Whether you want to fit in a bikini in summer or fight against weight gain after the holidays, losing pounds can be a challenge. With so many options in diets, it is difficult to know which one to choose; However, by adhering to the basic concept of burning more calories than you consume, you will surely lose a few extra kilos. Stick to your diet and exercise program, and take some advice from experts, so you lose weight in the short term.
Reduce 500 calories from your diet each day to get a total of 3, 500 calories and lose 1 or 2 pounds (0. 5 to 1 kg) per week. Focus on consuming lean proteins such as nuts, fish, poultry, beans and eggs. Eat lots of fruits, vegetables and whole grains. Avoid sugary sodas, juices and alcoholic beverages; Drink only water, or add lemon or lime if you want to give it a little flavor.
Eat snacks regularly to avoid hunger. Eat Greek yogurt, nuts, vegetables and fruits; Skip chips and sugary foods. Plan your snacks in advance to avoid junk food consumption.
Do 30 to 60 minutes of moderate aerobic activity almost every day to get a total of 150 to 300 minutes of exercise each week. Walk, jog, bike, hike, swim or dance.
Practice strength training at least twice a week. Strength training burns extra calories because muscles burn more calories than fat, even at rest.
Write down everything you eat. Keep a record of all the calories you consume in a food diary. This will keep your motivation and will make you think twice before grabbing the bag of potatoes.
Exercise with a friend to maintain your motivation. Make regular training appointments with your friends to avoid skipping exercises on days that you feel little desire to do them.
Talk to your doctor before starting a weight loss program.