How to lose weight?

Generally in some periods we usually relax, changing our meal schedules, we give ourselves more permissions in our diet, which leads to an increase in weight.

If you want to lose weight what you should NOT do is a restrictive diet, because they are based mainly on vegetables, fruits, soups, water and are low in carbohydrates, proteins, vegetable fats, antioxidants, minerals and vitamins. Losing only muscle mass and fluid.

To lose weight, what you MUST do is change your eating habits, because when you start losing weight you can sustain it in the long term.

So, what should I do to lose weight?

  • Re-establish your meal times and remember to feed yourself every 3 or 4 hours during the day, since by not doing so we go from one to the other with more hunger and the body assimilates more.
  • Consume a good amount of fruit, the recommended is 3 to 4 fruits a day.
  • Include in your diet to lose weight free vegetables such as lettuce, celery, garlic, Swiss chard, spinach, cochayuyo, cucumber, paprika, radish, cabbage, zucchini, luche, penca, chicory and endive.
  • Increase fish intake 2 to 3 times a week.
  • The consumption of oil must be of vegetable origin and according to each person. Those who are overweight are recommended a minimum of 4 and a maximum of 6 teaspoons daily. Do not forget that olives, seeds and avocados are considered as oil.
  • Decrease salt intake, use less salt to season, because the excess produces heart problems such as increased blood pressure (high blood pressure) and fluid retention, among others. Keep in mind that other processed foods such as twigs, crackers, souffles, chips and others contain a lot of salt, which does not help at all to lose weight .
  • Exercise daily, you must walk at least 30 minutes a day , since it is essential to lose weight properly. Those who have this habit incorporated tend to oxidize fat more. This also helps us to decrease the loss of muscle mass, increases HDL (good) cholesterol and decrease triglycerides.

Remember that to lose weight in a good way, you must include in your daily diet foods that contain different nutrients that are required by your body and not skip the main daily meals.

To lose weight you should avoid the following foods:

  • Sugar, chocolates, cakes, honey, sweets, because they raise blood sugar quickly, favoring the storage of fats.
  • Mayonnaise, fritters, margarine, butter, cream, salty snacks, pork: Viennese, ham, ribs, chop, as they are foods high in saturated fats.

Foods that you must include to lose weight:

  • Fruits and vegetables
  • Whole foods (grains)
  • Fish such as horse mackerel, sardines and also mussels (quilmahue, mussel or mytilus chilensis)

Water (without adding sugar), essential to lose weight.

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