Nutritionist Şerban Damian explains the most important diet and fitness tips that have proven to work in years of experience with overweight people. The specialist recommends implementing them realistically so that they fit perfectly into your daily routine.
“When we try to lose weight, it’s easy to believe that fast-paced diets are the way to go. Fast and easy, maximum weight loss in minimum time, that’s what we all want and this is the perfect diet we were looking for. But this is not the case, because extreme weight loss methods often promote unhealthy ideas and can lead to more problems than long-term solutions. If you are trying to lose weight, the safe weekly weight loss rate, according to most studies, is between 0.5 kg and 1 kg. Lose weight faster than that and put yourself at risk for health problems that include malnutrition and gallstones, as well as feeling tired and sick, ”explains Şerban Damian.
Here are some solid principles you can follow if you want to lose weight.
1. STOP extreme diets
We all want to lose extra pounds quickly and effortlessly. But if you want to take care of your health, extreme diets are the wrong choice. “Lightning diets work on the basis of very high caloric restrictions, which can make you lose weight for short periods, but after you give up the restrictions, the kilograms accumulate again and usually come bundled with others. In addition, they deprive you of nutrients, make you always hungry, and are often monotonous. So beware of the famous diets on the internet (Dukan, dissociated diet, keto, etc.) or any other diets that promise fast weight loss (teas, diet pills, etc.) that can endanger your health in the long run. Diets should not impose a caloric restriction greater than 500-800 kcal compared to the maintenance value, ”recommends the nutritionist.
2. Eat balanced meals
Before each meal, we should look at the plate and see if we have all the food groups: protein, carbohydrates and healthy fats. “Most people don’t eat too many carbs, they just eat too many simple carbs. These high-calorie, non-nutritive foods are quickly metabolized in the body, causing your blood sugar to rise and then causing it to collapse. The outcome? Low glucose triggers hunger hormones. Make the most of the calories you eat in your diet by eliminating high-calorie, low-nutrient foods such as sweets and refined grains. Replace them with whole grains and high-fiber vegetables, high-protein foods, and high-fat vegetable oils. This trio of healthy protein, fiber and fat will keep your energy level stable and your abdomen full, helping to limit overeating. Eating healthy does not mean excluding small culinary pleasures, but enjoying them in a limited amount, occasionally “, explains doctor Şerban Damian.
3. Keep a food diary
A food diary can be very helpful when we start a weight loss process. “A food diary can help you find out what your current eating habits are and where to start. It is not necessary to count calories, but it can be effective as a starting point. Write down all the meals, including snacks, so that you know when you have eaten too much, ”the doctor recommends.
4. Manage stress
Eating emotionally, out of boredom, sadness or anxiety, can be an explanation for the extra pounds. It is essential to treat the cause and find better ways than food to deal with unpleasant or stressful situations.
5. Include movement in your daily schedule
Whether we are going to the gym, running, climbing stairs or taking long walks in the park, any physical activity is extremely beneficial in the weight loss process.
6. Pay attention to sleep
“Fatigue is one of the factors that can cause you to eat more than you need to keep your energy level as high as possible, somehow compensating for the lack of sleep. Pay attention to rest and get enough sleep to prevent overeating. When we are tired, our body struggles to regulate its hunger hormones and eventually tells the brain to indulge in fatty, energy-rich foods, even if the body is not physically hungry, ”explains the nutritionist.
7. Be patient
We all want to lose the extra pounds as soon as possible, even if they have been accumulating for years. But this is not possible. We need to be patient with our body and give it time. Also consider periods of stagnation that are normal and do not give up!
8. Hydrate yourself enough
Water is the best friend of dieters. “Water helps prevent overeating, keeps your metabolism active, reduces bloating and saves you hundreds of calories when you choose it over other sweet drinks. We often confuse thirst with hunger, so if we drink a little water and wait 20 minutes it can fill our stomachs and may quench our appetite, preventing us from overeating when our bodies do not need food to function. Second, this fluid is vital for many important metabolic processes, including cellular energy production and helping the body metabolize stored fats; when the body is dehydrated, it functions poorly and will not be able to optimize weight loss efforts. The easiest way to make sure you get enough hydration is to always have a bottle of water on hand, ”recommends Dr. Şerban Damian.
9. Keep healthy snacks handy
Healthy snacks help maintain blood sugar levels, provide satiety and prevent the body from storing excess fat. “Opt for healthy snacks, which have around 130 to 250 calories and are full of healthy, full-bodied fats, protein, fiber and carbohydrates that provide energy. Consider hummus and vegetables, fruit and granola yogurt, or a slice of whole wheat bread with peanut butter and banana. ”
10. Work with a doctor or nutritionist
The process of losing weight is difficult, but when you have people supporting you, things seem easier. In this regard, opt for the advice of specialists, doctors or nutritionists. They can help you achieve your weight loss goals with safe, effective and personalized advice and recommendations that do not endanger your health.
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