Losing fat is a very common goal, but doing it in a healthy way is essential to maintain good general health.
This process must be gradual and sustainable, avoiding extreme diets that can be harmful. Healthy weight loss not only helps reduce the risk of cardiovascular disease, but also improves energy and overall well-being.
Here we offer you some practical and accessible tips to achieve this.
- Balanced diet
Avoid processed foods and trans fats
Processed foods (those that have many ingredients, come in plastics or packages and did not exist 100 years ago), are usually loaded with added sugars and trans fats, which are clearly harmful to your arteries. Opt for fresh and natural foods such as fruits, vegetables, proteins (meat, fish, eggs), healthy fats (avocado, nuts, olive oil, oily fish) and if you introduce quality cereals (whole grain or slow fermentation).
- regular exercise
aerobic exercise
Aerobic exercise, such as walking, running, swimming or cycling, helps increase cardiovascular endurance and improve your health. Aim for at least 150 minutes of moderate activity per week.
In addition, it is essential to stay active throughout the day with our usual sedentary life. Try to take 8-10000 steps a day (get off one metro/bus stop early, climb stairs, walk while talking on the phone, get up and take a few steps every 50 minutes of work...).
Strength training
Strength training is crucial for fat loss as it increases muscle mass. Muscles burn more calories at rest, which speeds up your metabolism. In addition, it is the most metabolically efficient tissue to regulate your blood glucose, cholesterol and insulin resistance.
Exercises like weight lifting, push-ups, and squats are great options. Additionally, strength training improves bone density and reduces the risk of osteoporosis.
Adequate Rest
Adequate rest is essential for fat loss. Lack of sleep can alter hunger hormones, increasing appetite and cravings. Aim for 7-9 hours of sleep per night to maintain hormonal balance and a healthy metabolism.
Stress management
Chronic stress can lead to weight gain by raising levels of cortisol, a hormone that can increase abdominal fat storage. Practices like yoga, meditation, deep breathing, and recreational activities can help you reduce stress and improve your overall health.
Hydration
Drinking enough water is essential for metabolism and fat burning. Make sure you drink at least 8 glasses of water a day and more if you exercise regularly.
Frequently asked questions that patients ask us
- Is it necessary to diet and exercise to lose fat?
Yes, a combination of a balanced diet and regular exercise is the most effective and healthiest way to lose fat.
- How long will it take to see results?
Results may vary, but generally, with a proper diet and exercise plan, you can start to notice changes within a few weeks.
- Can I lose fat without losing muscle?
If possible. It's important to combine aerobic exercise with strength training and make sure you're getting enough protein.
- Are low carbohydrate diets effective?
Low-carb diets can be effective for some people, but it is important to make sure the diet is balanced and sustainable in the long term.
- Are fat loss supplements safe?
Some supplements can be helpful, but it is always best to consult with a doctor before starting any supplement, as not all are safe or effective.
I hope these tips help you on your path to healthy and sustainable fat loss. Remember that it is always important to consult with a health professional before making significant changes to your diet or exercise routine.
And most importantly, the time does not matter, it is necessary to enjoy the process and make it sustainable, otherwise you will not maintain it in the long term.
By Dr. Irene Narváez. Cardiovascular Risk Clinic. La Luz University Hospital Quirónsalud.