On average, we Spaniards have gained between 3 and 4 kilos in mandatory confinement due to the coronavirus. However, others have gone out of this statistic and have begun to take better care of themselves, thus managing to lose the extra kilos.
If this is not your case, now you will be looking for diets or tricks to lose weight fast. And it is normal. In fact, 65% of Spaniards go on a diet before summer with the aim of losing between 3 and 4 kilos. To which this year should be added the extra earned in confinement.
If you also want to lose weight, we tell you what you must do before and during the process to achieve your goal.
How to lose weight fast: four things to do before you get down to it
Before getting serious about losing weight, you must follow these guidelines to the letter:
1) Know your body
You have to know the energy requirements you have. Once calculated (there are countless websites and apps with tools for this), you have to calculate the distribution of macronutrients.
2) Mentalize yourself
In order not to fail in the attempt, you have to realize that to lose weight you cannot exceed that 20%. The diet must be balanced and with high nutritional quality. And you should know that it takes time to lose weight.
3) Forget about the scale
One of the fears, whenever you want to start a diet to lose weight, is the confrontation with the scale. Do not obsess, it is better to weigh yourself once every two weeks and ensure that it is always at the same time, with or without the same clothes,and on the same scale since the weight can vary. However, weight is not the best indicator of health since the same weight can show very different bodies: a healthy and defined one compared to an apparently slimmer one but with poor nutrition and a higher percentage of body fat. So the number on the scale is not everything.
4) Set yourself some goals
It is essential to set real goals and fight to achieve them, it is always easier to achieve something if you set goals. For example: losing a kilo per month, exercising 'x' every day, and so on.
How to lose weight effectively: six things to do before you get down to it
Once you are clear about the above points, you must follow the following guidelines, such as preparing food yourself or choosing satisfying foods:
1) Prepare the food yourself
If you prepare the food yourself, you can control the amounts you eat and the way it is prepared, homemade food is always much healthier than that made industrially or in some restaurants.
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2) Choose satisfying foods
Teaming up with satiating foods will help maintain blood glucose levels and thus control urges to empty the fridge! If one makes friends with slow-digesting foods such as whole grains, nuts, fruit with skin, oat bran, egg whites, flax seeds, legumes ... and increases the consumption of healthy fats, it will not only improve the profile of triglycerides in the blood will regulate cholesterol and increase the cardioprotective effect, but it will also accelerate the burning of fats by reducing their accumulation and stimulating satiety.
3) Out with sauces, pastries and sugar
Industrial sauces are full of fat and will make the benefits disappear. Homemade sauces can be made with much less calories than industrial ones.
Sugary soft drinks and industrial pastries must be replaced by sugar-free drinks, infusions, fruit smoothies, natural fruit salads. There are many alternatives, and you should also try to avoid carbonated drinks. And, of course, moderate your alcohol consumption.
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4) Hydrate and snack between meals
Drinking fluids is essential for any diet, even if you do not feel the need to drink, try to drink several glasses of water a day to cleanse the body and hydrate properly. The average amount required for an adult is two liters, but we must listen to the needs of our own body and give it the water it needs.
It is important to always have something healthy to nibble on, fruit, nuts, raw vegetables ... so as not to resort to junk food and "attack the bug".
5) Don't skip any meals
It is a myth that "if you skip a meal you lose weight", the only thing you get is to eat more at the next meal, since you arrive hungrier and it is not good for the diet. You have to try to eat at least four meals a day, it is good to vary the amounts and calories so that the body breaks its routine, levels anxiety and activates the metabolism of fats.
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6) Get up and move when you can
None of the guidelines mentioned above will make sense and will be effective if one does not move, and more so now that we can finally do some exercise in the street. If you want to lose weight you have to keep moving, training helps burn fat, and makes the diet more effective.
Currently, it is still difficult to go to gyms as we did before the pandemic, but there are many ways to move, such as: avoiding elevators and using the stairs, taking a short walk every day, exercising for five minutes or walking a little every half time at home.
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