What You MUST Do to Lose Weight

Most health professionals agree that the best way to lose weight is not through fad diets, but rather through dietary re-education.

And an interesting number if you are someone who likes to track your progress on the scale is to eliminate approximately 500 grams per week. It is possible to reach this number without being radical.

A balanced diet is key to losing weight healthily.

Now I will give you four tips on what you should do to get in shape healthily:

Pay Attention to Shopping

Processed foods, industrialized products, and ready-made meals are usually full of sodium, sugar, and preservatives. This will cause the body to have spikes in blood sugar and, consequently, feel hungrier shortly after eating.

The tip is to try to swap these items for natural foods and also include more fruits, vegetables, and greens in your meals, which are rich in fiber and good nutrients and do not produce these sugar spikes.

Follow a Balanced and Varied Diet

Each meal should contain a variety of food types. This way, you will be ingesting the necessary nutrients for your well-being. Remember to prepare a plate that contains carbohydrates, protein, fiber, and healthy fats.

Opt for natural foods and good sources of energy, such as complex carbohydrates. Simple carbohydrates, like refined sugar and white flour, are responsible for the blood sugar spikes that result in fat accumulation and little satiety. On the other hand, complex carbohydrates - such as whole grain bread and pasta - have a low glycemic index, are absorbed more slowly by the body, and provide a feeling of fullness for a longer time.

Engage in Varied Exercises

Resistance training is known to help those who want to gain muscle, while high-intensity workouts help burn calories. To achieve good shape, it is interesting to mix different types of cardiovascular, flexibility, and strength exercises.

Remember to Rest

In addition to avoiding fad diets, it is also essential to take care of your rest to get in shape healthily. Lack of sleep can increase the production of a hormone called ghrelin, known as the hunger hormone, and decrease the amount of leptin, a hormone that helps maintain the feeling of fullness.

Therefore, do not give up a good night's sleep. It is during rest that the body recovers from physical activity, and during this time, muscles develop. Taking a break, after all, is good for both the body and the mind.

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Dr. Thanguy Friço Orthopedist and Spine SurgeonUVV Graduate Program Lifestyle Program
Phone 995000303 or 30727421

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