To lose a few kilos, the ideal is always to go to a nutritionist who will advise you on fat and weight loss, who will help you choose an ideal meal plan, but also analyze your lifestyle and exercise preferences.
There are a series of behaviors that, over time, can help reduce localized fat in the abdomen. It is not about miracle remedies that will make us see results from one day to the next, but about adopting a healthy lifestyle and avoiding diets that sometimes only harm the body or have a shocking rebound effect.
“If you are one of the people who want to lose fat, I have excellent news for you. Together with Dr. Yelena González, we have prepared a 21-day activity to achieve this goal with the help of a specialist.”
Here are some recommendations to lose fat:
1) Choose carbohydrates rich in fiber:
When it comes to losing weight, many follow a low-carb or high-carb, low-fat diet. But by reducing your carbohydrate intake, you are cutting out a macronutrient essential for weight loss. First of all, we must be aware that there are two different types of carbohydrates: simple and complex. Simple carbohydrates are fast-release sugars, a primary source of energy, while complex carbohydrates are low-sugar foods, such as rice and pasta, that provide a sustained-release energy source.
To lose weight, opt for low-calorie, high-fiber foods that make you feel full for longer and keep you away from unhealthy snacks. Opt for whole grains (such as brown rice, whole wheat bread, and oatmeal) and legumes (such as lentils and beans).
2) Don’t skip any meals:
If you think that skipping meals will contribute positively to weight loss, you are very wrong. One of the main reasons that low calorie diets can only be maintained for short periods is that your body does not function properly with 1,200 kcal / day in the long term. The human body has very intelligent adaptation mechanisms in order to preserve and survive. Every time you skip a meal, you are basically telling your body, “Don’t spend too many calories.”
Your body understands the message and works by slowing down your metabolism to defend against reduced calorie intake. This means that you will burn fewer calories than you normally expend. In short, skipping meals has the opposite effect on weight loss than you intended to achieve.
3) Soft drinks are not allowed:
Soft drinks are great examples of what we call “empty calories”. In other words, foods full of simple sugars that offer no additional nutritional benefits other than instant energy. Each 330 ml can contains 6 to 8 tablespoons of sugar. That’s about 140 calories with no added vitamins or minerals.
4) Limit the consumption of fruit juices:
You wonder why taking fruit in the form of juice can be bad for losing weight. Although fruits are rich in important vitamins and minerals, remember that they also contain calories. A small orange has about 10 g of carbohydrates (fructose). Let’s analyze this for a moment: how many oranges does it take for a glass of juice? Three or four? So, a glass of orange juice can contain 30 to 40 g of carbohydrates, that is, 120 to 160 calories. Eat better fruit.
5) Have a cup of tea / coffee:
Green tea and coffee have ‘fat burning’ properties (theine and caffeine, respectively). Research shows that these two drinks can reduce belly fat and improve body composition. What’s more, green tea contains polyphenols called catechins that have antioxidant properties.
6) More good fats. Less carbohydrates:
It may seem counterproductive to include more fat in your diet to lose body fat, but that’s the way it works in nutrition. There are a lot of studies showing that low-carb diets are much better than low-fat diets for weight loss.This is because your body will have to rely more on fat rather than carbohydrates to feed itself. If your muscle glycogen stores (the way carbohydrates are stored) are always full (because you are on a high carbohydrate diet), then the body will not have the need to use fat for energy.
7) Have a weekly ‘cheat meal’ to improve metabolism:
By cheat meal we generally refer to a meal rich in fat and carbohydrates (junk food, in most cases) that breaks with the normal diet plan. Eating one cheat meal a week can actually help you lose weight.Generally, the metabolism is reduced with low-calorie diets. A cheat meal will boost your metabolism and ensure your body continues to burn calories at a faster rate. Just make sure this cheat meal doesn’t turn into a whole weekend or even a week, it should be noted that it is meal time.
8) Drink lots of water: Water helps to eliminate toxins and liquids retained in the body. In addition, water is involved in all metabolic processes and therefore is crucial for the proper functioning of our body. Without the proper amount of water, none of the tips mentioned above will make sense.
I hope these tips will help you and if you are already going to take action regarding fat loss, sign up for our 21-day challenge.