Being overweight 10 kg is becoming more common and cause for concern. Losing weight is not easy but it is not as difficult as we sometimes think. It is true that you need to diet, exercise and be motivated, but they are not the only ingredients to succeed. That's why I want to give 10 tips for those people who need to lose 10 kilos and want to do it in a healthy and definitive way.
diet to lose weight 10 kg
SLIM 10 KILOS OF WEIGHT: 10 POINTS THAT WILL HELP YOU TO GET IT
AVOID CONSUMING EMPTY CALORIES
Products with empty calories are those that provide energy but not nutrients. That is to say, that although we take them, they do not substitute a necessary food or food for their nutritional content. The clearest example are alcoholic beverages, they provide 7 kcal of each gram of alcohol but not vitamins, minerals, fiber, proteins, etc. Other foods that we could consider within this group are soft drinks, which despite having sugar that nourishes us, are unhealthy drinks, totally dispensable and with a high caloric content.
READ THE LABELS
Knowing what we buy is basic so as not to be fooled by what at first glance appear to be the products. That's why I invite you to start familiarizing yourself with the fine print. The first time you start doing it you may not get many conclusions but you will get many surprises. As you go doing it with different products and comparing them among them you will learn to distinguish quality products from highly processed ones. Try to choose foods with the shortest possible list of ingredients, with no added sugars and no hydrogenated fats.ADELGAZA LOS 10 KILOS IN A REALISTIC PERIOD
Losing 10 kilos in 2 weeks will not be a realistic goal. I advise you to consider the diet as a process of changing habits that allow you to eat in a healthier way. You will see how the weight goal will come as a result of your work to pursue a healthy lifestyle.
MONITOR WITH SWEETENERS
We should not be afraid of sweeteners. Despite being safe substances for consumption have negative effects. On the one hand on our education of the palate and the flavors. If we get used to taking sweet foods then we will not like natural foods and we will always look for the sweet spot. On the other hand, we are investigating the effects that sweeteners have on our gut microbiota and we are seeing that they can adversely affect the tendency to be overweight.
TAKE PROBIOTICS
Probiotics are live microorganisms that help our intestines to function properly and have a healthy intestinal flora. Depending on what type of bacteria we have in our microbiota we will have more tendency to gain weight. Foods that provide probiotics are fermented foods such as yogurt, cheese or sauerkraut. We can also take them directly by buying them at the pharmacy. We must not forget to feed these bacteria! How? Ingesting prebiotics, that is, fiber found in vegetables and whole foods.
COOK WITH LESS OIL
It is true that olive oil is very healthy, tasty and one of the bases of the Mediterranean diet, but ... we spent a lot! In a balanced diet it is recommended to consume about 5 tablespoons of olive oil a day to divide between cooking and dressing. In a diet to lose weight, which therefore contributes less calories, we should reduce to 2 or 3 tablespoons daily. This means cooking softly, with little fat and not let the oil run when we season.BUYING ON THE MARKET
One of the best ways to change your habits is buying different foods than you usually buy. I encourage you to consume non-packaged, natural, fresh, bulk, seasonal and local foods. How can you do it? Buying on the market meat, fish, eggs, fruits, vegetables, nuts and bread. Leave the supermarket for cleaning products and personal hygiene.
CARE FOR THE PRESENTATIONS OF THE DISHES
Cook foods that you like and put them "beautiful". The food must enter by sight and we have to enjoy it. Being on a weight-loss diet does not mean that you always eat the same thing, neither boring, nor insipid, nor simple. Spend some time preparing the food, making dishes that make you happy and placing the food on the plate with a little grace so that they are more pleasant and satisfy you more when you eat them.FOLLOW A MENU
What do we have dinner today? What do we eat tomorrow? Oh I do not know ... we'll improvise something. Look to see what there is for the fridge and if there is nothing then we buy something made or we order sushi or pizza or Chinese ... If these or similar phrases are repeated in your house weekly you need to plan a menu. Having a menu hanging in the fridge, even if it is indicative, helps a lot since it facilitates the daily life of the family manager. It helps you not to have to think every day that you cook and what to buy because you already have the work done. Planning and organization is very important to have an orderly diet and good eating habits. It is not necessary to plan all the meals of the day to a week seen but if the meals and dinners.LOVE YOU AND CAREYou must be your priority. In this way you will get what you want, you must keep in mind and respect yourself. Taking the pleasure of taking care of yourself is essential to follow a healthy lifestyle. This implies not taking the diet as a punishment but as a gift, not prioritizing others and obligations over oneself, not having toxic and self-destructive habits such as smoking, etc. In addition to rest the necessary hours at night and practice physical exercise.
IF YOU SEE THAT YOU DO NOT GET TO LOSE WEIGHT, GO TO A DIETIST - NUTRITIONIST
The health professional with the right training to help you lose 10 kg is without a doubt the graduate or graduate in human nutrition and dietetics. Put yourself in the hands of a qualified professional. Do not do the diet of the neighbor and the magazine. Nor is the photocopy of the doctor or nurse the most appropriate. What you need is a personalized diet prepared by someone who listens to you, understands you and accompanies you throughout the weight loss process.
Being overweight 10 kg is becoming more common and cause for concern. Losing weight is not easy but it is not as difficult as we sometimes think. It is true that you need to diet, exercise and be motivated, but they are not the only ingredients to succeed. That's why I want to give 10 tips for those people who need to lose 10 kilos and want to do it in a healthy and definitive way.
diet to lose weight 10 kg
SLIM 10 KILOS OF WEIGHT: 10 POINTS THAT WILL HELP YOU TO GET IT
AVOID CONSUMING EMPTY CALORIES
Products with empty calories are those that provide energy but not nutrients. That is to say, that although we take them, they do not substitute a necessary food or food for their nutritional content. The clearest example are alcoholic beverages, they provide 7 kcal of each gram of alcohol but not vitamins, minerals, fiber, proteins, etc. Other foods that we could consider within this group are soft drinks, which despite having sugar that nourishes us, are unhealthy drinks, totally dispensable and with a high caloric content.
READ THE LABELS
Knowing what we buy is basic so as not to be fooled by what at first glance appear to be the products. That's why I invite you to start familiarizing yourself with the fine print. The first time you start doing it you may not get many conclusions but you will get many surprises. As you go doing it with different products and comparing them among them you will learn to distinguish quality products from highly processed ones. Try to choose foods with the shortest possible list of ingredients, with no added sugars and no hydrogenated fats.
ADELGAZA LOS 10 KILOS IN A REALISTIC PERIOD
Losing 10 kilos in 2 weeks will not be a realistic goal. I advise you to consider the diet as a process of changing habits that allow you to eat in a healthier way. You will see how the weight goal will come as a result of your work to pursue a healthy lifestyle.
MONITOR WITH SWEETENERS
We should not be afraid of sweeteners. Despite being safe substances for consumption have negative effects. On the one hand on our education of the palate and the flavors. If we get used to taking sweet foods then we will not like natural foods and we will always look for the sweet spot. On the other hand, we are investigating the effects that sweeteners have on our gut microbiota and we are seeing that they can adversely affect the tendency to be overweight.
TAKE PROBIOTICS
Probiotics are live microorganisms that help our intestines to function properly and have a healthy intestinal flora. Depending on what type of bacteria we have in our microbiota we will have more tendency to gain weight. Foods that provide probiotics are fermented foods such as yogurt, cheese or sauerkraut. We can also take them directly by buying them at the pharmacy. We must not forget to feed these bacteria! How? Ingesting prebiotics, that is, fiber found in vegetables and whole foods.
COOK WITH LESS OIL
It is true that olive oil is very healthy, tasty and one of the bases of the Mediterranean diet, but ... we spent a lot! In a balanced diet it is recommended to consume about 5 tablespoons of olive oil a day to divide between cooking and dressing. In a diet to lose weight, which therefore contributes less calories, we should reduce to 2 or 3 tablespoons daily. This means cooking softly, with little fat and not let the oil run when we season.
BUYING ON THE MARKET
One of the best ways to change your habits is buying different foods than you usually buy. I encourage you to consume non-packaged, natural, fresh, bulk, seasonal and local foods. How can you do it? Buying on the market meat, fish, eggs, fruits, vegetables, nuts and bread. Leave the supermarket for cleaning products and personal hygiene.
CARE FOR THE PRESENTATIONS OF THE DISHES
Cook foods that you like and put them "beautiful". The food must enter by sight and we have to enjoy it. Being on a weight-loss diet does not mean that you always eat the same thing, neither boring, nor insipid, nor simple. Spend some time preparing the food, making dishes that make you happy and placing the food on the plate with a little grace so that they are more pleasant and satisfy you more when you eat them.
FOLLOW A MENU
What do we have dinner today? What do we eat tomorrow? Oh I do not know ... we'll improvise something. Look to see what there is for the fridge and if there is nothing then we buy something made or we order sushi or pizza or Chinese ... If these or similar phrases are repeated in your house weekly you need to plan a menu. Having a menu hanging in the fridge, even if it is indicative, helps a lot since it facilitates the daily life of the family manager. It helps you not to have to think every day that you cook and what to buy because you already have the work done. Planning and organization is very important to have an orderly diet and good eating habits. It is not necessary to plan all the meals of the day to a week seen but if the meals and dinners.
LOVE YOU AND CARE
You must be your priority. In this way you will get what you want, you must keep in mind and respect yourself. Taking the pleasure of taking care of yourself is essential to follow a healthy lifestyle. This implies not taking the diet as a punishment but as a gift, not prioritizing others and obligations over oneself, not having toxic and self-destructive habits such as smoking, etc. In addition to rest the necessary hours at night and practice physical exercise.
IF YOU SEE THAT YOU DO NOT GET TO LOSE WEIGHT, GO TO A DIETIST - NUTRITIONIST
The health professional with the right training to help you lose 10 kg is without a doubt the graduate or graduate in human nutrition and dietetics. Put yourself in the hands of a qualified professional. Do not do the diet of the neighbor and the magazine. Nor is the photocopy of the doctor or nurse the most appropriate. What you need is a personalized diet prepared by someone who listens to you, understands you and accompanies you throughout the weight loss process.
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