We’ve all heard rumors about what we should and should not do to lose weight. For example, what foods to eat and what not or what type of fruit is ideal to lose weight much faster. This means that, over time, we tend to overload information and get confused.
That is also why, many times we do not understand what advice to follow or what to do to lose weight effectively and healthy. For this reason, know that you should not do to lose weight in a certain time.
If you think that to lose weight you have to spend hours on the treadmill or spinning, you’re wrong, and you might get a big surprise, since this is not an effective way to lose weight.
When you do cardio, your body slows down your metabolism to conserve energy (calories). Therefore, a combination of high and low intensity interval training and weight training is recommended.
These activities speed up the metabolism because the body spends calories to repair and develop new muscle as it recovers from exercise. Similarly, the new muscle burns more calories at rest, boosting your metabolism throughout the day.
Do not waste your money on products that promise to make you lose weight without making any effort, since the human body does not respond to tricks. Instead, focus on proven habits; that is, a healthy diet and regular exercise. The same goes for the training routines; Instead of performing in only one type of exercise, train by trying several.
The more you try, the more likely you are to find a routine that is fun and motivating for you.
Lean, medium and well-defined abs is synonymous with a fit body, but fighting or trying so hard for them will not keep them long-term.
A common characteristic among people who have lost weight successfully is that they do it for health in general, and not only for the aesthetic advantages of wearing tight clothes and having the six-pack. On the other hand, exercising does more than flatten the abdominals and build the biceps, it strengthens the heart, improves posture, increases bone density and generates endorphins in the brain. In the same way, a healthy diet is not just to look good: nutritious food avoids chronic diseases and provides energy.
Things you do not have to do to lose weight
A gluten-free diet is often promoted as a great way to lose weight, but this is simply not true. The gluten-free diet is only healthy for people with disorders related to gluten, such as celiac disease or gluten intolerance.
People with celiac disease require a gluten-free diet because gluten causes an adverse autoimmune reaction in the body that damages the intestines and can lead to serious health problems. By itself, gluten alone does not designate an unhealthy diet; the general food choices that one makes within the diet, whether gluten-free or without it, are the important thing.
Do not give up on gluten to lose weight
Saving calories by omitting breakfast or lunch can easily be counterproductive and is not a recommended tactic for losing weight. This is one of the worst things you can do, because as soon as you skip meals, you will be hungry, and hunger causes irritability and lack of concentration that will probably affect your work and personal life, making you more prone to biting or overeating.
We suggest you make five small meals a day; this will keep you full, speed up your metabolism and at the same time reduce the intake of snacks. Make sure you also keep small portions and focus on eating vegetables rich in fiber and nutrients to keep you full between meals.
Certain food will not necessarily help you lose weight simply because you have protein. Proteins contain exactly the same amount of calories as carbohydrates (4 calories per gram), and a food or product with a high protein content does not mean it does not have a high sugar content. For example, normally, protein bars have more calories than a chocolate bar.
In terms of losing weight, it does not matter what combination of nutrients you eat, as long as the amount of calories consumed in a day is less than what you burn.
High protein foods do not always make you lose weight
Many diet plans prohibit fruit due to its sugar content, but these do not take into account the type of sugar contained in the fruit.
It is about how this sugar affects blood glucose levels based on the fiber of the fruit and the water content. Fructose (the sugar contained in fruits) is actually slowly absorbed by the human body and does not cause an increase in blood sugar. In addition, the fiber of the fruit helps to reduce the absorption of carbohydrates during digestion, helps reduce cholesterol and decreases appetite.
Fruit, therefore, is not an obstacle to weight loss at all, rather it can facilitate it.