Losing Weight And Not Gaining It Is Possible

2024 Author: Steven Freeman | [email protected]. Last modified: 2023-12-17 08:15

You have tried everything: strict diets, weight loss products, exercise to the point of exhaustion … but nothing works. Losing weight is among your New Year's resolutions, but as long as you lose a few pounds, you get it back right away and even gain more weight. Our expert collaborator in aesthetic medicine and anti-aging, Dr. Daniel Campos, gives us some keys to lose weight in a healthy way, and keep fit.

Are there miracle diets?

Most of us know that these types of regimens are not effective, they are not healthy, but even so from time to time we fall into the temptation to try those diets that we should avoid. They do not work and are not recommended. Miracle diets are very strict, hence their rapid effectiveness, and these limitations are what cause damage to health that we do not see with the naked eye and whose results are not as fast as they are.

Weight loss must be progressive. It is not healthy for a person to lose weight quickly, since, in addition to being harmful to health, it makes them tend to gain weight more quickly. Therefore, the key is to lose weight little by little.

How do we lose weight if it is not on a diet?

Personally I do not believe in diets, diets are made to break, sooner or later it happens. I firmly believe in a healthy, diverse and balanced lifestyle and diet. To lose weight and improve physical fitness requires a change in lifestyle, learn values and behaviors and do things in a balanced way. That takes time, not something that can be accomplished in two days. However, when we start a diet that is precisely what we want: results in two days, losing two sizes of clothing in one week. Faster still if you can.

So what do we eat?

The diet must be supervised by a professional. It should provide us with fewer calories, but absolutely all the necessary nutrients, in its correct measure. We should also continue with a maintenance regimen after finishing the diet. The objective is to make a normal calorie diet, in which there is a balance between the calories ingested and those expended by our body, to maintain weight for a minimum of three months. That is the time necessary for the body to adapt to a more adequate metabolism and the weight is preserved in the long term, avoiding the rebound effect. There is no need to starve. Failure to do so may increase anxiety or craving for non-recommended foods that lead to skipping the diet.

Pot with cooking programs, from Instant Pot. / p>

What should we take into account regarding our diet?

In general, to lose weight, you need to eat fewer calories than your body uses. Calories come from the foods you eat and drink. Some foods have more calories than others. For example, foods that are high in fat and sugar are also high in calories. If you eat more calories than your body uses, your body will store them as fat. A pound of fat corresponds to approximately 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories. That means 500 fewer calories a day. One thing you can do is eliminate regular sodas from your diet. Just by doing this, you will consume 350 fewer calories per day. You can also burn 3,500 more calories a week. You can do this through exercise or by being more active. Most people do a combination of the two. If you do it for 7 days, you can lose 1 pound of fat in a week

What role does drinking water play in losing weight?

It helps us feel full and speeds up metabolism. If we drink the necessary amount we will have less feeling of hunger and we will eat fewer calories. If we don't drink enough water, the body tries to retain fluids by all means. The kidney is not working properly, the liver will have to work twice as hard, the muscles will be affected. Being dehydrated [can generate] headaches, tiredness, cramps …

Drink Up Buttercup water bottle from Mulberry and Grand. / p>

Should we exercise?

It is vital, not only while following the weight loss diet set by the specialist, but also to subsequently retain the lost weight. The fact of combining cardiovascular and strength training offers many benefits, and get the best of both. On certain days you could do cardiovascular exercises and other strength exercises, or do both in the same session in the gym. But each person is different. The best tactic is for you to do the test yourself and consult with professionals who can help you create the best routine for you.

Sports bra from All in Motion. / p>

Any tips that help us stay focused on the goal?

• Eat a little less, little by little. Over time this habit will become a habit.
• Drink half a liter of water half an hour before breakfast, lunch and dinner.
• Practice yoga or pilates. They benefit your health and help you breathe better. A well oxygenated body is more likely to lose weight.
• Sleep one more hour each night. A person who does not sleep well has more anxiety, which can lead to itching more between meals.
• Write the realistic results you want to get. It is good that these are specific, quantifiable and have a time limit.
• Chew peppermint gum, this will prevent itching between meals.

Firming oil with Contour Sleek plant extracts, by Cheeky Physique. / p>

Besides eating healthy and exercising, is there anything else we need to consider?

I believe that managing stress is an important way to achieve our goals when it comes to losing weight. When we are stressed, the levels of cortisol in the blood rise as the body's response to combat stress. However, this excess cortisol causes us to become insulin resistant, increase abdominal fat, retain fluid, weaken our bones, lose muscle mass, and even lower our defenses. So if we really want to be successful with diets and exercises we cannot forget to control our stress. I personally have a lot of stress because of my profession so I consciously make myself the purpose of controlling it by doing meditation, avoiding excessive stimuli at bedtime (not TV, telephone or tablets in the room),And I always try to create a time for myself where I can do things that I really enjoy and that have nothing to do with my work.