How to Lose Weight in a Healthy Way?

Are you tired of dieting? Have you tried everything and can’t be constant? In this blog we bring you a series of recommendations that will help you to lead a healthier life and achieve your goal.

Exercise

Everyone tells you that you should exercise to lose weight, but the key is to know how much and how to exercise. Have you heard that doing cardio will help you lose weight? Several specialists mention that although doing cardio promotes an increase in the metabolism rate, this effect only happens during the time that your training lasts. However, weight training helps keep this rate of your metabolism rate going all day, and not just as you go about your routine. So now you know, if you want to have better results in less time, we recommend that you accompany your cardio routine with weight lifting.

On the other hand, it is necessary that you change your exercise routine from time to time, this because the body is a perfect machine that is always looking for how to optimize energy and by repeating the same routine every day for several days, the body will spend every less energy to carry out this activity.

It reduces stress

It is well known that many people, when stressed or anxious, tend to consume foods rich in fats, sugars and calories. This is where we want to highlight that living with stress is not something you should get used to, since it has different negative effects on health.

But what can I do to calm my stress? Here we leave you a list of tips that we hope will help you not only to reduce your stress, but so you can have a healthier life.

•Breathing exercises.

• Meditation

• Aromatherapy

• Organize your priorities

• Have an exclusive moment for you during the day

•Exercise

• Get enough sleep

•Read

• Be in touch with your loved ones

However, we know that there are situations in which a snack is necessary and that is why we advise you to opt for options that offer you nutrients instead of sugar or fats, such as: bars of puffed rice without sugar, mix of nuts, dried fruits or a low sugar jelly. If you still find it difficult, try to eat your snacks that are less healthy, 1 or 2 times a week.

Take care of your diet

Sometimes diets do not give us the results we expect but they do make us more aware of our will power. If diet is not your thing, don’t worry, the World Health Organization (WHO) has put forth several recommendations that will help you take care of your health without having to follow a strict food menu. The WHO highlights an appropriate consumption of water and recommends keeping fat intake below 30% of daily caloric intake, while sugars should not exceed 10% and iodized salt intake should be less than 5 g per day.

Likewise, you can integrate fiber-rich foods into your food, which will help you improve the transit of food through your intestines and increase your satiety.

Finally, if you have any health problem or are pregnant, do not forget to consult the specialists before making a major change in your diet or exercise routine.

References

Baratucci, Y. (2011). Stress and diet. Obtained from: http://redi.ufasta.edu.ar:8080/xmlui/handle/123456789/343

Morales, A. (2016). Do I do cardio or weights? The eternal question when you want to lose weight. VOGUE. Retrieved 20 July 2020, from https://www.vogue.es/belleza/fitness/articulos/que-es-mas-efectivo-para-adelgazar-cardio-o-entrenam-de-tonificacion-con-pesas/24731

Zas, P. (2017). What is better for losing weight, cardio or weights? – ELLE. (2017). Retrieved 20 July 2020, from https://elle.mx/estilo-de-vida/2017/05/16/mejor-perder-peso-cardio-pesas/

Healthy food. (2018). World Health Organization. Retrieved July 20, 2020, from https://www.who.int/en/news-room/fact-sheets/detail/healthy-diet

Escudero Álvarez, E., & González Sánchez, P. (2006). Dietary fiber. Hospital nutrition, 21, 61-72.

Guzmán-Maldonado, S. H., Zamarripa-Colmenares, A., & Hernández-Duran, L. G. (2015). Nutritional and nutraceutical quality of moringa leaves from trees of different heights. Mexican magazine of agricultural sciences, 6 (2), 317-330.

Bonal Ruiz, R., Rivera Odio, R. M., & Bolívar Carrión, M. E. (2012). Moringa oleifera: a healthy option for well-being. Medisan, 16 (10), 1596-1599.

Author: Nerissa Álvarez

Review by: Betzabe Guido