5 Tips to Lose Weight in a Healthy Way

You can apply many different weight loss strategies to help you reach your goal. However, you also need to make sure to exercise. In this article, discover five tips to lose weight in a healthy way.
5 Tips to Lose Weight in a Healthy Way

Last update: 28 April, 2021

Achieving a healthy body composition is key to avoiding the development of chronic diseases that put your health at risk. However, not everyone knows the steps to take to accomplish this goal. Below, we’ll share a series of tips to help you lose weight in a healthy way.

Before we begin, we want to warn you of the dangers of aggressive and nutrient-deficient dietary protocols, such as the so-called “miracle diets”. These don’t only fail to improve body composition in a sustainable way but also cause a counterproductive rebound effect.

Tips to help you lose weight in a healthy way

With the following tips to lose weight in a healthy way, you’ll be able to improve your figure. However, keep in mind that, aside from applying them, you need to eat a balanced and varied diet.

Consume ginger

Ginger is a root that was progressively introduced into Western cuisine. It’s a great way to improve a dish’s organoleptic characteristics. In addition, it’s rich in nutrients with antioxidant capacity, which greatly benefit overall health.

On the other hand, and according to a study published in the journal Critical Reviews in Food Science and Nutrition, the regular consumption of this spice helps increases lipid oxidation, thereby promoting weight loss.

Eat spicy foods, one of the best tips to lose weight in a healthy way

A spicy red pepper.
Spicy foods help increase satiety.

Spicy foods, such as chili peppers, contain a substance called capsaicin. This substance acts as an anti-inflammatory and analgesic agent in the body. Therefore, experts recommend it to arthritis patients.

In addition, according to a study published in the International Journal of Food Sciences and Nutrition, this substance could also increase lipid oxidation, which has a positive effect on body composition. Thus, it’s a good idea to cook with chili peppers, chillies, jalapeños, and pepper.

Drink water before meals

If your goal is to improve body composition and lose weight, it’s a good idea for you to try strategies that increase the feeling of satiety. This way, you reduce the possible cravings or hunger pangs derived from a hypocaloric diet, which often leads to failure.

Thus, it’s essential to include fiber-rich foods in your diet. Even drinking a glass of mineral water before each meal has shown to be capable of increasing satiety, thereby generating this aforementioned feeling of fullness.

Reduce your consumption of ultra-processed foods

The foods that contain the most calories, many of them empty, are industrial ultra-processed foods. These contain trans fatty acids, along with simple sugars. The combination of both elements produces a state of inflammation in the body that negatively impacts metabolism and makes it incredibly difficult to lose weight.

For this reason, a diet to improve body composition must always be based on fresh foods. These foods provide essential nutrients for the human body and are lower in calories.

Nevertheless, you still have to pay special attention to the cooking methods you use. Fried foods and batters aren’t recommended, as they also increase a food’s calories and produce trans fats.

Eat more fermented dairy products

Yogurt with blueberries, chia seeds, and oats.
Dairy products can help you build muscle mass, especially if you eat them during breakfast.

Microbiota plays an essential role in weight loss. Altered microbiota diversity can condition and negatively affect metabolism.

For this reason, many experts advise the regular consumption of fermented dairy foods, since they contain probiotic bacteria capable of impacting microbiota health.

Remember that it is possible to lose weight in a healthy way!

With the tips we shared here, it’ll be easy for you to lose weight in a healthy way. However, this isn’t the only thing you have to take into account. It’s also essential to exercise on a regular basis, since you’ll be able to boost your caloric expenditure.

Similarly, you need to make sure to get good sleep and get enough of every matronutrient. As we highlighted above, paying attention to your microbiota is extremely important, since an alteration can make it really diffuclt to lose weight, as it can have a harmful impact on metabolism.

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  • Maharlouei N, Tabrizi R, Lankarani KB, Rezaianzadeh A, Akbari M, Kolahdooz F, Rahimi M, Keneshlou F, Asemi Z. The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2019;59(11):1753-1766. doi: 10.1080/10408398.2018.1427044. Epub 2018 Feb 2. PMID: 29393665.
  • Varghese S, Kubatka P, Rodrigo L, Gazdikova K, Caprnda M, Fedotova J, Zulli A, Kruzliak P, Büsselberg D. Chili pepper as a body weight-loss food. Int J Food Sci Nutr. 2017 Jun;68(4):392-401. doi: 10.1080/09637486.2016.1258044. Epub 2016 Nov 29. PMID: 27899046.