If the restrictive diets they do not go with you, in addition to following a balanced and varied diet, we advise you to take note of the conclusions published by the Harvard Medical School for lose weight quickly and effectively.
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Five keys that have nothing to do with diet, but with the practice of physical exercise and specifically with a very simple habit that you can easily incorporate into your day to day without great efforts. So you won’t need to invest hours and hours in the gym, nor will you have to push yourself with exhausting exercises.
The study by the prestigious Harvard school highlights that a person with 56 kilos can burn 107 Kcal simply by following this habit in a moderate way for 30 minutes a day.
These are the tips you have to follow to get it.
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Lose weight quickly and effectively
To integrate physical activity into our daily lives in the most effective way to achieve a healthy weight, Harvard proposes a habit as simple as spending half an hour a day walking, but incorporating the following keys:
Increases weight in the body
According to Harvard, the first of the tips to start losing weight effortlessly is to increase our body weight. around 15% when doing sports, to burn 12% more calories. To achieve this you can help yourself with some ankle weights or a weighted vest.
walk uphill
Harvard’s second suggestion is to increase caloric expenditure uphill, since going uphill helps burn 13% more calories. For this you will not need to add weight. Experts recommend walking at least one hour a day to keep the body active and to control cholesterol levels.
Change the walking speed
The next tip has to do with changing the speed of the walk, so that we can increase the effort but without running.
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Go for a walk after dinner
The fourth piece of advice from Harvard has to do with choosing the ideal time to walk and they point out that it is after dinner, since digestion is less heavy and glucose levels are lowered. In this way, glucose is not stored as fat and there is less chance of gaining weight.
What is important is that dinners are made at a prudent hour and that they are light. It is best to make sure eat dinner at least two hours before before going to sleep, to promote light digestion.
Combine walking with resistance exercises
In this last suggestion, Harvard advises combining going for a walk with the practice of resistance exercises. Something with which you will be able to increase strength and that will be of great help to increase caloric expenditure and promote weight loss.
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Why do women have a higher percentage of body fat?
There are several reasons why women have a higher percentage of body fat than men. But one of the main reasons is found in the hormonal differences. And it is that women have higher levels of estrogen, something that can contribute to a greater accumulation of body fat.
On the other hand, estrogen also can influence fat distributioncausing women to store more fat in the area of the hips, thighs and buttocks.
On the other hand, women have on average between 6% and 11% more fat body than men. One of the main reasons has to do with the fact that women can get pregnant and it is precisely that body fat that serves as a source of energy to feed the baby itself from her reserves.
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The importance of ensuring a gradual and constant process
Although we have highlighted these keys to lose weight effectively and quickly, recommended by Harvard, it is important to note that weight loss should always be a gradual and constant processif what you want is to achieve lasting goals.
But above all, never forget to consult a health professional first before starting any diet or exercise plan to lose weight in a healthy way.
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