If there's one thing I've learned over the years of helping people lose weight, it's that boring diets don't work. They might work for a while, but no one can stand living on lettuce and dry chicken for the rest of their life.
So, if you really want to lose weight and, better yet, keep that weight off afterwards, you need to throw away those crazy “7-day miracle” ideas and focus on what really works.
Today, I’m going to tell you everything you need to know about losing weight in a healthy and sustainable way. No bullshit, no empty promises. Just the naked truth – the way it really works!
1. The Basics of Weight Loss (That Everyone Ignores)
Before we talk about diet and exercise, let's get straight to the point: losing weight is a matter of calorie deficit. In other words, consuming fewer calories than you burn. There's no secret, no magic formula.
If someone says they've discovered a way to lose weight without it, you can run because it's a scam.
Now, this doesn’t mean you have to count calories or starve yourself. Quite the opposite! The key is choosing the right foods and finding a routine that’s easy to follow.
After all, what's the point of losing weight quickly and then gaining it all back because the diet was impossible to maintain?
2. Eating Right (Without Having to Eat Only “Fit Food”)
Here's the truth: you don't have to cut out everything you like to lose weight. The problem isn't chocolate or pizza – it's eating too much of them. You can fit almost any food into your diet, as long as you have a balance.
Here are some simple tips to improve your diet without suffering:
- Focus on proteins: lean meat, chicken, fish, eggs, natural yogurt… In addition to helping preserve your muscle mass, they provide more satiety and prevent you from feeling hungry all the time.
- Pay more attention to fibers: fruits, vegetables and legumes are essential to keep your intestines working and avoid hunger pangs.
- Carbohydrate is not the villain: but prefer wholegrain versions, which last longer and avoid that yo-yo effect.
- Avoid ultra-processed foods whenever you can: They are full of sugar and bad fat, and usually don't really satisfy your hunger.
Oh, and drink water! It sounds cliché, but most people confuse thirst with hunger. Sometimes you think you need food, but you’re just dehydrated.
3. Exercise: How to Lose Weight Without Becoming an Athlete
Many people think they have to spend hours at the gym to lose weight, but the truth is that you don't need to spend that much time. The key is to find an exercise that you enjoy and can stick to in your routine.
Want some options?
- Fast walking: simple, efficient and without mystery. If you speed up your pace, it already makes a difference!
- Strength training: Lifting weights helps preserve muscle and speeds up your metabolism.
- HIIT (High Intensity Interval Training): short sessions that burn fat even after training.
- Dance, sports, fighting: Anything that makes you sweat and is fun counts!
The important thing is to move. You don't have to become a gym rat, but you also can't try to lose weight by sitting on the couch all day.
4. Mindset: What Separates Those Who Succeed From Those Who Give Up
If there's one mistake I see people making all the time, it's thinking that weight loss is just about food and exercise. In reality, the mind plays a huge role in all of this.
Here are some things that make a difference:
- Stop looking for shortcuts: If you want lasting results, you have to make changes that you can maintain.
- Learn to deal with slip-ups: Nobody is perfect. If you overdid it one day, go back to normal the next day and move on.
- Create habits and routines: When healthy eating becomes part of your life, it becomes much easier to maintain your weight.
- Compare yourself to yourself, not to others.: each one has a rhythm, a body, a story.
5. What to Avoid to Not Sabotage Your Progress
Now, pay attention to these common mistakes that can ruin your weight loss:
- Extremely restrictive diets: the more radical the diet, the greater the chance of giving up.
- Obsessing over the scale: Weight goes up and down naturally. Watch your progress over the long term!
- Cut out carbs and fats without criteria: Your body needs all the nutrients it needs to function well.
- Exercising just to “burn” what you ate: This creates a bad relationship with food. Exercise is for health, not punishment!
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Yes, You Can Do It!
If you've read this far, congratulations! You've already learn more about weight loss than many people out there. What's missing now? Put it into practice!
Start slowly, without trying to change everything at once. Small changes made consistently yield much better results than trying a radical change and giving up after two weeks.
And remember: the most important thing is not to be perfect, but to be consistent. Let's make it happen?
