5 key tips to lose weight and keep it off

Mind & Health
Written by Mind & Health

The key is not to eliminate all fats from the diet, but to consume healthy fats, which are fundamental to the proper functioning of the body.

Weight loss is something that goes beyond physical appearance because it has been shown that people need to balance their weight to be able to enjoy good health and prevent disease.

In a world characterized by poor nutrition and sedentary lifestyle, thousands of people struggle with overweight and obesity.

These conditions are considered diseases, because of the risks they imply.

In addition to eliminating fatty foods from your diet, it is important to exercise and adopt good habits, to lose weight, without taking them back.

Many people want to achieve this goal, but few achieve it.

That’s why today we’re going to share with you the 5 key tips that will help you maintain your ideal, long-term weight.

1. Control the intake of carbohydrates


Carbohydrates are present in greater or lesser amounts in almost all foods, and it is important to moderate their intake to succeed in losing weight.

To consume a minimal amount, you can use the Glycemic Index (GI) tables, which make it easier to choose meals, which helps reduce the production of fatty tissue.

On the other hand, the use of these tables also helps to vary the food so as not to tire of eating the same thing.

2. Do not choose “miracle” diets

losing pounds in a few days involves a lot of pain and effort.

The problem is that these popular “fad diets” create many risks and in most cases the results are only temporary.

Indeed, this type of “food programs” can generate the dangerous boomerang effect because it does not provide the nutritional needs that the body needs to work effectively.

In addition, once the diet is over, it is likely that the feeling of anxiety and compulsion regains the upper hand and you start to eat many calories.

Thus, the best is to lose weight with patience, thanks to the adoption of a balanced and healthy diet like, for example, the Mediterranean diet.

3. Eat healthy fats


One would think that to achieve this goal, we must eliminate all the fat from the diet, because of the calories they contain.

However, it is important to know that there are essential fatty acids that the body needs to a certain extent, in order to function in perfect condition.

The best way is therefore to eliminate from your diet red meat, sausages and industrial pastries, which are foods rich in saturated fats that poison the body.

Instead, it is advisable to increase its intake of omega-3 fatty acids found in foods such as olive oil, blue fish and seeds.

4. Do exercises every day

Do not have time to go to the gym? Know that you have no excuses for not doing exercises every day, because it takes only 30 minutes of walking to enjoy the benefits of this good habit.

Physical movements speed up the heart rate, improve metabolism and reduce body fat while gaining muscle mass.

5. Eat a good breakfast


Lack of time and motivation are perfect excuses for not eating a healthy breakfast.

However, you should know that this meal is the most important of the day, to have a healthy weight and a better physical performance during the day.

That’s why it’s important to take the time to prepare a full breakfast.

Ideally, this first meal of the day includes:

  • Calories: 20 to 25% of the daily intake.
  • Carbohydrates: between 50 and 60% of all the calories of breakfast.
  • Good quality proteins, such as dairy products, eggs or meat products.
  • Fats: they must represent 25% of the total calories of the breakfast and can come from cereals, dairy products and eggs.
  • Vitamins and minerals: they are present in all fruits and vegetables, which can be consumed in their natural form or in juice.

About the author

Mind & Health

Mind & Health

Mind & Health's mission is to disseminate information in the field of health and well-being. The information provided in this magazine is intended to improve and not to replace the relationship between the reader of the magazine and his doctor. The use of plants for therapeutic purposes can in no way substitute or be added to medical treatment current without the advice of a doctor.