If you're at a point in your life when you want to lose weight, you may have already evaluated all sorts of ideas that, for the most part, may seem unappealing or complicated to execute. However, with a couple of adjustments to your routine, you can begin to see results in your weight and appearance.
Below, Dr. Wilson Muñoz shares with you some of the changes and habits you should include in your daily routine to achieve your ideal weight. Keep in mind that it is advisable, at all times, to confirm with a nutrition professional that these steps are the ones that suit your needs and metabolism.
1. Reduce intake of sugars and starches (carbohydrates).
The most important part is to reduce your intake of sugars and starches (carbohydrates). This will help you reduce the feeling of hunger and feel fuller, so you will end up consuming fewer calories.
This has to do with the fact that, instead of burning carbohydrates for energy, your body will start to feed on stored fat.
In addition, when you eliminate sugar from your diet, insulin levels in your body are reduced, which causes the kidneys to also eliminate excess sodium and water from your body and, therefore, there is less abdominal bloating.
2. Eat protein, fats and vegetables
Each of your meals should include a source of protein, a source of fat and low-carbohydrate vegetables. It is recommended that you organize your meals in this way so that your carbohydrate intake stays within the recommended range: 20 to 50 grams per day.
Sources of protein
Although protein is vital, we should not overdo it. Protein-rich diets can also reduce cravings and the desire to snack in the middle of the night. We recommend:
Meat: Beef, chicken, pork, lamb, etc.
Fish and seafood: Salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are the most recommended.
Low carbohydrate vegetables
Don't be afraid to load your plate with low carb vegetables. You can eat copious amounts without having to consume more than 20 to 50 net carbs per day. In fact, a diet based primarily on meat and vegetables contains all the fiber, vitamins and minerals needed to be healthy.
We recommend that you eat broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, chard, lettuce and cucumber.
Sources of fat
Fats are not the enemy, by default, of diets, as long as they are consumed in moderation. Don't be afraid to eat fat. Dr. Wilson Munoz recommends the following sources of fat:
Olive oil
Coconut oil
Avocado oil
Butter
3. Include the magistral formula of fucus, pineapple and artichoke.
Of course, including Dr. Wilson Muñoz's magistral formula of Fucus, Pineapple and Artichoke is a great option, since this is a perfect product to support your intention to lose weight, which will give effectiveness to the diet you are carrying out.
The best part of consuming this product is that it is completely natural and healthy. In addition, it brings a wide range of benefits:
-It expands the stomach, blocking its walls, which helps reduce food cravings.
-It favors the proper functioning of the liver, colon and the entire digestive system, helping to restore intestinal transit and increasing intestinal peristalsis.
-It reduces localized fat.
-It is effective as a muscle relaxant, anti-inflammatory, anti-cellulite and diuretic.
4. Accompany these efforts with a good exercise routine.
As a way to support your dietary efforts, accompanying your efforts with a constant exercise routine is always a good alternative. Not only does it help you lose weight quickly, but it will also allow you to raise your levels of serotonin, endorphin, dopamine and oxytocin, which are called "happiness hormones".
We already know that mental health is as important as physical well-being, so we invite you to also pay attention to everything that has to do with your stability and peace of mind.
Want to know more ways to improve your physical appearance? Dr. Wilson Muñoz has the experience to help you every step of the way.