How to lose weight and replace body fat with muscle mass?
Fitness girl

Weight loss and elimination of fat

The weight loss industry is full of myths and legends. However, over the years, doctors and scientists have discovered a number of effective strategies. Here are some weight-loss tips that are evidence-based.

Drink water, especially before eating

It is claimed that drinking water can help to lose weight and this is completely true. Drinking water boosts your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn a few more calories. One study claims that drinking half a liter of water about half an hour before a meal helps to eat fewer calories and lose 44% more weight than those who do not.

Reduce your consumption of added sugar

Refined white sugar is detrimental

Sugar added is one of the worst ingredients in today’s diet. Studies show that consumption of sugar (and fructose corn syrup) greatly increases the risk of obesity, as well as the formation of diabetes , type 2 and heart disease.

If you want to lose weight, do not consume added sugar. Remember to read the labels of the food you buy, because even so-called “ healthy foods ” are likely to have a lot of sugar or toxins . The latter, with their accumulation in various organs and tissues of your body, also lead to obesity .

Use smaller plates

It has been proven that using smaller plates immediately reduces the amount of food you eat, hence the intake of fewer calories without feeling malnourished.

Keep healthy food around in case you get hungry

Always have healthy food close at hand – this can help you not be tempted to eat unhealthy food if you are hungry soon. One of the lightly portable and easy-to-prepare snacks includes whole fruits, nuts, mini carrots and yogurt.

Do aerobic exercise

Aerobic exercise is a great way to burn calories and improve your physical and mental health. They are particularly suitable for melting fat in the abdomen – an unhealthy fat that tends to accumulate around the organs and cause metabolic diseases.

Lift weights

Weight Lifting

One of the worst side effects of diets is that it causes you to lose muscle mass and slow down your metabolism , often called fasting. The best way to prevent this is to do some weight lifting exercises. It is important to melt fat, but also to build muscle.

Chew more

It may take some time for your brain to register that you have eaten enough. Some studies show that chewing slower or generally chewing more will help you eat fewer calories, which will increase the production of hormones associated with weight loss.

Good sleep

Healthy long-term sleep

Sleep is highly underestimated by most people, but it is as important to the weight loss process as it is to eat healthy and exercise. Studies show that poor sleep is one of the strongest risk factors for obesity. In children this percentage is 89% and in adults it is 55%.

Do not start dieting

One of the biggest problems with diets is that they rarely work long-term. Their effect is short because people who are on a diet return to their bad eating habits and may even overeat with something that is not good for them to celebrate the end of the diet. Studies show that diets are a constant predictor of future overweight.

Instead of continuing to diet, strive to eat healthier at all times, be positive, which will affect the level of happiness in your life. So, eating something sweet or greasy to make you feel better will not have the same power over you. Focus on nourishing your body instead of depriving it. Then weight loss will follow naturally.

Eat Whole Unprocessed Foods (Real, Live Food)

If you want to be leaner, healthier, then one of the best things you can do for yourself is to eat whole foods.

These foods are naturally saturated and it is very difficult to gain weight if most of your diet is based on them.

Here are 5 of the most beneficial foods for weight loss on earth:

1- Dark leafy vegetables

Kale, spinach, cabbage, Swiss chard and others have several properties that make them ideal for a weight loss diet , such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy vegetables is a great way to increase your volume without increasing your calories. Numerous studies show that eating and low-energy diets generally make people eat fewer calories.

Leafy vegetables are also incredibly nutritious and very rich in vitamins, antioxidants and minerals, including calcium . Some studies have shown that it helps to burn fat.

2 – Boiled potatoes

Boiled potatoes have several properties that make them perfect food for weight loss and optimal health. They contain an incredibly diverse range of nutrients – less than just about everything you need. There are people who only live on potatoes for long periods of time.

Potatoes are especially high in potassium, a nutrient that most people do not get enough from their normal diet and that plays an important role in blood pressure control. Sweet potatoes, turnips and other root vegetables are also excellent for maintaining the vitality of your body.

3 – Legumes

Leguminous plants

Some legumes can be very useful for weight loss. These include lentils, black beans, beans and more. These foods are high in protein and fiber , which are the two nutrients that have been shown to lead to satiety.

Most people have a problem with legumes, so it is important to prepare them properly. How? Wash them with baking soda, rubbing them. Rinse them well. Soak them in water for one night. Boil them over low heat , with a little water, only covered, topping up as needed.

4 –Avocado

Avocado is a unique fruit. While most fruits are high in carbohydrates, avocados are mostly healthy fats, also containing fiber and potassium . It is especially rich in monounsaturated oleic acid. This is the same type of fat found in olive oil.

What’s more, avocados are a perfect complement to vegetable salads. Because of its fat content, it can increase the absorption of carotenoid antioxidants from vegetables as well as vitamin D.

5 –Fruit

Fruits for weight loss and detox

Most medical experts agree that the fruits are healthy. Numerous population surveys show that the people who eat the most fruits (and vegetables) are healthier than the people who don’t.

Although they contain natural sugar, they have a low energy density. Plus, their fiber content helps prevent the fasting of sugar in your blood. The only people who should avoid or minimize their fruit consumption are those who are on a ketogenic diet or are intolerant of them.

It’s easy to find healthy foods to include in your weight loss diet. These are mainly complete foods such as fish, lean meats, vegetables, fruits of any kind, nuts, seeds and legumes.

Some processed foods such as yogurt, extra virgin olive oil and oatmeal are also great choices for you. Along with moderate, regular exercise, good rest – understand good sleep, eating these nutritious foods will take you on the path to success and a healthier and happier life!

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