Em nossa busca constante por bem-estar e saúde, a perda de peso surge como um objetivo comum, mas alcançá-lo requer mais do que simplesmente decidir comer menos. Neste texto, exploraremos as etapas fundamentais para perder peso de maneira eficaz e sustentável. Desde a construção de melhores hábitos até a importância o monitoramento, cada seção oferece insights valiosos que ajudarão você a entender melhor como transformar sua jornada de perda de peso em uma experiência bem-sucedida e gratificante. O texto foi feito para o Nível B2 em diante.
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Build Better Habits
Improving your habits is the foundation of effective weight loss and ensures long-term success. Quality sleep, hydration, exercise, and healthy eating are crucial. Aim for 7-9 hours of quality sleep per night to regulate hormones that control hunger and stress. Drink at least 8 glasses of water daily, as proper hydration aids metabolism and reduces hunger. Incorporate both cardio and strength training exercises, aiming for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Avoid high-sugar, high-fat, and overly processed foods, and opt for whole foods like fruits, vegetables, lean proteins, and whole grains. Additionally, steer clear of tobacco, marijuana, and alcohol, as these substances can interfere with your metabolism and overall health. Building these habits lays a solid foundation for a healthier lifestyle, making it easier to lose weight and maintain your progress.
Learn how to count macros and calories, if you don't:
Build Muscle
Building muscle is crucial for effective weight loss and preventing weight regain. Muscle tissue burns more calories at rest compared to fat tissue, making it an essential factor in boosting your metabolism. Strength training helps regulate hormones that influence weight loss and muscle growth, contributing to better overall health. Additionally, gaining muscle can improve your mood and energy levels, making you feel better and more motivated. Losing weight without maintaining muscle can lead to injury, as strong muscles support joints and overall body function. By prioritizing muscle building, you create a more viable and sustainable path to weight loss, ensuring that you maintain your progress and avoid the pitfalls of rapid weight loss.
One kilogram of muscle tissue 13 calories per day. What translates into 4745 calories a year.
It is possible to build 5 kilos of muscle tissue in the first year of training, translating into a caloric necessity of 23 725 calories a year, or 3 kilos of fat burned every year just because you spend one year building muscle.
Strategize
A well-thought-out strategy is essential for successful weight loss. Begin by understanding your body's needs for macronutrients, including carbohydrates, fats, and proteins. Learn to count calories and ensure you're in a caloric deficit to lose weight. Create a short-term plan to lose up to 1kg per week, as rapid weight loss can be effective but should be closely monitored. Avoid constant dieting, which can overwhelm your body by reducing testosterone and increasing cortisol levels, leading to muscle loss. Instead, aim to lose 10% of your body weight in a short period, then maintain that weight before starting another cycle. This approach helps prevent the negative effects of prolonged dieting and supports sustainable weight loss.
It is crucial to consume an adequate amount of protein, ranging from 0.5g to 2g per kg of body weight. For a 70 kg individual, this translates to 35g to 140g of protein daily. I recommend aiming for the upper limit, as calories help to curb hunger.
For every 7700 calories in deficit, you lose approximately 1 kg of mass (this is a rough approximation). Not necessarily fat. You could also lose muscle.
Below a list of foods that are high in protein and super low in fat are:
Egg white
Cottage Cheese
Chicken Breast
Turkey Breast
Whey Protein
Tuna
Shrimp
Cod
Tilapia
Non-fat Greek Yogurt
Some sources of carbos:
Whole grain bread
Sweet potatoes
Fruits (e.g., bananas, apples, berries)
Vegetables (e.g., broccoli, carrots, spinach)
Edamame
Whole grain cereals (e.g., oatmeal)
Rice cakes
Corn
Potatoes
Peas
Execution and Monitor
Proper execution and monitoring are vital for staying on track with your weight loss journey. Prepare your own meals or find a reliable meal service to ensure control over food quality and portions. Stay motivated by sharing your journey on social media and seeking support from friends and family. Use a body scale and food scale to monitor your progress, weighing everything you eat to ensure precision. Download the MyFitnessPal app to log your food intake and track your progress with measurements and photos. Dieting is about precision, and there is a thin line between a caloric deficit and a caloric surplus. By meticulously tracking your intake and progress, you can make necessary adjustments and stay on course.
Conclusion
Consistency and adaptability are key to long-term weight loss success. Regularly assess your progress and be ready to tweak your diet and exercise routines based on your body's responses. Focus on sustainable habits rather than quick fixes, aiming for a balanced lifestyle that supports your weight loss goals and overall well-being. Remember, the journey to weight loss is not just about reaching a number on the scale but about creating a healthier, more active lifestyle. By staying consistent and adaptable, you can achieve and maintain your weight loss goals while improving your overall quality of life.
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