Experts teach how to lose weight in an easy and beneficial way for the body
The adoption of healthy habits is fundamental for those who want to lose weight in an effective and lasting way. A balanced diet, combined with the regular practice of physical exercises, is the key to achieving this goal. In addition, it is important to have discipline and patience, as changing habits can take time and effort. But the benefits are numerous, from improving self-esteem and quality of life, to preventing chronic diseases such as diabetes and hypertension. Next, check out how to insert healthier lifestyle habits into your daily life!
1. Train your brain
Thinking about the benefits of an activity for your well-being and quality of life is the starting point. According to psychologist Idalina Alves de Abreu, it is possible to train the brain to to lose weight and stay slim.
“Researchers at McGill University, in Canada, came to the conclusion that it is possible to adapt the brain; the problem is that people start diets without first planning them. The first task of cognitive therapy is to reflect. Why the need to lose weight? What will be the benefits? Am I hungry or am I gluttonous? These questions are important for the beginning of any change”, he guarantees.
2. Take the stairs
For those who live in an apartment or work in buildings with elevators, a tip is to replace them with stairs. Step by step, you move your legs, the glutes and still does a considerable aerobic work. Ideally, the stairs should be used to go up and down, as a kind of interspersed training. But, remember: never wear heels and prefer comfortable clothes when practicing.
3. Create reasons to walk
Get off the bus one stop before work and walk to your destination. “In 15 minutes of walking, you can burn an average of 61 calories; it all depends on the intensity of the exercise”, says the personal trainer specialized in Exercise Physiology, Givanildo Matias.
4. Active weekends
A run in the park next to nature instead of the cinema. Is there anything more liberating? And you still eliminate calories! According to Ana Dâmaso, PhD in Nutrition Sciences, Obesity in the Reproductive Cycle and Obesity in Adolescence, weekends that include physical activity are important, as they can help reduce the volume of fat cells in the blood, in addition to increasing well-being .
5. Change your food
It’s like the saying goes: you are what you eat. How about choosing a more nutritious and less caloric diet? “The body responds to those who abandon fried foods, the abusive use of sugar and replace their food with another richer in nutrients”, says nutritionist Adriana Lúcia.
Still according to the professional, the benefits for the body are many. “The intestine starts to function without swelling. Blood pressure improves, especially in hypertensive patients. There is a balance of glucose and cholesterol, not to mention the feeling of lightness that reflects in sleep. People who eat well also sleep much better”, he details.
6. sleep well
Did you know that sleeping can reduce hunger? According to Ana Damaso, to sleep an average of 8 hours a night can contribute to the control of hormones that regulate hunger. “People who were obese and even teenagers who sleep less than seven hours a day have a preference for foods rich in fat”, she explains.
7. Dance!
Know that it is also possible to lose weight dancing! Personal trainer Katia Casco Yoshida guarantees that in 40 minutes a woman can burn up to 300 calories in an aerobic dance monitored by a professional.
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.