10 tips to lose weight successfully and keep

10 tips to lose weight successfully and keep


Being overweight or obese is one of the most important risk factors for suffering a heart disease. Obese people tend to have high levels of blood cholesterol, hypertension and diabetes. If you also prefer to lose weight healthily, follow a balanced and varied diet, in which no missing: fat, protein, or carbohydrates. Neither fiber, vitamins and minerals. But above all do not forget to increase physical activity in your daily routine. Recent studies have shown that weight loss combined with exercise training is much more effective in older obese adults. Try to move everything during the day. You can always use stairs instead of the elevator, walking instead of driving, get off the bus a few blocks away and walk to your work. In short, eat less and move more. To lose excess body weight successfully and healthily, it is important that you consider the following:

1. What works for losing weight?
If you have decided to reduce your weight because your doctor has advised you what or because you want to look after your health, you've taken a big step. It is best that you go to a nutritionist to lose weight effectively and healthily. Also will help you change your eating habits. It is important to be motivated to perform this task. Will and determination is needed. But it is possible, and using it is easier. And the benefits for your health (you will improve your blood pressure and cholesterol levels and blood glucose) are visible even modest weight loss. If low weight, plus your physical health will increase your energy level, physical mobility, even your overall mood will benefit and of course, your self-esteem

2. Set yourself realistic goals
You can not expect to lose 5 pounds in a week. Nutritionists recommend losing between 5 and 10% of your body weight, ie gradually. We're talking between 1 and 2 pounds per week weight reduction in early so that the diet is really effective. Remember you can calculate your body mass index or BMI in English -IMC dividing weight in kilos by height in m2. More »
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Lose kilos gradually.
3. Lose weight slowly
It is proven that people who try to lose weight quickly, recover quickly. Those who follow miracle diets get tired and after 6 months have abandoned and overweight again. The diet should allow for a gradual and permanent loss of weight. What will help you reduce your body fat, protein loss limit and avoid reducing your basal metabolism (calories we burn at rest) that occurs when we adelgazamos quickly. If you can spare ten pounds, take a year to lose. It is better that you reduce your weight in 1 or 2 pounds a month, but you're constantly. After the year you will have reduced many pounds overweight and you can also keep your ideal weight easily. More »
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Keep a steady schedule.
4. Reduce the calories
The best diet is to eat less, but balanced way. The ideal is to follow a low calorie diet (ie, low calorie). But never below 1,500 calories a day, and it is always better to be guided by a health professional to avoid nutritional imbalances. Remember that to lose weight, you should spend (in English) more calories than you consume. To lose 1 to 2 pounds per week (one pound equals 3,500 calories) you need to reduce your caloric intake by 500-1000 calories per day. It is therefore important to know the calories in some foods, you can calculate sites like Calorie Count. Although the rush and no time are part of our lifestyle, and we believe there is room for anything, there is always time to eat healthily why not replace that quick burger full of calories in a bar by bar a light pasta salad with tomatoes, corn, ham and oregano?
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5. Controls the anxiety and stress
One difficulty losing weight is anxiety. Are you one of those biting tension between meals and you can not stop until you end up with food? It is important to try to control these binges, because without realizing account ingest calories in no time. If you can not avoid it, choose an alternative activity to distract you as going for a walk, call a friend, read or take a bath. More »
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Not all diets are worth.
6. Not all diets are worth
It is recommended that you follow radical diets for a few days only eat once or twice a day, or you do fasts uncontrolled because as nutritionists warn these habits are very dangerous to health. A regime should never be drastic because not only do we leave quickly, but we also hurt by the lack of nutrient. More »
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Eat well.
Your diet should be varied, healthy and palatable. This is not to ban food: Put everything on your plate but in suitable proportions. Choose a diet low in calories and low in saturated fats, including vegetables, fruits, legumes, whole grains, and fish or lean meats (pork, chicken). More »
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Take care of sleep and rest.
8. Take care of sleep and rest
Sleeping more than nine hours a night protects people with a genetic predisposition to obesity, according to a recent study by the University of Washington. The investigation revealed that those who slept more were not only thinner but also were less likely to gain weight. There are many remedies for insomnia.
¿Roncas? Beware sleep apnea
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Make five meals a day.
9. Make five meals a day
We recommend that you eat at least four times a day, although ideally repartas food in five shots. That way, you will avoid periods of fasting, that not only help you lose weight, but unlike activate your metabolism to store fat.
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10. Practice a physical activity every day
To ensure energy expenditure is essential to exercise regularly. Practice physical activity every day for at least half an hour. It will help you burn calories, manage stress, raise good cholesterol (HDL) and reduce accumulated fat in your body. Particularly suitable for aerobic sports like swimming, cycling or brisk walking half an hour. Exercise helps you lose weight healthily. Remember if you want to lose weight successfully: do it slowly, eating less and exercising.