Keeping track of your calorie intake, distributing them correctly, choosing the right food, and exercising are some of the foundations of a safe weight loss program.
Obesity is important because it affects large numbers of people and is spreading throughout the world. Today, thanks to the research and experience available, some nutritional lessons can be learned to help you healthily lose weight.
In recent decades, the approach to weight loss and diet has changed. And since this is an issue that interferes with many factors, it must be addressed in a multidisciplinary way.
The internet and social media have become some of the most popular weight-loss diets. However, not all the information available is reliable and of high quality. Health problems can arise even from a lack of nutrients in very restrictive diets.
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Nutrition Aspects To Take Into Account To Lose Weight In A Healthy Way
The key to any diet is to adapt it to each individual’s needs since there is no foolproof method for everyone. In any case, some of the aspects discussed below are the starting point for all of them.
1.Know The State Of Health
Before starting a weight loss diet, it is advisable to consult your doctor. With their help, you can learn about the past state of health and all the conditions that affect weight loss.
Also, consulting a dietitian or nutritionist helps make a personalized plan to achieve your desired goals.
Short-term, realistic, and comprehensive goals are easier to achieve, apart from observing the results and goals achieved week after week is a source of encouragement and motivation to continue working.
Lastly, it is also helpful to make changes gradually. This will help you avoid feeling gloomy about the many novelties that the diet suggests, which become difficult and discarded.
2.Reach A Calorie Deficit
There are many forms and types of diets, but the key to losing weight in all of them is to establish a caloric deficit. Only in this way does the body use its energy reserves and reduce body fat percentage.
Calories are a measure of the energy you get from food and drink. A caloric deficit is understood to be a situation in which the amount of energy consumed is more minor than consumed.
While one of the most effective formulas is to reduce the amount of food you eat, you shouldn’t drastically reduce your food intake. Otherwise, there is a risk of being deficient in nutrients necessary for normal function.
As the US Department of Health notes in its 2015-2020 Nutrition Guidelines, plans with more than 1,500 calories are safe for men, while the limit is 1,200 calories for women.
3.Take Into Account Macro And Micronutrients
Each person has a recommended caloric intake that allows them to lose weight. This total energy must be properly distributed among the macronutrients: proteins, carbohydrates, and fats.
When losing weight, the presence of protein in the diet plays an important role for several reasons. First, they provide a feeling of fullness and help maintain a caloric deficit. But they also prevent muscle loss and increase thermogenesis.
That is why it can be interesting in weight loss diets to increase its presence a little beyond the usual guidelines. The acceptable range is 1.5 to 2 grams per kilogram of body weight per day. This is achieved by choosing the right sources: preferably white meat, fish, eggs, legumes, or tofu.
The rest of the calories are divided between fat (0.7 to 1.2 grams per kilogram of body weight) and carbohydrates. In some cases, such as a low-carb or ketogenic diet, the carbohydrate-to-fat ratio can vary.
When it comes to micronutrients, the best way to cover them is to season your food with fruits and vegetables. They contain vitamins, minerals, and fibres, or you can enrich your diet with nutritional supplements, which you can easily buy online.
4.Don’t Skip Meals And Eat On Time
Like the nutritional composition of food and its quality, the number of meals and the timing of meals is another factor that must consider losing weight healthily.
The most common expert hypothesis is that eating smaller meals more frequently improves fat loss. Furthermore, this theory supports numerous scientific studies.
According to the International Society for Sports Nutrition, one of the benefits of avoiding food will be to improve total cholesterol, LDL cholesterol, and insulin levels. Also, increasing the frequency of meals can reduce hunger and improve appetite control.
Positive Eating Habits – Prepare breakfast, lunch, and dinner as soon as possible. Also, have two snacks mid-morning, if necessary; This way, you won’t be too hungry for your next meal.
5.Take Care Of The Way You Eat
Some of the daily eating habits that can help you meet your diet and goals:
- Eating on small plates: This has a positive visual effect and allows smaller portions gradually.
- Take a minimum of time to eat: eat slowly and chew your food well. It helps the body to detect a feeling of fullness and to enjoy food.
- Do not do other tasks at the same time: choose a quiet environment.
- Plan Meals – Improvisation can lead to poor food choices. If you don’t have a lot of time to cook each day, take some time off to prepare ahead of time.
An active lifestyle and regular exercise complement the rest of the nutrition lessons. This is key because it helps you burn calories and reduce your caloric intake, apart from the fact that it brings a lot of health benefits.
It is interesting to remember that caloric expenditure does not come solely from exercise or sports. They also count all those daily activities that involve movement (climbing stairs, walking, doing housework without spending a lot of time sitting).
Strength training is highly recommended. This prevents the loss of muscle mass that can lead to a weight loss diet. You don’t have to go to the gym as there are many exercises you can do at home.
Other Considerations For Healthy Weight Loss
Reaching the right weight is a long-term goal that focuses on many aspects. The two main pillars are calorie deficit and exercise.
It is also important to remember that the diet must provide a minimum of energy with the three main macronutrients’ presence. In doing so, we do not forget the fibre, vitamins, and minerals that the body needs and that allow it to continue to function normally.
There is no doubt that the diet should be based on fresh, homemade food whenever possible. And pair them with other healthy habits like drinking water, getting enough sleep, and coping well with stress.