Losing weight is one of the most common goals among Brazilians, but it’s not always simple to know where to start. Restrictive diets, exhausting training and quick results promised on the internet may seem like tempting solutions, but they often put health at risk and end up leading to the dreaded “accordion effect”.
According to experts, healthy weight loss is one that happens gradually, with sustainable changes in diet and physical activity routine.
According to nutritionist Alice Paiva, specialized in weight loss and nutritional re-education, the first step is to understand that losing weight does not just mean reducing numbers on the scale, but improving quality of life.
“Before any eating plan, it is important to observe patterns: meal times, feelings of hunger, satiety and emotional relationship with food. From then on, the focus should be on reorganizing the eating routine, prioritizing fresh foods, fruits, vegetables, lean proteins and good fats and reducing ultra-processed foods”, he explains.
Below, see six practical tips listed by experts for those who want to start losing weight healthily:
1. Don’t restrict too much
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According to Alice, completely banning certain foods can generate anxiety and compulsion, so instead of cutting back, the ideal is to learn to balance. Eating carbohydrates or sweets from time to time will not hinder the weight loss process if the rest of your diet is balanced.
“It is not necessary to cut food groups, but rather adjust the quality, quantity and timing of consumption. Carbohydrates, for example, are the body’s main source of energy and are essential for keeping the metabolism active and preserving lean mass. The key is to choose sources with a low glycemic index such as sweet potatoes, oats, fruits and brown rice. Sweets can also be included, as long as they are planned, for example, as part of a balanced meal and not in moments of extreme hunger or guilt”, explains the nutritionist.
2. Consume protein and fiber
Proteins play an important role in building and maintaining lean mass, which is the most metabolically active tissue in the body. The more muscle mass, the greater the daily energy expenditure. Furthermore, they increase satiety and reduce the desire for foods high in sugar and fat.
“Fibre, found in fruits, vegetables, whole grains and seeds, slows down digestion and helps with glycemic control, avoiding hunger spikes. They also feed the beneficial bacteria in the intestine, which directly influence metabolism, immunity and even mood”, explains the nutritionist.
3. Stay active
Regular physical exercise is essential in the weight loss process and to maintain a healthy lifestyle. But no running around or spending hours at the gym, physical educator Rogério Sthanke explains that the ideal is to start slowly.
“In the beginning, the body needs to adapt and you don’t want to speed up the process. The best options are mobility exercises such as light walking and basic strength movements with your own weight. The secret is to teach the body to move well before it wants to move a lot”, he says.
4. Combine strength and aerobic training
Taking a light walk is a great start, but your body gets used to it quickly. Therefore, to lose weight it is important to progress in physical activity, gradually increasing the stimuli and it is also important to include strength training.
“Strength training is essential because it speeds up metabolism. The more muscle you have, the more energy the body uses even when standing still. Furthermore, weight training improves posture, defines the body and gives firmness. It’s not just about lifting weights, it’s about building a more active and balanced body”, adds Sthanke.
5. Take care of sleep and stress
Sleeping poorly and living under constant stress can hinder weight loss. This is because sleep regulates hormones linked to hunger and satiety, and stress increases cortisol, making it difficult to burn fat.
Therefore, taking care of sleep and stress also has a direct influence on the weight loss process.
6. Set real goals and be patient
Healthy weight loss is the result of a set of sustainable habits such as a balanced diet, regular physical activity, adequate sleep and stress control. And sustainable results take time, so be patient with the process.
“Motivation comes from purpose and not from the mirror. You need to remember why you started. Physical results take time, but internal changes happen from the first workout. Training is about taking care of yourself and when you understand that, you no longer need motivation”, says Sthanke.
