It's in your mind it starts!
As summer approaches, you often want to get rid of a few extra pounds before you can find your swimsuit and bikini. With a few simple steps, you can easily shed a few extra pounds before summer arrives, but you'll need to tighten up your diet a bit if you want to succeed. Exercise alone is rarely enough.
Lifestyle blogger
Most people often want to get rid of a few extra pounds before they can find your swimsuit and bikini.
With a few simple steps, you can easily shed a few extra pounds before summer arrives, but you'll need to tighten up your diet a bit if you want to succeed. Exercise alone is rarely enough.
To lose weight, you need to use up more energy than you take in. This is best done by both increasing your activity level, eating a little less than you usually do and a little less than you need, so that your body draws energy from its fat stores, as well as keeping your protein intake high and doing strength training to preserve fat-free mass.
You can keep this in mind. To lose 1 kg per week, you need to reduce your calorie intake by 1000 calories a day, and most people can't do that with exercise alone. But aiming for a kilo per week is in most cases too much, so keep that in mind. It's important to find a balance between losing weight and feeling good.
If you want to burn 1000 kcal through exercise, an adult man of 180 cm and 90 kilos must run for about 70 minutes every day. A woman of 168 cm and 70 kilos must run for over 90 minutes, that is, an hour and a half, every day.
So training to lose weight will require a very big effort that most of us do not have the time/opportunity for, so a change in diet is necessary if you are to succeed.
For dinner, there are many options, choose lean products, remove rice, pasta and potatoes and replace them with root vegetables and salad.
It puts a huge amount of stress 
on many people to think "I will never eat that food again" or "I will not eat any of this until I am thin enough" with the result that one becomes obsessed with what one pretends does not exist and what one pretends not to want. You may experience this as both unnecessarily stressful, difficult and unnecessarily limiting.
But some things to consider when you want to reduce your calorie intake are:
Yes, you also need to exercise, and you need to sweat. Diet alone is not enough, although it is very important. Do cardio. When you exercise so that you sweat, you burn a lot of calories.
If you are new to exercise, start moderately with two to three small sessions a week. Running is a good cardio exercise. Run for half an hour to start with, and gradually increase the time as you get better.
If you are a little more experienced with exercise and exercise regularly, then increase the pace, add some sprints, stair and hill training so that you get your heart rate up and feel like you are sweating a lot.
Otherwise, be consistent in your daily life, use the stairs instead of the elevator at work. If you have a short distance to the store, walk instead of driving, or take your bike to the store when you need to do some shopping.
But remember, find the type of exercise that suits you. If you look forward to a workout, the motivation to exercise will be easier. For me, it is cycling. It gives me both physical and mental health. So find yours, try different things
Thinking about the effort that needs to be made is important when you are going to lose weight and start exercising, realize and accept that it requires an effort on your part, you have to want it, find what motivates you, the thought of how wonderful
it would be to get rid of the extra kilos you have gained during the winter, that your health will improve and that you will feel more healthy.
What is the goal of losing weight.
What summer clothes will fit, how will I look in a swimsuit or bikini, that you will feel better, you will be more satisfied with yourself... you need to create some strong mental images of what you want, if you want to succeed, and use that as motivation.
Remember, it starts in your head, in your mind, or it stops there. It's all about your mindset.
Which days you will train. What you will eat. Have a reward for completing your plan, a little extra well on the weekend?
Think about what makes you crack.
Make a list of bad excuses. Tell others about your goals, then the fall height will be greater if you crack.
And remember to brag about yourself when you succeed, be proud and show it.
Drink/eat light products and stay slim? Not always the case when it comes to dairy products. A recent study published in the American Journal of Nutrition found that more than 18,000 people who consumed more whole milk and full-fat dairy products had a lower risk of being overweight.
How could this be? Some essential fatty acids are removed when dairy products are made “light” – the very component that can help you feel fuller faster and stay fuller longer. Several studies have found that when people reduce the amount of fat in their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on overall health. The body needs fat to burn fat.
In addition to healthy fats, nuts also contain an impressive amount of protein and fiber. Peanut butter has about 8 grams of protein per 2 tablespoons, along with 2 grams of fiber.
A study from Harvard Health School of Public Health found that regular nut consumption among a group of over 51,000 people was associated with a lower risk of weight gain and obesity. A similar study in the Journal of Nutrition found that weight changed very little among people who consumed a normal nut-enhanced diet. In other words: Nuts and nut butters can be a healthy addition to your diet, even when you're trying to lose weight.
Try nuts as snacks and between meals. A 200-calorie cashew or peanut butter snack is far more satisfying and filling than 200 calories of crackers, cookies, or the like.
Remember that whole-grain breads and foods made with whole-grain flour products also give you a feeling of fullness for longer than light flour products.
Rich in high-quality protein, healthy fats, and essential vitamins and minerals, eggs are a low-calorie food choice for snacks and meals. With only 70 calories per egg, there's no reason not to enjoy whole eggs, yolk included. Yes, egg yolks are a source of cholesterol, but recent studies now show that dietary cholesterol has less of an effect on blood cholesterol than we once thought. The evidence suggests that eating whole eggs in moderation is safe, and some studies show that they can aid in weight loss when eaten in place of refined carbohydrates.
Bonus: Eggs are inexpensive and cook quickly - a perfect solution for busy, time-consuming mornings; serve them with whole-wheat bread for a complete, well-balanced, weight-conscious meal.
What most people don't realize is that per gram, dark poultry turkey, duck and wild birds (from the wings and thighs) only has about 5 extra calories and 1 g more fat than white breast meat from chicken. The skin is where most of the fat is located - skip it on any part of the bird for a far more calorie-conscious choice. Dark poultry meat is more tender, juicy and rich in flavor than white meat.
It not only requires less butter and oil to prepare, but also less sauce or creamy seasoning to make it more palatable than breast meat. It's a good source of lean protein that can make you feel fuller at mealtime, and you're less likely to crave something sweet later.
When it comes to weight loss, limiting liquid calories can be key to success. Alcohol contains 7 calories per gram. But giving up our occasional alcoholic beverage isn't for everyone.
Red wine may be more beneficial than white, according to a study from Washington State University, which found the polyphenols in red wine (including resveratrol) may even help prevent obesity by boosting metabolism. The most potent boost of polyphenols comes from grapes, but wine certainly retains some of the benefits.
All in all: Alcoholic beverages don't necessarily help with weight loss, but they do help us relax. In moderation, alcohol is also good for the heart. Drink sensibly (not on an empty stomach), limit your intake, and opt for a 120-calorie glass of wine over sugar-laden drinks and carb-dense beer for better weight loss success.
Your daily cup of coffee can do more than just help you roll out of bed each morning. It stimulates the brain and nervous system, and contains antioxidants that can help improve glucose metabolism, which not only helps suppress appetite but also reduces the risk of type 2 diabetes. Caffeinated coffee can also stimulate thermogenesis, the body’s ability to burn more fat, improving performance in endurance exercises like running and cycling.
A word of advice: Not all coffee is created equal, most of the benefits associated with coffee are limited to black coffee, not the cream- and sugar-laden coffee drinks from convenience stores, gas stations, and coffee shops. Limit your fancy (and overpriced) lattes and cappuccinos to an infrequent treat, when you need to reward yourself.
Just one or two bites of rich, satisfying chocolate can not only reduce stress levels, but also help curb cravings for other sugar-laden treats. High stress levels can lead to spikes in the hormone cortisol, which increases appetite and emotional eating.
The benefits of chocolate are specific to its concentration of cocoa flavonoids, which have been shown in studies to have several health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar, and blood pressure. The higher the percentage of cocoa, the greater the benefits.
Buying tip: Skip the cheap chocolates, which are high in added fat and sugar, which can negate some of the health benefits of cocoa. Look for chocolates with at least 70% cocoa or higher, with a short, simple ingredient list... and enjoy just a bite or two.
