10 tips to lose weight successfully and keep

To lose weight there are no secrets or magic formulas

Being overweight or obese is one of the most important risk factors for heart disease suffer. 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: fats, proteins or carbohydrates. Nor 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 as much as possible during the day. You can always use the stairs instead of the elevator, walking instead of driving, get off the bus a couple of 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 weight loss?

If you have decided to reduce your weight because your doctor has advised you what you want or because your health care, you've taken a big step. It is best that you go to a nutritionist to lose weight effectively and healthily. Also it 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 easier. 

Other benefits of weight loss

And the benefits for your health (you will improve your blood pressure and cholesterol levels and blood glucose) are visible even with 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, that is, slowly. We're talking about 1 to 2 pounds per week weight reduction in early so that the diet is really effective.

Remember that you can calculate your body mass index or BMI in English -IMC dividing weight in kilos by height in m2.

3. Lose weight slowly

It is shown that people trying to lose weight quickly, quickly recovered. Those who follow miracle diets get tired and after 6 months have left and overweight again.

Losing weight slowly but sure step

The diet should allow for a gradual and permanent loss of weight. Which will help to reduce fat from your body, limiting the loss of proteins and prevent decrease 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 2 or 4 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.

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?

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 in calories). But never below 1,500 calories a day, and it is always better to be guided by a health professional to avoid nutritional imbalances.

Fewer calories

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 in 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?

5. Controls the anxiety and stress

One of the difficulties for weight loss is anxiety. Are you one of those biting tension between meals and you can not stop until we end up with food? It is important to try to control these binges, since no account give you ingest calories in a short 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.

6. Not all diets are worth

Do not follow radical diets, avoid eating only once or twice a day, or you do fasts as uncontrolled as nutritionists warn these habits are very dangerous to health.

A system should never be drastic because not only quickly abandon it, but we also hurt by a lack of nutrients. A balanced diet should include fats, proteins, carbohydrates and vitamins and minerals.

7. Eat well diet

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 meat (chicken).

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 had less risk of gaining weight. There are many remedies for insomnia.

9. Make five meals a day

You should eat at least four times a day, although the ideal is to distribute food in five shots. That way, you will avoid periods of fasting, that not only will help you lose weight, but unlike activate your metabolism to store fat.

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 the 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 gradually, eating less and exercising.