Losing weight is a common goal for many people, but knowing where to start can be difficult, nutritionists can be a great resource for advice on healthy, balanced eating to support weight loss.
Eat whole foods
When trying to lose weight, it’s important to focus on whole foods rather than processed foods, whole foods, such as fruits, vegetables, nuts, seeds, and lean meats, are high in nutrients and can help you feel full longer, avoid processed foods high in sugar, fat and empty calories.
Trying to eat several small meals throughout the day rather than three large meals can help keep your metabolism active and give you more energy throughout the day.
Exercise is a key part of any weight loss program. Try to find an activity that you enjoy, such as walking, swimming or yoga, and try to incorporate it into your routine regularly. It can not only help you burn calories, but also reduce stress and improve your overall health.
Plan your meals
Meal planning is a key part of maintaining a balanced diet and avoiding unhealthy food choices. Indeed, by planning your meals in advance, you can make sure you consume healthy, nutrient-rich and varied foods, it helps to save time and money by avoiding impulsive and unnecessary purchases at the supermarket.
Plan meals for the coming week and shop accordingly, by preparing menus in advance, you can ensure you eat a wide variety of foods, respect recommended portions and avoid waste eating.
To go even further, it is possible to prepare meals in advance if time permits. Thus, one can prepare healthy and balanced meals for the whole week, avoiding being left without healthy options when one is in a hurry or tired, the preparation of meals allows better control of the ingredients used, which can be beneficial for the health.
Drink enough water
Drinking enough water is very important for maintaining hydration and can also help reduce appetite, but it can be difficult for some people who find it difficult to drink enough water throughout the day, nutritionists recommend drinking at least eight glasses of water a day and avoiding sugary and alcoholic beverages.
If you have trouble drinking enough water, try drinking a glass of water before each meal, keeping a bottle of water handy throughout the day, and adding slices of lemon or cucumber to add flavor to your water, water-rich fruits and vegetables, such as watermelon and cucumber, can also help maintain your hydration, so try to include some in your diet.
eat slowly
Taking the time to eat slowly can help reduce the amount of food eaten and promote healthy digestion. Nutritionists recommend taking the time to savor each bite, chew slowly and put the utensils between each bite, this allows you to better appreciate the flavors of each food and better recognize signals of satiety, slow chewing can help reduce bloating and intestinal gas, taking the time to eat can also help you relax and fully enjoy the meal, thus promoting a healthier and more balanced diet.
Avoid restrictive diets
Restrictive diets may sound appealing for quick weight loss, but they can be dangerous to your health and are not sustainable in the long run, when our body does not get enough nutrients it can be prone to vitamin deficiencies and minerals, which can have adverse health consequences, these diets can also cause eating disorders such as anorexia or bulimia, which can be extremely difficult to overcome.
Instead of following a restrictive diet, nutritionists recommend eating a healthy, balanced diet rich in whole foods and essential nutrients, this means incorporating a variety of fruits and vegetables into your diet, as well as quality proteins such as lean meats, nuts, legumes and low-fat dairy products.
You can maintain a healthy, balanced diet that will help you lose weight sustainably and improve your overall health.
Exercise regularly
Regular exercise is crucial for successful weight loss and for maintaining overall health. Nutritionists recommend getting at least 30 minutes of moderate to vigorous exercise every day, such as brisk walking, jogging, swimming, or cycling. It is also important to diversify the types of exercises to work different muscle groups.
Strength training exercises can help increase lean muscle mass and improve metabolism, outdoor activities such as yoga or hiking can provide additional mental and emotional well-being benefits.
Regular exercise should be seen as a way of life rather than a task to be done, and working with a personal trainer or fitness group can be beneficial to maintain motivation and accountability.
Successful weight loss is based on adopting a healthy and balanced lifestyle, rather than restrictive diets or temporary solutions, the advice of nutritionists highlights the importance of a varied and nutrient-rich diet , the adoption of good eating habits, regular exercise and stress management.
It is essential to view weight loss as a gradual process and not to seek immediate results, but rather to aim for lasting changes that are beneficial to our overall health.
