Weight loss, as you know those who live diet is not as hard as not to return to fatten. But is it even possible to lose weight forever? Rather, it provides a major research on the subject, presented at the American Association of Nutrition, Physical Activity and Metabolism, in Colorado Springs, USA.
See what the recommendations of the experts and follow the Tania Collino tips, functional clinical nutritionist, São Paulo, to boot them into practice.
1. Adopt a healthy diet
"It seems obvious, but when you correct eating habits, also provides the proper nutrients to speed up metabolism Remember:. Only a well-nourished person can lose weight and maintain weight." The ideal menu contains: energy foods (five to nine servings of pasta, breads and cereals - preferably whole - per day); feed regulators (three to five fruits and four or five servings of vegetables); food manufacturers (three portions of dairy products, one or two meat and eggs and legumes).
2. Make changes to your lifestyle
"In addition to eating right, physical activity is essential. Again, getting started is easy. The hard part is not giving up. There is no magic, but if the exercise is enjoyable and if you adopt a routine that can put into practice for real, you will enjoy more novelty. " An example: you started to volleyball, but can only gather the gang to play on weekends. Instead of giving up the sport, since you can not practice it as often as desired, walk every day and devote yourself to departures on Saturdays and / or Sundays.
3. Reduce the calorie intake
"Calm down, no one has to live with severe dietary restrictions. Just cut 100 calories a day, which, between us, it's no sacrifice." Want to see? Two slices of pineapple, 80 grams each, reach this value, and 2 tablespoons of grated Parmesan cheese. So take a single slice of fruit and boat only a tablespoon of cheese on pasta. Ready: there go the those 100 calories. In one week, the economy is 700, and five months, 15,000. This means two kilograms less. Without starving or will. And if you move, the better. Dance or do stretching for about 20 minutes and another 100 will go away.
4. Write down every day what you eat and what exercises practiced
"He notes that came in every single day menu has more clarity of slips. And I am not referring only to the quantity but also the quality of what was at the plate." Staying in Saladinha but caprichar mayonnaise, it is a trap from which you only realize after that evaluates the entire week's menu. Another stolen is skip a meal thinking that just came out winning. But the next, just crossing the line. The food diary helps maintain self-discipline. But no need to remove the pad and the pen. Have you thought about creating a blog? Do this and spread the word to family and friends. They will be pleased to hear of your success (see item 6).
5. Establish possible goals to achieve
real deadlines. Repeat these words as a mantra. "It's very discouraging establish unviable or dangerous goals. Who puts the head that will lose weight 5 kilos in a week not only will be very frustrated, because it will not be successful, as you can end up with poor health." Impose is a loss of 600 grams per week, which is a possible result and, above all, recommended by the World Health Organization (WHO).
6. Seek support on family and friends
"The commitment is decisive for success, because the person strives to fulfill what you planned." Count on the support of those who only want your good is there to positive. You do not boycotting the diet, and the happy hour, the friends give greater force when replacing the portion of chips for a baked eggplant without oil. Again, a blog chronicling their progress and sharing experiences with people who also struggle with the balance going to help - a lot.
7. Always keep in mind your real motivations for weight loss and the benefits of weight loss for health
In addition to improving self-esteem, achieve the desired weight will bring a lot of benefits for your health. "When you lose weight, your blood pressure is under control and fall dramatically the risk of diabetes, stroke and cardiovascular disease." Not to mention that losing weight reduces wear and tear on the joints, back, hips and knees.
See what the recommendations of the experts and follow the Tania Collino tips, functional clinical nutritionist, São Paulo, to boot them into practice.
1. Adopt a healthy diet
"It seems obvious, but when you correct eating habits, also provides the proper nutrients to speed up metabolism Remember:. Only a well-nourished person can lose weight and maintain weight." The ideal menu contains: energy foods (five to nine servings of pasta, breads and cereals - preferably whole - per day); feed regulators (three to five fruits and four or five servings of vegetables); food manufacturers (three portions of dairy products, one or two meat and eggs and legumes).
2. Make changes to your lifestyle
"In addition to eating right, physical activity is essential. Again, getting started is easy. The hard part is not giving up. There is no magic, but if the exercise is enjoyable and if you adopt a routine that can put into practice for real, you will enjoy more novelty. " An example: you started to volleyball, but can only gather the gang to play on weekends. Instead of giving up the sport, since you can not practice it as often as desired, walk every day and devote yourself to departures on Saturdays and / or Sundays.
3. Reduce the calorie intake
"Calm down, no one has to live with severe dietary restrictions. Just cut 100 calories a day, which, between us, it's no sacrifice." Want to see? Two slices of pineapple, 80 grams each, reach this value, and 2 tablespoons of grated Parmesan cheese. So take a single slice of fruit and boat only a tablespoon of cheese on pasta. Ready: there go the those 100 calories. In one week, the economy is 700, and five months, 15,000. This means two kilograms less. Without starving or will. And if you move, the better. Dance or do stretching for about 20 minutes and another 100 will go away.
4. Write down every day what you eat and what exercises practiced
"He notes that came in every single day menu has more clarity of slips. And I am not referring only to the quantity but also the quality of what was at the plate." Staying in Saladinha but caprichar mayonnaise, it is a trap from which you only realize after that evaluates the entire week's menu. Another stolen is skip a meal thinking that just came out winning. But the next, just crossing the line. The food diary helps maintain self-discipline. But no need to remove the pad and the pen. Have you thought about creating a blog? Do this and spread the word to family and friends. They will be pleased to hear of your success (see item 6).
5. Establish possible goals to achieve
real deadlines. Repeat these words as a mantra. "It's very discouraging establish unviable or dangerous goals. Who puts the head that will lose weight 5 kilos in a week not only will be very frustrated, because it will not be successful, as you can end up with poor health." Impose is a loss of 600 grams per week, which is a possible result and, above all, recommended by the World Health Organization (WHO).
6. Seek support on family and friends
"The commitment is decisive for success, because the person strives to fulfill what you planned." Count on the support of those who only want your good is there to positive. You do not boycotting the diet, and the happy hour, the friends give greater force when replacing the portion of chips for a baked eggplant without oil. Again, a blog chronicling their progress and sharing experiences with people who also struggle with the balance going to help - a lot.
7. Always keep in mind your real motivations for weight loss and the benefits of weight loss for health
In addition to improving self-esteem, achieve the desired weight will bring a lot of benefits for your health. "When you lose weight, your blood pressure is under control and fall dramatically the risk of diabetes, stroke and cardiovascular disease." Not to mention that losing weight reduces wear and tear on the joints, back, hips and knees.
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