Losing weight requires persistence and discipline. But with the approach of summer and the end of year festivities, many people are looking for methods that promise immediate results to slim their silhouette.
The experts’ recommendation, however, is to follow simple rules to ensure healthy and sustainable weight loss. According to nutritionist Daniela Llorente, from the Raízes Nutrição clinic in Brasília, there are five essential tips that everyone should follow. Check out!
1. Caloric deficit
“The essential rule of thumb for weight loss is to expend more energy than you consume. Therefore, the first tip is to avoid eating more than necessary and to have an adequate interval between meals, every three hours, for example”, explains Daniela.
2. Physical activity
The regular practice of physical activities is another key element to lose weight. Although not pleasant for everyone, it is essential to provide the caloric deficit and increase the body’s metabolism.
3. Adjust protein consumption
Adequate protein consumption enhances weight loss. The most common are found in foods derived from animals, such as meat, eggs and milk. But there are also vegetable proteins, such as beans, lentils and chickpeas.
According to the nutritionist, protein intake is important for maintaining and increasing lean mass, which is muscle tissue.
“Muscle tissue demands a lot of energy. With more muscle, we need more energy, which increases the body’s metabolism. Proteins also maintain satiety and are slowly absorbed, so they lead people to eat less,” he says.
The nutritionist explains that the recommended average is to ingest between 1.6g and 2.4g of protein for each kilogram of body weight. That is, a 60 kg person should ingest between 96 g and 144 g of protein daily to lose weight.
4. Sleep well
A good night’s sleep contributes to the regulation of the biological clock and, consequently, to the adjustment of appetite. For nutritionist Daniela Llorente, respecting the recommended sleeping times makes body functions work well, which speeds up weight loss.
5. Drink water
“Almost all body functions need water to be performed well, including those related to weight loss”, says the specialist.
She adds that water, in addition to regulating the body, helps with intestinal health. “The water enters the composition of the feces, preventing the intestine from being trapped, which reduces swelling and abdominal pain”, she points out.
Finally, the drink also controls appetite, increasing the feeling of satiety. Drinking about 40mL for each kilogram of body weight is the proportion recommended by the nutritionist so that the person remains satiated and healthy. With the mathematical formula, a person weighing 60 kg should consume an average of 2.4L of water per day, for example.
The expert points out that proper nutrition is the key to losing weight in a healthy way.
She also recommends adequate consumption of carbohydrates (which are our main source of energy) and fiber (responsible for prolonging satiety and preventing spikes in blood sugar).
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