We need to consider the practice of physical activities, stress management and, above all, invest our time in understanding food, understanding the basics of food, knowing how to differentiate proteins, fats and carbohydrates.
Protein is the building block, it’s the bricks of the house, we need it for muscle mass, for the skin, for the production of hormones. Fats are needed to form hormones, to detoxify the body, for our immunity, brain. Regarding carbohydrates , consider that all carbohydrates that enter and are not consumed, burned, will become fat. If everything that comes in excess becomes fat, obviously the rule here is not to abuse carbohydrates. We cannot live without carbohydrates, it is not possible to simply cut their consumption, but the moment we know their importance in our diet, we must learn about them, we must research and know foods, especially with regard to their glycemic load.
Knowing the glycemic loads, always choose the lowest loads, as they are healthier. Proteins, fats and carbohydrates, the 3 are essential, but only carbohydrates will turn into fat. And don’t forget about hormonal balance.
Here are 10 important steps for healthy weight loss:
Table of Contents
1. MAKE SUBSTITUTIONS
The first replacement would be gluten, always prefer gluten-free foods. But it’s no use to clog up with all the other and industrialized flours! Decreasing gluten is in the sense of reducing flour, where wheat is the worst and most inflammatory! Decrease the milk, cut the sugar, here I recommend that you cut it, try not to replace it, if you can’t change the sugar for Stevia, but never use sweeteners based on aspartame or sucralose, always prefer those based on stevia, Taumatina and Xylitol. Replace all oils with coconut oil or extra virgin coconut oil. With the exception of coconut oil, all other oils turn into trans fats, which are toxic and inflammatory substances for our body.
Let go of soda, considered the most toxic food on the market, a real poison made to be addictive. Detach from box juices, if you’re thirsty, drink water, if you’re hungry, eat the fruit.
2. HOW MANY MEALS DAILY?
I advise you not to follow rules here. It depends on numerous individual factors. The fact is that we shouldn’t eat excess carbohydrates , and we can only take this step when we think about eating more proteins and good fats than, combined, generate satiety. Opt for low-glycemic carbohydrates such as sweet potatoes and apples, and for good sources of proteins, in animals, meat, in vegetables, quinoa, lentils, white beans. As for fats, enjoy the benefits of avocado, nuts, coconut, olive oil, egg yolk.
3. MAKE TESTS
Try going gluten-free for a few days , for example, go 24 days without eating any food that contains gluten, since there is absolutely NOTHING inside wheat that only exists in it and that is vital. After passing the gluten test, do the lactose test, as it is very common for imperceptible intestinal alterations to lead to a change in your microbiota and start to generate subclinical inflammation, with nutritional malabsorption and deviations in metabolic functions. These are the foods that most commonly have unbalanced intestinal integrity, but even Eggs contain a protein with a possible allergenic effect (unfortunately, as Eggs are the most complete food that nature provides us). After analyzing your sensation, you can decide if you want these components in your life.
4. EVALUATE, THE REASON WHY YOU CHANGE YOUR LIFE AND BET ON WEIGHT LOSS
Now that you know the foods, you need to think about the need to lose weight, that is, why you are doing it. Look for a professional and have a serious assessment of what you need to improve, seek guidance so that the losses are only fat mass and not muscle mass.
5. ONE STEP AT A TIME.
A small, constant change is better than a radical, temporary change. Set goals. One step at a time, moving slowly towards your goal is definitely better than not moving at all. Do not have unhealthy foods at home, so there is no risk of falling into temptation to consume them.
6. PHYSICAL ACTIVITIES: WHY DO IT?
How to choose? Our body was not designed to be sedentary , we were made to live in constant movement, our body is a wonderful machine that provides us with different possibilities for activities that will help not only your good shape but also your good mood and quality of life, including your sleep. According to your possibilities, if you only have 1 hour a day, exercise during that hour, if you only have half an hour, use it in the best possible way, what matters is not to stay still. A good idea is to start with walking, but go further and don’t dispense with weight training. If you can run, prefer intervals (oscillations between walks and runs).
7. BASAL TEMPERATURE AND SIGNS OF HORMONAL DEFICIENCIES
It is very important to be able to identify the existence of any hormonal changes.Thyroid hormone disorders are simply diagnosed, and they are extremely common, there are many factors, stress, wrong diet, contraceptives. I’m going to teach you a simple test, measure your jaw temperature for 5 days, every morning, before you even get out of bed, and take an average. If the average of the 5 temperatures is less than 36.5, you MAY have thyroid hypofunction. Thyroid problems must be investigated and treated. Testosterone problems, especially among women who use contraceptives, should also be investigated. The decrease in Testosterone levels in men also causes many effects that hinder weight loss and health. Sleep problems can also indicate hormonal changes, being the cause or consequence of habits.
8. WHAT IS THE BEST TREATMENT FOR WEIGHT LOSS?
96% of people who opt for slimming treatments gain weight again . There is no magic formula. Only time, discipline and willpower can make you lose weight with quality. The best diet? It’s not called a diet, but a food plan that adapts to a healthy lifestyle! Don’t believe in miracles, medications or diets that make you improve for a while and then generate an even worse rebound effect. Change your life!
9. PRACTICAL TIPS
Drink lots of water. Take care of fluid intake along with meals. If necessary, use supplementation. Choose companies that understand and participate in your healthy eating habits and that do not contribute to taking you off the path you have chosen. Look for tips and recipes on the internet, set goals, take an interest in your health.
10. BECAUSE HAVING THE BODY YOU’VE ALWAYS DREAMED CAN CHANGE YOUR LIFE?
Imagine yourself with the body you’ve always dreamed of and think about how it would feel. How would it feel to conquer the body of your dreams? Imagine yourself with it, parading around, realize that you will be more beautiful, healthier and happier. Close your eyes and mentalize that feeling every day, throughout your weight loss process.
