Nutrition Essentials (The Key to Success)
Focus on these simple steps to achieve a Calorie Deficit (burning more calories than you consume):
• Protein in Every Meal: Make sure every meal (breakfast, lunch, dinner) includes a source of protein (eggs, chicken, fish, tuna, legumes, natural yogurt). Protein keeps you full for longer and helps build muscle.
• Replace Sugar with Water: Substitute all sugary drinks (juices, sodas) with water. Drinking plenty of water between meals helps boost metabolism and reduces feelings of hunger.
• Load Up on Vegetables: Fill half your plate with vegetables at lunch and dinner. Vegetables are rich in fiber and low in calories, making them essential for digestion and satiety.
• Reduce Refined Carbs: Minimize your consumption of white bread, pastries, white rice, and sweets. If you eat carbohydrates, choose whole-grain sources like oats or brown bread in small portions.
• Healthy Fats Only: Consume fats in moderation and opt for the healthy ones (olive oil, avocado, nuts, chia seeds).
2. Movement and Physical Activity
The goal is to integrate movement into your daily routine:
• Walk First: Start with 30 minutes of walking daily. You don't need a gym or equipment, just athletic shoes. Try to walk at a pace that makes you feel slightly exerted.
• Fight Sedentary Habits: Don't let sitting take over. Try to stand up and walk around for a few minutes every hour of work or study.
• Strength is Key: Do simple muscle-strengthening exercises 2-3 times a week. You can use your own body weight (Squats, Planks, Push-ups) at home. Muscle helps burn calories even when you're resting.
3. Factors for Success and Consistency
• Sleep is a Fat Burner: Prioritize sleeping for 7-8 hours every night. Lack of sleep increases the hunger hormone and causes you to eat more the next day.
• Be Patient: Healthy weight loss is gradual and sustainable (between 0.5 to 1 kilogram per week). Do not compare yourself to others.
• Don't Restrict 100%: A "free meal" (cheat meal) is allowed once a week. This helps maintain motivation and prevents feelings of deprivation.