10 tips to lose weight by the end of the year
Weight loss should always be healthy and long-term thinking. However, there are some essential strategies that can help you lose fat by the end of the year
Let’s go ahead, there is no magic pill or miracle diet that will make you lose a lot of weight in a short time, without sacrificing your quality of life and even your health . If you are looking for weight loss tips for the holidays, there are some strategies that can work well and optimize weight loss. “The first step is to adjust the patient’s food according to their individualities, only then we can succeed. Within a month still, if the adjustment in food is not enough, depending on how much the patient needs to reduce, we can use the protocols of the intermittent fasting or ketogenic feeding”, says the clinical and sports nutritionist, Beatriz Oliveira. These protocols, according to the professional, must be indicated by a specialist. But there are still some basic tips that can help you lose fat . Check it out.
1 Teas + water
The teas can have various medicinal functions that contribute to weight loss. Especially when we are talking about cleansing the body and the antioxidant action that many infusions can promote. “The teas that contain caffeine, like green and mate help speed up the metabolism. Horsetail and centella asiatica are excellent for swelling and cellulite. I really like moringa tea and tulsi herb, which are used because they are rich in antioxidants, vitamins and minerals. Carqueja tea is very good for reducing abdominal fat “, exemplifies Oliveira, pointing out that the consumption of these drinks should not exceed one liter a day.
Renata Abreu, creator of Detox Power, a massage method that combines four Ayurvedic therapies, indicates with ginger tea to promote cleanliness, restore balance and benefit the digestive system.
To maximize the detox effect , she also recommends a recipe that takes equal parts of bank sesame and raisins. The person should consume a teaspoon an hour before or two hours after the three main meals of the day. Another option is to eat a teaspoon of tahini (ground sesame seeds) and about six raisins, three times a day.
In addition, consumption increases water consumption. Many people find it difficult to reach the (highly recommended!) Two liters of water, and teas are a good way to add flavor.
2 Persistence in the gym and strength training
If you are not in the habit of exercising, it is best to start now. The physical activity significantly increases the calories expended. Personal trainer Cássio Fidlay indicates that the minimum weekly training to lose fat is twice a week, and you must work all muscles on non-consecutive days, in this case.
Although many believe the opposite, he highlights the importance of weight training in the weight loss process. “Bodybuilding is more suitable than cardio, because it breaks more fibers, creating microlesions in the muscle and, consequently, it takes much longer to recover the tissue”. Fidlay says the body’s recovery period after intense strength training is 24 to 72 hours. Meanwhile, for aerobics, this duration is 12 to 24 hours. This recovery time means that new fibers are being developed in your body, so that it starts to spend more energy to keep itself functioning.
“Cardio complements weight training, because with it, you can lose weight, effectively, up to a certain point. With weight training, it doesn’t, since it increases the load”, he explains, always reaffirming that the correct execution of movements should prevail to the amount weight that gets up.
For those who already face a training routine , the personal recommends the frequency of four to six times a week, and each muscle group must rest for at least 48 hours. “The muscle grows and restores the fibers when it is resting”.
3 Avoid industrialized and read the labels of everything you consume
Rich in preservatives, industrialized ones, on several occasions, cause inflammation in our body, which contributes to poor digestion and inflammation of the organs of the digestive system, which results in swelling and fluid retention. “In most cases, they have a high concentration of sodium, increasing swelling, and do not have significant amounts of micronutrients (vitamins and minerals), making it an empty calorie”, says Beatriz Oliveira.
For those who want to eliminate sugar from the diet, resorting to sweetener options is not a good option. “The use of sweeteners (diet foods and lights) should also be avoided, aiming at a change in taste and a lasting weight loss, since whenever we consume foods with a sweet taste, our brain increasingly asks for sugar”.
“Another negative factor in processed foods is that most contain a large amount of omega 6, which, when consumed in excess, has a great inflammatory potential, disrupting the function of insulin and, consequently, weight loss”, explains the nutritionist, who recommends a natural diet, rich in fruits and vegetables, with several micronutrients.
Fortunately, nowadays, we find several options of natural foods ready for consumption, the important thing is to pay attention to the labels. In the list of ingredients, the first item is the one with the highest concentration, and so on. Avoid sugar, syrups and names you don’t know.
4 Avoid alcohol
At the end of the year, alcohol is present in many gatherings. However, he is an enemy for those who are in the process of losing weight. increase in fat), and causes deficiency of B vitamins and vitamin C, which are so important for energy generation, immunity and increased muscle mass. weight and anxiety “, explains Oliveira.
5 Caprice in the shopping list and program yourself
Have you noticed that when we are on a weight loss diet, we think much more about food? The restriction of fat burning protocols can worry us, without realizing it. In addition, when you are hungry, you are more likely to make the wrong choices when eating.
To prevent this from happening, schedule yourself. When you have vegetables ready in the refrigerator, it is much easier to be healthy. Also, when you don’t have options outside of the diet to eat, the chance of getting away from it is worse. Bet on lunch boxes to take to work and always have a snack in your bag.
6 Think about nutrition
When we say that you need a calorie deficit to lose weight, it is understood that you need to eat fewer calories than your body uses. However, this does not mean that the energy value can come from any food. Always choosing nutritious meals is one of the keys to weight loss, since your body starts to function better, absorbing vitamins and minerals. “Today, in nutrition, we know that not only macronutrients and calorie counts are important. Having a diet rich in vitamins and minerals is essential for weight loss and quality of life. So, don’t focus on calories, but on quality “, advises nutritionist Beatriz Oliveira.
7 Bet on treatments to deflate
Modeling drains and massages or can help a lot in weight loss, since they collaborate in the fight against fluid retention. There is also a diverse range of technologies and treatments that can be effective in burning fat. But before closing the package at an aesthetic clinic, remember that this type of strategy will not work well if you do not follow a healthy diet and skip exercise . In addition, to choose the best protocol for you, talk to specialists, physiotherapists and people who have already performed the treatments.
8 Sleep well
During sleep , hormones are released and chemical reactions take place so that your body remains in good working order. In addition, a study by Michigan State University and the University of Illinois found that a good night’s sleep can help reduce those crazy cravings to eat unnutritious foods during the day or at dusk. In it, the researchers focused on studying the diet of people who slept well and those with reduced and light sleep. Individuals who chose healthier meals were those who rested the most.
9 Avoid solutions that promise miracles
If you have ever faced a very restrictive diet you should understand this point. When eating is very out of your routine, makes you hungry or exaggerates many types of food, make sure that you will not be able to resist for long. That’s why many people start their diet on Monday and quit before the weekend.
Obviously, in order to lose weight faster, you will need to give up some things, such as very caloric and sugary dishes. But you should not be afraid to consume a certain type of food, but to regulate the quantities and decrease the frequency of escapes.
10 Do not deflate if there is any slip
It’s not a hamburger that will make you fat. A salad will also not make you lose weight. The important thing is constancy, so that you choose healthy meals as much of the time as possible. There are protocols for accelerating weight loss, which call for greater deprivation of food. However, they should not be done continuously. Likewise, the “end of a diet” does not mean that you can eat everything you see ahead.
Many people, several times, use small escapes as a trigger to say goodbye to the diet, forgetting tomorrow will be a new day, and you can start over. But, after eating a less nutritious and more caloric meal, don’t give up!