Control your Weight: Tips to reach your ideal weight

Control your Weight: Tips to reach your ideal weight

A 70% of the population between the age of 30 and 50 is overweight. This is one of the main causes of death every year and it can cause many diseases such as hypertension, type 2 diabetes, sleep apnea, strokes and cardiovascular problems. That is why controlling our weight is so important.

Having a healthy weight is vital for our well being.

Apart from having many benefits for our body, this also improves our self-esteem and confidence. However, it is not always easy to reach our ideal weight or to keep it afterwards. We need to take into account that, in many cases, diets can have a bounce effect. It occurs due to the fact that we stop eating certain products for a specific period of time. Moreover, developing good habits such as doing exercise daily are hard to maintain and we may end up forgetting about them.

A simple change in what we eat and a good diet can stop this tendency and get rid of unnecessary extra weight.

Forget about counting calories, following extreme or restrictive diets such as Dukan. Stop being afraid of fats and of the yo-yo effect. Keep reading if you want to find out the true secret to be thin.

The secret of weight loss diets

“No matter what I do, I do not lose weight”. This complaint is becoming more and more frequent. But it is no surprise, since more than a 40% of the population is overweight. Things get worse between the ages of 30 and 50, since overweight affects to 70% of the cases.

Why do we gain weight?

Why is it so difficult to stay thin for so many people? Nutritionists state that an unbalanced diet is one of the causes of obesity.

For many years, it was though that overweight was simply due to eating too much. Due to this, people believed that eating less would help them lose weight, which is why this type of diets became so trendy.

Eat healthily to lose weight

The key of a good diet is what you eat

The best thing we can do is following healthy diets. Therefore, we have to avoid those diets that forbid eating some food group (like the Dukan diet). We suggest combining a balanced intake of foods containing carbs, fats and protein as well as vitamins and minerals.

Eating a lot of fats and carbs is not healthy because we can lack other essential nutrients. Consequently, the metabolism will go slower and it will be more difficult to get rid of those extra pounds.

Tips to reach your ideal weight

The secret for a healthy metabolism consists of transforming calories into energy so that the body will not store them as fat. Therefore, the only way of losing weight healthily and constantly lies in stimulating the slow metabolism. We have designed the following thermogenic diet for this purpose.

1. The basic tip for all diets

The basis for the thermogenic diet is “eating protein in all the meals”. However, this does not mean that you just have to eat protein (like in the Dukan diet). Rather, you should take between 15 and 30 grams of quality protein in each one of your meals, either a main meal or snack. Obviously, the protein will have to be fat free and with all the essential amino acids.

This is extremely important because protein has a thermogenic effect that is much stronger than fats or carbs. In fact, more than a 25% of the calories we eat come from protein. These are burnt immediately and they are not stored as fat.

Another reason: protein provides amino acids that both hormones and enzymes need. Moreover, they naturally calm the feeling of hunger and stimulate fat loss. If you follow this premise you will see how you start eating less after a few weeks. The result will be a healthy and balanced diet.

All these factors mean that protein is the most important element if your objective is losing weight.

How can we eat more protein daily?

If you want to increase the protein content from your diet, you will need to eat some of the most protein-rich products: low fat dairy products, eggs, chicken, turkey, fish, molluscs, ham, lean red meat, cottage cheese, soy cheese, lentils, beans and other legumes.

Most nutritionists also advise taking a high quality protein shake once or twice a day. This is due to that fact that most of the protein sources we have mentioned also supply a lot of fat.

Protein shakes are very easy to make and take, they are delicious while barely having any fat. In addition, they do not have added sugars and they can even replace meals or a snack. Protein drinks are specially useful if you do not have time to cook and you want to follow a thermogenic diet.

2. Sugar, the arch enemy of all diets

Every time you eat sugar or sugary drinks, your body becomes a fat-making machine. This is due to the fact that sugar stimulates the release of the hormones responsible for the production of body fat.

On top of that, sugar steals very important nutritious substances, such as vitamins and minerals. Another inconvenient is that sugar only provides empty calories, it has no nutritional value whatsoever. An excessive sugar intake can trigger tiredness, depression and apathy in the long term.

In fact, sugar and sugary drinks are one of the main reasons why we currently live in the era of overweight. All healthy diets should avoid sugar and sugary drinks.

Unfortunately, sugar is present in many products. That is why we suggest checking the ingredient list and avoid eating those that have sugar.

Avoid eating sugar

Add vegetable carbohydrates to your diet

Unlike sugar, fruit, vegetables and whole grains are a much more valuable source of energy. They have a low glycemic index, they keep the blood sugar levels stable and provide long lasting energy. Moreover, apart from their valuable vitamin and mineral supply, they contribute to improving our health and prolonging our lives.

Eat fruit and vegetables as much as you can since, apart from providing high quality protein, they are the base for a healthy lifestyle.

3. Add healthy fats to your diet

In general, it is believed that fats on their own are not healthy. But, on the contrary, including healthy fats in your diet can help you lose weight.

Think about the Mediterranean diet, typical from Spain, Italy and Greece. They use olive oil a lot, which provides a high percentage of monounsaturated fatty acids and vitamin E. These elements protect the heart and keep the arteries on point, which is obviously beneficial for our health.

What we do need to avoid or reduce as much as we can are animal products with fat. Some of them are sausages, cheese, roasted meat, sauces, lard, butter, creamy sauces and even fatty desserts.

Remember this simple rule: Animal fat becomes body fat. The exception to this rule are omega 3 which are healthy. They are mainly present in fatty fish like salmon and sardines. But be careful: Even vegetable oils become fat once they are heated on a pan.

If you want to lose weight, follow a diet that does not include fried products.

4. Eat nutrients to stimulate your metabolism and lose weight

Without vital nutrients such as vitamins and minerals, our body cannot burn calories. This is due to the fact that these substances are involved in each stage of the energy metabolism and fat burning processes.

Ultimately, a lack of nutrients is one of the reasons why the metabolism slows down and accumulates body fat.

Vitamins and minerals from food will not be enough to stimulate a chronically slow metabolism. If you want to lose weight again, you will have to take a good multivitamin complex.

Weight loss diets

5. If you want to lose weight, get moving!

Everyone knows this: exercising regularly is key if you want to lose weight. Walking, running, swimming, cycling or going to the gym. The more you move, the more calories you will burn, your body will store less fat and you will manage to lose weight.

Physical exercise also plays an important role in the thermogenesis. Combining exercise with a thermogenic formula like Evoburn will stimulate your metabolism and help you lose weight

Make sure to choose a sport that you like so that you will enjoy it every day.

How much exercise do you need?

The experts advise doing between 20 to 30 minutes of aerobic exercise (such as running, cycling, swimming, etc.) at least three times a week.

Moreover, doing weightlifting twice a day will also strengthen the muscles and keep the tissues strong and flexible. You will have to plan your training routine in the same way that you brush your teeth every day. Do not let anything distract you from achieving your objective, take some time for yourself.

6. Drink plenty of water

You have to drink from 2 to 3 liters of mineral water every day. Water helps us get rid of toxins and supports the fat burning processes of our body. Moreover, it also improves the digestion while suppressing the appetite.

Always keep a bottle of water close to you and drink frequently, do not wait to be thirsty.

Remember: Water is the most important element for our body and it does not have any calories.

7. Transform your body into a fat burning machine

In any case, there are many products that can help you achieve a healthy weight. Obviously, there are no miracles here, you will have to do exercise and follow a balanced diet. Fat and carb blockers prevent these substances from being stored and becoming adipose tissue, since they directly transform it into energy. Moreover, there are products such as natural diuretics that will help you deal with liquid retention. Stimulant free fat burners also stimulate weight loss processes without affecting your sleep patterns.

There are other products that produce a thermogenic effects: Citrus aurantium (a bitter orange extract), green tea extract, ginger extract and guarana extract.

Appetite suppressants provide a feeling of satiety that prevent binge eating which produce this feeling of anxiety and guilt. CLA, carnitine and fat burners are great choices too since they increase the body temperature.

These substances stimulate the metabolism so that it burns fat naturally, increasing the energy.

All these products, combined with physical exercise, will help you achieve your objective successfully.

Thermogenic fat burners can help your body to become an absolute fat burning machine.

Those who lose weight with this program are capable of easily keeping their ideal weight and not gain fat again.

Physical exercise for weight loss

8. Pay attention to your eating habits

When you eat highly caloric food at night, your body will store it more easily, since you will not burn this fat while you sleep.

A low calorie dinner rich in protein will improve the growth hormone release while we sleep, making it easier to lose weight.

9. Treat yourself with your favorite dish once a week

Try to follow the thermogenic diet guidelines for six days, but enjoy your favorite meal once a week. This is a very important rule, since restrictive diets do not create adherence, and you may give up.

How much weight can you lose with the thermogenic diet?

Each person has a different metabolism and will react differently. That is why we can not ensure a specific amount of kilos. Thus, do not trust those who promise losing a certain amount of weight in a certain period of time.

This is the only thing that we can tell you: If you are rigorous and follow the 9 tips that we have described, you will lose weight more quickly. Therefore, losing weight is up to you!

Make up your mind and change your life, set your metabolism into motion to stay in shape and healthy.

Note: We suggest consulting your doctor before starting any fitness diet or exercise routine, specially if you have some health problem.

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About Carlos Sánchez
Carlos Sánchez
Carlos Sáchez is passionate about nutrition and sports. With a Degree in Human Nutrition and Dietetics, he always tries to give a practical use to different theories.
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