The beginning of the year is a traditional time for those who want to put their weight loss plan on paper. However, in order to lose weight, some people end up going through often drastic measures, plans and tricks.
The internet is filled with far-fetched hints and tips, but what actually works? THE metropolis spoke to three specialists to find out whether or not some recommendations should be followed and define what exactly helps to lose weight safely and quickly. To watch:
1. Cold bath
Exposure to cold, according to endocrinologist Bruno Babetto, of the Tivolly clinic in Brasilia, requires the body to produce more heat, thus burning more calories.
However, nutritionist Nara Oliveira, from the same clinic, says that cold showers are not enough to lose weight significantly and sustainably. “You need to change your lifestyle as a whole,” she recommends.
Nutritionist Denise Ramos, of Science Play, in Brasilia, agrees that there is calorie expenditure, but it’s not much. That is, taking a cold shower improves your mood, but it doesn’t make much of a difference in weight loss.
2. Supplements
When paired with a balanced diet and workout, Denise says supplements are great for weight loss, as you need to consume fewer calories, but still have the ideal amount of nutrients in your body. Some substances present in the blends can also help with weight loss.
Chromium, for example, is a dietary supplement that controls insulin, aids in weight loss, and provides the body with energy. Nara explains that it causes the body to use more carbohydrates for energy and absorb more protein, promoting a calorie deficit. Babetto completes that the substance helps control hunger and the desire to eat sugar.
3. Eat within a set time
Organization, according to Nara, will always be the key to effective and lasting weight loss. This is why it’s important to distribute your meals throughout the day — Babetto explains that the ideal is not to eat before going to bed, because there’s no time to burn what you eat.
Nutritionist Denise points out that the key to success is not running out of food. “If you combine hunger with a desire to eat, you can risk all meal planning. So, eating at the right time helps in that regard,” she clarifies.
4. Healthy home
Nutritionists agree that it’s better to have foods rich in protein, good fats, carbohydrates, fiber, grains, greens, fruits and vegetables in the pantry, rather than sugar and ultra-processed foods.
Babetto believes that it doesn’t make sense to eat well but to continue to eat the same caloric value as before the diet. The ideal is to eat healthy, but controlling the quantities.
5. Avoid alcohol and desserts
Denise says there’s no need to go drastic and quit alcohol and sugar altogether. “You understand that in the first few months it might be important to be a little more radical. After that, you can add a few holes sparingly so as not to disturb the result,” she recommends.
Nara points out that every gram of alcohol turns into about seven calories.
6. Avoid coffee after noon
Too much coffee, especially after 12 noon, can disturb deep sleep during the night due to excess caffeine. Without restful sleep, the weight loss process is compromised.
7. Trick your mind and eat slowly
The tactic of using a smaller plate to avoid overeating is a valid one, but both nutritionists and endocrinologists stress the importance of eating slowly. The speed of chewing helps connect with the “here and now” and gives the brain time to realize it’s already shut down. So focus on the moment and what you consume.
8. Eat often
There’s no right interval between meals, but splitting portions throughout the day reduces the urge to snack on junk foods. Nutritionist Denise advises that going a long time without eating can create opportunities to eat excessive amounts of food.
It suggests that the patient add volume of low-calorie foods to the diet so as not to feel hungry. “You have to maintain consistency, this is the key word”, she points out.
9. Walk 10 minutes a day
Babetto states that the ideal is 150 minutes of aerobic physical activity per week and that 10 minutes of walking a day is not enough.
However, both nutritionists acknowledge that a daily walk is better than nothing. If you have a sedentary lifestyle, you need to start somewhere. Then move on to weight training.
10. Professional follow-up
Better than searching for plans on the internet, it’s following up with a trained professional to help with the goal that will make all the difference. He will be able to inform the ideal portion to be consumed according to the patient’s goal.
11. There is no miracle food
Nara remember that there is no food A or B that will make you lose weight. Don’t believe that eating sweet potatoes makes you fat, for example. Experts point out that weight loss has no secrets: you need to be in a calorie deficit.
12. Becoming a vegetarian doesn’t solve it
Stopping eating meat does not lead to weight loss and many patients who become vegetarians even gain weight. By abandoning animal protein, the individual ends up consuming more carbohydrates.
However, nutritionist Nara believes it’s a great strategy for people looking to defuse the body, just pay attention to nutritional amounts.
13. Chewing gum
According to Babetto, chewing gum for weight loss is a myth. In fact, usually having sugar in the formula, he explains that the product can cause the opposite effect. Excess gum chewing can also damage your stomach, which can lead to problems like gastritis.
Nara suggests that instead of chewing gum, the patient drinks water. “Many times the signs of dehydration are very similar to hunger. Maintain a water intake of 35ml of water per kg of body weight per day,” he advises.
Receive news from metropolis on your Telegram and stay updated on everything! Just access the channel: https://t.me/metropolesurgente.
#works #lose #weight #fast #metropolis
