10 tips to lose weight and keep fit



10 tips to lose weight and keep fit

You can lose weight quickly, depending on how much you have to lose and whether you remain focused. Often, simple and easy changes can help you see results immediately. Here are some tips to lose weight and keep fit.

That said, patience is an important part of the successful weight loss formula.

It took us some time to establish healthy eating and exercise habits, and to leave the not-so-healthy habits behind.

1 Investigate

In order to lose weight and keep in shape, take some time to identify the most likely culprits of unwanted weight.

Are fried or sugary foods too hard to resist? Are you too tired and busy to buy and cook healthy meals?

Or do emotions - like boredom, anxiety, nervousness, depression and joy - send you straight to the fridge?

A wide variety of factors cause us to accumulate unwanted pounds. If intense emotions lead you to eat, identify alternative routes that offer relief without undermining your weight loss goals.

You can come up with alternatives like: investing in friendships, sleeping more, diving into a good book or movie.

2 Go ahead

It is difficult to lose weight just by cutting calories. Research shows that dieting with exercise is the most effective way to get rid of unwanted pounds and keep them at bay.

It is ideal to develop a regular exercise routine three to four times a week.

Take the longest path to the bathroom, take the stairs instead of the elevator, park your car as far as possible from the front door. These small changes will help you lose weight and keep fit.

Set the alarm clock to ring every hour so that you get up from the chair and move around a little. Studies have shown that standing up for an eight-hour workday will burn 163 more calories than if you were sitting.

3 Plan

Everyone has their weak moments - situations in which they find it difficult to make healthy choices. Make a list of the occasions and environments where this tends to happen.

Are there no healthy lunch options at work? Make your lunch box. Devour everything from the fridge when you get home from work? Snack on the way home, and have a ready-made dinner waiting for you.

If you tend to "get off track" late at night, think of another activity away from the kitchen that will help you relax. Try a book, a shower, a call to a friend, a hot shower, a fun movie.

Do you hate cooking or don't have time for it? Buy a book or order healthy frozen foods.

4 Invest in fruits and vegetables

They are rich in nutrients, fiber and water, which will help you lose weight without starving.

At meals, fill half of the dishes with vegetables. Fill the other half with whole grains and lean protein - lean cuts of meat, beans, tofu or dairy - to feel more satisfied for longer.

5 Don't drink your calories

Prefer drinks without calories, like water or hot tea. A 220 ml can of soda has about 100 kcal. The same goes for orange juice - but, of course, freshly made juice is much healthier.

To lose weight and keep fit, try to eat more fresh fruit, drink less juice and sugary teas and drink more water.

6 Don't do anything drastic

Everyone wants to get thin now. In fact, yesterday. But extreme diets that dramatically reduce your calorie intake do not work.

Even if you lose weight quickly, you should regain your weight and then some.

If you want weight loss to last a lifetime, you need to make changes that you can sustain for a lifetime.

7 Set smart calorie goals

Eating several meals a day keeps your metabolism racing and keeps you from getting so hungry that you eventually eat everything that comes your way.

If you restrict your meals to less than three a day, you are more likely to overdo it as soon as anything edible is within reach.

8 Inquire

Studies show that people who read food labels lose weight and maintain it more than those who do not.

And there is a good reason for this: when you find out, you see the sources of “empty calories”, that is, you detect foods that are low in nutrients.

9 Do not make weight the only measure of success

Keep in mind: muscle weighs more than fat, and hydration, hormones, time of day and other factors can have an impact on the scale numbers.

Are your pants getting looser? Are you getting more compliments? Do you have more energy? What about your blood pressure, cholesterol and other chronic disease markers?

Have other indicators of the success of your diet.

10 Don't try to be perfect

Realize that it is okay to get off track every now and then. But, when that happens, don't blame yourself and don't even come up with the thought "Now it's over, I'll eat everything I want".

You cannot control the past, all you can control is the choice you make now.