Many people develop the urge to lose weight, but do not know how to do it. They rush on restrictive regimes to get there in a shorter time. But these diets often cause nutritional deficiencies and promote weight recovery thereafter. Here for you, a diet and exercise guide to find the line in a healthy way.
It is not a question of excessive deprivation, but rather the rebalancing of food, to get back to you in good nutrients while losing weight. With a little motivation and physical exercise, you will get there without difficulty.
Here are the recommendations of the Australian College of Nutrition for a healthy diet
Do not skimp on whole grains. According to one study, they have a beneficial effect on the mechanisms of insulin synthesis, which helps reduce lipogenesis and excessive storage of fat. Promote oatmeal for breakfast, brown rice and quinoa, and bulgur for your entrees.
Enrich your fiber diet by eating more vegetables, including green vegetables. These are useful for stabilizing the weight, reducing the amount of fat in the body and increasing the feeling of satiety. A great help to reduce your desire to eat between meals.
You would be wrong to believe that all fats are harmful to your body. There are also some good ones, which are necessary for the maintenance of your state of health. Fats from avocado, coconut oil or dark chocolate, will give you more satiety. They can limit the assimilation of carbohydrates while adding more taste to your diet.
Take some nuts to cope with the pecks between meals. These are some of the good fats you will need to incorporate into your diet for healthy snacks that do not induce weight gain. According to an article published by The American Journal of Clinical Nutrition, daily consumption of a handful of nuts could be part of a healthy diet to fight obesity.
Adopt lean proteins like chicken breast to complement the benefits of your diet. This will help you maintain your muscle mass while reducing fat.
Physical exercise guide
It is true that this is the least glamorous part for anyone wishing to lose weight. Nevertheless, it only takes a little motivation and knowing how to do it the right way:
A sedentary lifestyle is the number one enemy of weight loss. Even if your lifestyle encourages you, try to find small opportunities for physical exercise. Take the stairs instead of the elevator if you live on the third floor, do the housework, or a quick brisk walk while walking your dog. The main thing is to stay active.
Adopt the cardio exercises. Yes it can seem tedious, and can make you easily discouraged. But tell yourself that this is the fastest way to burn calories. This strengthens your cardiovascular capacity and protects you from a host of diseases that can impact you with age. Start with moderate intensity exercises, then increase as you go, to avoid hurting yourself during the exercise.
Do not underestimate the walk either. A 12-week study examined the effect of walking sessions on people with obesity. This resulted in weight loss, less body fat and a smaller waist circumference. You can start walking 30 minutes a day every other day to help you change the pace. Thereafter you can proceed at a rate of 45 minutes a day, 5 days a week. Walking will not only affect your body weight, but also your mental health. Walking has been proven to improve your mood and relieve stress that you may have accumulated during the day. It also gives you a better quality of sleep and an improvement of your libido.