10 basic steps to lose weight in the best way

Argomenti trattati1. Varied and nutritious diet2. Keep a food and weight diary3. Practice regular physical activity and exercise4. Eliminate liquid calories5. Servings and portions6.Eat mindfully7. Keep the control8. Planning9. Seek social support10. Stay positive Obesity and overweight are universally recognized as situations of excessive fat accumulation that can be dangerous for our health, because they can lead to serious problems as hearth disease, hypertension, and diabetes. This discomfort unfortunately affects many people. The Centers for Disease Control and Prevention found, for example, that around 93.3 million adults in the USA suffered from obesity in 2015–2016. Sudden and unbalaced diets are not an effective solution. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes. Below, we have made a list of 10 essential tips to lose weight in the best way. 1. Varied and nutritious diet The first step for losing weight is to eat healthy and nutritious foods. So, it’s importat to make sure that our meals are made up of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Eliminate any kind of snack and try to reduce the consumption of saturated fat. To help you better, here there is a list of the most nutritious food: Fresh fruits and vegetables Eggs Fish Oatmeal Nuts and seeds While this is a list of the foods you have to avoid: White and milk chocolate White bread Foods with addes oils, sugar and butter Fast food Sodas 2. Keep a food and weight diary At this point, you need to keep an eye on your diet. Very useful in this regard are paper diaries, mobile app, or dedicated website which allow you to adapt to an healthy living. You can also measure your progress by recording your weight on a weekly basis. 3. Practice regular physical activity and exercise Practicing fitness activities is essential for losing weight and for the mental health of each individual. A brisk walk a day lasting 45 minutes is often crucial for losing weight. If 45 minutes per day is not possible, the Mayo Clinic suggests that 150 minutes a week is enough. If you are not a person who practices physical activity regularly, you can start with simple and undemanding exercises, and then gradually increase their intensity. This is the best approach to make sure exercises become a constant in your daily life. If the idea of starting with a full job scares you, here there is a list of some activities which have more or less the same effectiveness taking the stairs dancing playing outdoor games homedame abs, essentials if you want to lose fat belly fast 4. Eliminate liquid calories Another important step in weightloss is to eliminate all those drinks that contain sugars, such as tea, cola, fruit juices and alcol. Infact, they are known as “empty calories” because they provide extra energy content without offering any nutritional benefits. You could opt for sugar-free tea or coffee. Also adding a splash of fresh lemon or orange to water can provide flavor. 5. Servings and portions If you want to reach your goal, having an eye on food portions if essential. Infact, eating too much ot too little of any food can affect the effectiveness of your diet. So, start using measuring cups and serving size guides. It’s a boring work, sure, but this will allow you to get results! 6.Eat mindfully Making healthy choices in term of food helps you to be in tune with your body. So, it’s very important improving a mindful eating which involves being fully aware of why, how, when, where, and what you eat. Focus on the flavors, enjoy each dish and eat slowly. It is very important to remain satisfied with your meal. People can also consider other questions regarding their meal choice, as: Are the ingredients healthful? If it has a label, how much fat and sodium does it contain? 7. Keep the control Very often, our bad eating habits are dictated by the type of life we lead. A frenetic life or, conversely, a sedimentary life can lead to a diet based on sandwiches, snacks, sweets etc. Moreover, some people are more likely to overeat while watching television. In this case, common sense and turning force are essential in weightloss. 8. Planning If you are on a diet, a key point that you have to keep in mind is the need to properly organize and plan your meal. Try to do shops based on your needs and make sure that you have in your kitchen all the right ingredients that allow you to realize healthy and balanced meals. Also planning food choices before getting to social events or restaurants make the process easier. 9. Seek social support Seeking the support of your friends and loved ones is essential in this your journey. Losing weight will be easier and a good mood will not be lacking. Some avenues to seek support may include: group or individual counseling exercise clubs or partners weight loss programs 10. Stay positive Losing weight is a long journey and there will be times when you feel discouraged and disappointed. Some days will be harder than others but a successful weight-loss program requires the individual to persevere and never give up when you faced with the first difficulties. The most important thing that you have to remind is to keep a positive attitude and persevering in achieving a successful weight loss.

10 basic steps to lose weight in the best way

5. Servings and portions

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