weight in a healthy way
So far we have told you how to treat your emotional hunger, but what to do with physical hunger? Follow strategies for losing weight in a healthy way:
Strategies for losing weight in a healthy way-1: Say no to simple carbohydrates
Simple carbohydrates increase blood glucose levels, which causes the pancreas to secrete more insulin to reduce that glucose concentration, but once the insulin performs its function it continues to maintain its concentration in blood. This promotes the accumulation of more fat in the adipocytes (fat cells), reduces the destruction of fat and causes hypoglycemia that increases the appetite again. So the first of our recommendation to lose weight is to reduce sugary foods in your diet that only give you empty calories.
Strategies for losing weight in a healthy way-2: Breakfast with protein
Include it in breakfast regulates and controls the absorption of blood sugar, which is beneficial for weight loss and body fat. It favors the reduction of cholesterol levels, triglycerides and regulates blood pressure. Therefore, the second of our slimming tips is to include some protein in your breakfasts and avoid refined products such as white bread or margarine.
Strategies for losing weight in a healthy way-3: Consumes unsaturated fats
They are essential for our body just like carbohydrates and proteins so you should not exclude them from the diet. You find them in olive oil, in avocado, in nuts or in bluefish. Our body consumes glucose for immediate energy when it runs out of stored fat, but for this, you must consume healthy fat if not your body will be in a state of emergency and store everything you eat in body fat. In this way, the third of our tips to lose weight is to consume unsaturated fat in each meal.
Strategies for losing weight in a healthy way-4: Follow the Coherent Diet
It is the best advice to lose weight that we can give you. A healthy and balanced diet and lifestyle, in which there are no prohibited foods, you do not go hungry and you lose weight without rebound effect.
Strategies for losing weight in a healthy way-5: Includes fiber in every day
Foods rich in fiber (fruit, vegetables, and whole grains) are necessary to maintain optimal health and lose weight. Improve your intestinal transit and improve metabolic reactions. Therefore, the fifth of our tips to lose weight is that you take at least 25 g of fiber a day.
Strategies for losing weight in a healthy way-6: Includes Zinc-rich foods
Spinach, veal, lamb, seafood, cocoa, beans, beans, mushrooms, and squash contain this mineral. Zinc is a great ally for weight loss because it decreases appetite by acting on the hormone ghrelin that interferes with the control of satiety.
Strategies for losing weight in a healthy way-7: Learn to relax
This is the seventh of our tips to lose weight. Stress activates cortisol, a hormone that promotes insulin resistance and therefore obesity.
Strategies for losing weight in a healthy way-8: Sleep at least 7-8 hours daily
Sleeping badly or staying up late can alter your metabolism and your eating habits. It produces an increase in appetite which will lead you to eat more and will influence the conversion of calories into fat.
Strategies for losing weight in a healthy way-9: Do exercise
Practicing exercise will benefit your life, helps you lose weight, strengthen your heart, improve your breathing capacity, tone your muscles, strengthens your bones and puts you in a good mood. Always adapted to your needs and progressively. The ninth of our tips to lose weight is to leave the excuses and start some sports practice (walking, running …), the movement is healthy.
Strategies for losing weight in a healthy way-10: Drink 2 liters of fluids per day
Surely you know it but you do not always carry it out, that’s why we’re going to give you advice so you can drink more. Whenever possible, drink water, preferably outside meals to avoid the dissolution of gastric juices. After lunch and dinner, you can take a digestive, soothing or relaxing infusion, in this way you will take almost half a liter of liquid per day. You can include another one in the snacks, remember to avoid sweetening them, you will get adapted to their natural flavor and before dinner take a cup of our depurative broth.
We hope you will like these for losing weight in a healthy way. We want your comments and suggestions for improving our ideas. Thank you and have a great day!