This quarantine is probably out of hand … don’t worry! This is perfectly normal and according to the forecast, we Spaniards gained 3 to 5 kg during captivity. And, as if that weren’t enough … The bars are open for us before James! Great disaster ?
Make your diet a life change and you will keep off the weight. The new fad diet on the market may promise the world, but if it’s not a diet that you can sustain for the long term it won’t work for you. Use diets as a jumping off point to learn to eat well, but make sure it consists of foods that you will eat for the rest of your life.
Legumes and beans of all kinds help greatly when people are trying to lose weight. Beans have almost no fat, are packed with protein and B vitamins, and satisfy the appetite in a way that extremely low-calorie vegetables don’t. They can provide a healthy and lower-calorie substitute for meat; even for meat lovers.
Now that PRAMA has reopened its doors, you may have regained the courage to lose the kilos you wanted to unload before summer. This is great, but keep in mind that in order to lose weight in a healthy way, you need to do it little by little.
The first week is the best.
Yes, during the first week when you can feel the difference. In fact, you can lose between 1.5 and 2 kg in these seven days. Keep in mind that a large portion of what you lose will become liquid and you will lose weight, but not so much fat.
In fact, the most sensible way to lose weight would be to gain half a kilo a week. The bottom line is math: to lose one kilo per week, you need to reduce your daily intake to 1000 kcal. Unless you’re doing it right now, your calorie loss will probably not be more than 500 kcal a day: it will be half a kilo a week.
Between 3-4 kg in a month
Although experts recommend losing a maximum of 4 kg in a month, it is true that some men, especially those who are very overweight, can lose up to 8 kg in the first month.
In either case, by the second or third month, the damage is lessened and, more often than not, it is easier to lose the motivation to maintain healthy habits.
Don’t be discouraged!
You should also keep in mind that 10 kg is not the same as being more than 3 kg. That is, the more weight you have, the less you will lose per week. Therefore, a professional is one who can help you set reasonable, secure and long-term goals.
How to lose weight in a healthy way?
To lose weight in a healthy way it is important to do it slowly and avoid the effects of health. This is why the “miracle” diet does not work in the medium term and what goes away quickly returns quickly.
1.Do intense physical activity.
If there is one thing that is useful for weight loss and speed up metabolism, it is high intensity physical activity, also called HIIT (High Intensity Interval Training). To find out if you are working in the HIIT zone, just watch your heartbeat during training: you must be over 80% to understand the benefits of this discipline for your body.
In order for your weight loss to be sustainable over time, it is important that your muscle volume increases according to your fat percentage. Therefore, it is important to do strength training at least twice a week. Of course, keep in mind that muscle weighs more than fat: it is better to focus on your pants than your size.
3. Do not abstain, make habits.
Dieting in itself seems bad. Saying “I’m on a diet” has the same psychological effect as saying “I have to save” or “I don’t go out because I have to study.” So, what you need to look for is dietary habits that are permanent. Yes, you read that right: forever. That doesn’t mean you have to drink yellow on a Sunday or have a beer with your friends on a Friday afternoon. The important thing is that you maintain a healthy diet and calories in your daily routine that you really need.
Why go to a nutritionist?
When we’re stuck with weight loss, it’s normal to get into a state of despair, which doesn’t do any good. Sometimes we don’t know what we’re doing wrong … “If I eat well, I don’t understand why I don’t lose weight.”
Well, on many occasions we are eating extra calories in seemingly harmless meals or we spend so much on the weekends that we can’t burn that much in the rest of the day.
Whatever your case, going to a nutritionist is always a good option. At the end of the day, a professional who is neutral will know what we need, how we can achieve the goals we want and how much time we should spend on it.
Well yes, at Mama Facts we know this is the key to great results. That’s why we’ve developed some PRAMA nutrition bonuses, so you can start working on the body you want. You can buy them directly on the web!
Don’t delay, we now know more than ever that the future is uncertain. We look forward to hearing from you (with our open arms) coming back to get your best version.