Nowadays, we see many people recommending magic diets on social networks claiming that they can lose a lot of weight in a short time. Besides, we are also constantly bombarded with advertisements of products that claim to help you lose weight. In some cases even say that by taking a daily pill you can lose up to 10 pounds a week and without changing your diet, sounds too good to be true, right?
Although many products help speed up the metabolism, which allows you to burn more calories and therefore loses some weight in a short time, the reality is that this is not healthy in the long term.
But don’t worry, there is a way how to lose weight quickly and healthy without the need for “magic products”, and it is based on two fundamental pillars, diet and exercise.
To lose weight we must change our eating habits. This is what will allow us to maintain a healthy diet in the long term. Mainly, we must consume fewer calories than we burn. An average person without much physical activity burns about 2,000 calories a day, so to lose weight should consume less than 2,000 calories.
Nutritionists recommend that to lose weight healthily, we must do it in a controlled way, not too fast because it can be harmful to the body, and on average it is healthy to lose 2.2 pounds a week.
2.2 pounds kilogram equals 3500 calories, so we must seek a daily caloric deficit of 500 calories to lose 2.2 pounds a week and almost 9 pounds a month.
To do this, we must incorporate more fruits and vegetables into our diet and reduce sugar and processed foods as much as possible. You can consume fruits as a snack between the main meals, that is, mid-morning and afternoon, so you can calm the cravings and eat between 5-6 times a day to speed up metabolism.
Any plan to lose weight healthily should include exercise, but this will depend on the physical condition of each person since a person who weighs 300 pounds can not perform the same exercise and at the same intensity as someone who weighs 180 pounds.
The ideal is to accompany a healthy diet with physical activity, either walking, running, biking, swimming, etc.
You can start by walking or running 15 minutes a day, 5 times a week. In this way, you begin to activate your body and get used to exercising. Then, each week you can add difficulty to the exercise if the first week you walked 15 minutes, the next week try to walk 20 minutes, and so on.
Besides, many people have problems with flaccidity when they lose weight without exercising, and then the skin is flaccid, and it is not at all pleasant. Therefore, we must exercise to tone the body and thus prevent this problem as we lose weight.