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How to lose weight healthily: 19 special tips

2022-12-05 20:21:21Lifestyle SHKRUAR NGA REDAKSIA VOX
How to lose weight healthily: 19 special tips
How to lose weight healthily: 19 special tips

1. Ample breakfast

All of us lead a busy life and maybe we don't have enough time. Many of us wake up late and skip breakfast in exchange for a few more minutes of sleep. In this way you sabotage the organism in many ways.

If you are awake, it is rare that you stay 8 hours without eating something. Of course, when you sleep you don't consume food. During this time your metabolism slows down and wakes up when you wake up. Take advantage of this moment by eating a healthy breakfast so that your body can digest it naturally. In this way you regulate your metabolism and keep your Body Mass Index stable.

2. Consume 30 grams of fiber per day

Add up the amount of fiber you get every day, it's the same as dieting. According to a study from the Americans, one group followed a strict diet with the restriction of calories, sugar and fats, while the other group was assigned another goal: the consumption of 30 grams of fiber per day. At the end of the 3-month study, both groups lost weight and both groups saw an improvement in cardiovascular health.

3. Reduce meat consumption

Vegetarians are typically leaner and healthier than meat eaters, according to a 2013 study published in the American Journal of Nutrition and Dietetics. Here we are not saying that you should totally transform into a vegetarian, but replace red meat with white meat or seafood, or replace meat with other protein products such as; black beans, which contain 15 grams of protein per serving, and mushrooms.

4. Proteins very important for muscles

Women need 46 grams of protein per day and men 56 grams. This is very important if you want to lose weight and maintain muscle mass. Your body needs more time and energy to digest protein than it does to digest fats or carbohydrates, so by consuming protein you feel full for a longer time. However, do not overdo them as they can stay in the body in the form of fat.

5. Drink black coffee without sugar and milk cream

Black coffee accelerates your metabolism by 12% for 3 hours, according to the study published in the "American Journal of Clinical Nutrition". Don't overdo it—experts recommend up to 3 cups a day for women.

6. Eat nuts instead of chips or sweets

Nuts fill you up and make you eat less, plus they're packed with the minerals and trace elements you need every day—plus, one serving of pistachios has 6 grams of protein and 3 grams of fiber for just 159 calories.

7. Be careful with sugary drinks and beer

Just one glass of beer or other carbonated drink or fruit juice from cartons has about 125 calories. In addition, alcohol makes you eat more food. According to an obesity study, alcohol makes women's brains more sensitive to the smell of food, making them eat more

8. Beware of sugar in foods

We all know sugar is bad for weight loss and insulin levels; excess sugar intake leads to insulin resistance and type II diabetes. But what most people don't know is that sugar acts as a "fertilizer" for the "bad" bacteria in their gut, which is disastrous for those who want to lose weight.

And sugar is everywhere, including all those "fat-free" products you thought were healthy. Here's a quick list of sugary foods most of us eat: cereals (especially for kids), candy of all kinds, candy, fruit and of course candy, juice, soda, gum, candies, protein powders, ice cream , pudding, dried fruits, canned fruits, frozen fruits, yogurt, wine, sauces, etc., etc.

Maybe now you are thinking: "Yes, I use artificial sweeteners". You know? They're even worse than regular sugar, as a study conducted at Duke University showed that they contain a chlorine atom that kills the good bacteria in your gut the way chlorine kills microorganisms in swimming pools. Don't believe the sugar-free sweeteners. How come you don't like real food? Are you lazy? If you're really like that, too bad, you'll probably die ten years sooner. We know, the "No Sugar" strategy requires you to give up many of your favorite foods, something that many people are unable to sustain for long. But you have to find a way to do it.

9. Don't underestimate spinach

Spinach and other similar vegetables are rich in magnesium, which regulates over 300 functions in the body. According to a 2013 study, those who consume more magnesium have lower blood sugar levels, which can play a very important role in the body.

10. Give up processed foods

Processed foods not only make you fat, but also increase the risk of diseases such as diabetes, cancer, etc

11. Use spicy

Chili peppers contain capsaicin, a component that speeds up your metabolism, according to a study. Researchers say that capsaicin activates the nervous system and the effect on the body lasts for over 4 hours after eating.

12. Go to the gym with a friend

If you do not have enough willpower to go to the gym, ask for the help of a friend, who can become an incentive to be regular with the exercises in the gym. Even if you are lazy to go to the gym you will have someone waiting for you and pushing you to do so.

13. Be realistic with your calorie burn

At first, the pounds may not come off as quickly as you expected, since the body when losing pounds goes through several stages, which require patience. First the water is lost, and then the rest, so be patient. On the other hand, you should know that dieting or eliminating certain foods in your diet is more effective than going to the gym, so cut out unnecessary foods.

14. Write down what you eat

Keep a notebook and write down the foods you eat every day. At the end of the week you will be surprised what you put in your stomach. This will make you aware and will make you be more careful with the way you eat.

15. Do not eat while watching TV or the phone

Maybe all of us have the habit that when we eat, we put our phone on the left side of the plate and browse Facebook or other social networks. Maybe we eat dinner while watching TV. This should be curbed as this way you can reduce calories. If you eat distractedly or without paying attention to what you eat, then you eat unconsciously and thus you can gain weight. You don't chew your food well or you can eat quickly. This habit makes you not notice when your body signals that you are full.

16. More sleep, less pounds

If you don't get enough sleep, you are putting your health at risk, so make sleep a priority. If you don't get enough sleep, you are prone to depression, type 2 diabetes and stress, as well as skin aging.

University of Michigan researchers claim that sleep is the best answer to losing weight. They say that sleeping an hour more than normal every night allows you to lose over 6 kg per year. Insomnia not only makes you feel more tired, but also makes you fat. Professor Ken Wright, of the University of Colorado, stated: “If a person will get more sleep, he will not eat foods full of calories that are consumed to delay time. If you're up at two in the morning, it's normal that you're going to eat some cookies or chocolate."

17. Eat slowly, chew your food well

When we swallow food quickly, the digestive system does not have time to send the signal of satiety to the brain.

Experts advise that we should chew long and take time to enjoy the food. 20 minutes are enough to send the message to the brain. When we eat quickly, the body reacts badly and as a result we gain weight. So eat slowly if you want to lose weight! If you eat slowly for at least 1 month, you will notice fewer pounds on the scale.

18. Keep an apple at your desk and chew sugarless gum.

According to studies from the University of Rhode Island, those who chew gum can burn 8% more calories than those who do not, you can lose up to 68 calories a day.

19. A glass of red wine equals an hour of exercise

According to research from the University of Alberta in Canada, the benefits of resveratrol, a compound found in red wine and grapes, are the same as those you get from doing an hour of exercise at the gym.

According to the researcher, Jason Dyck, this discovery will especially help those who do not have the opportunity to train in the gym. Resveratrol improves physical performance, heart function and strengthens muscles, the same effects we get after working out in the gym.

"I think resveratrol helps those who want to work out in the gym but don't have the physical ability," he said.

All discussions on red wine are now proven by science. Also, studies have shown that who consumes a glass of red wine a day is less likely to be affected by dementia or cancer, it is also good for the heart, slows aging and regulates blood sugar levels.

However, you should know that this only applies to red wine and not to white, and you should also be careful not to overdo it with red wine, one glass is enough, as it has alcohol.

However, if you want to increase your daily amount of resveratrol, you can consume blueberries, peanut butter, red grapes and dark chocolate.


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