Shoo Fat: 7 tips to lose weight and avoid the accordion effect | Gardenia Cavalcanti

Hello girls!

Consumption of processed foods, lack of regular exercise and anxiety can result in extra pounds and pounds on the scale. Obesity already affects more than 40 million people in the country, according to the latest National Health Survey. Combating the problem is not easy and, for those who want to lose weight, the secret is not just focusing on food, but on treatment that combines support with a nutritionist, psychologist and physical education professionals.

“In cases of obesity, there are physiological, metabolic, genetic and emotional variables that may be connected. Each person brings their own particularities and develops mechanisms to deal with it”, explains Raquel Staerke, coordinator of the Psychology department at Centro Universitário Celso Lisboa.

To help those who are struggling to lose weight in a healthy way, we have gathered tips from psychologist, nutritionist Juliana Pandini and physical educator Ana Barreto. Check out:

1) Change your habits.
It is very common to want to lose weight without changing your eating habits. The strategy, however, does not work. After all, if the same meals that led to obesity are maintained, the chance of reversing the situation is minimal! This doesn’t mean you have to say goodbye to sweets or carbohydrates. Eat everything, but in moderation.

2) Peel more and unpack less
Give preference to natural foods and avoid eating processed or ultra-processed foods, which can contain a lot of bad fats, high concentrations of sodium and sugars. Invest in fruits, vegetables, whole-grain breads, lean meats and good fats, such as olive oil. If these foods are not part of your routine, it is wrong. Adopt them all now!

3) Be careful when going to the supermarket
It’s a temptation to go shopping and the chances of unhealthy and high-calorie foods being added to the cart are high. Make a list of what you need before leaving home to avoid falling into traps. And don’t forget to look at the labels to better understand what you are ingesting.

4) Hydration is everything.
Everyone knows that it is important to drink plenty of water during the day to help with digestion and keep the body functioning well. It is recommended to drink at least two liters of the drink. Yes, pure water. Industrialized juices and soft drinks, in addition to not being included in the hydration bill, should be avoided as they contain a lot of sugar. If you have difficulty remembering to hydrate, set alarms on your cell phone or download apps that beep when it’s time to drink a glass of water.

5) You have to work out, you have to sweat
At first, being overweight may hinder movement, but it is necessary. Opt for light and moderate activities to reduce adipose tissue inflammation, such as walking, functional exercises and dancing. Each person has a different body structure and, therefore, it is necessary to adapt the exercises according to each particularity. But one thing is certain: anyone carrying extra pounds should not do high-impact activities, such as running, to avoid overloading their joints.

6) Don’t let yourself get discouraged
The weight loss process can be slow and it is common to have ups and downs. Don’t get discouraged when you lose your way and celebrate each victory. When you can’t follow your goal for the day, don’t get discouraged. Start over the next day!

7) Ask for help
As being overweight can worsen emotional problems and have an impact on self-esteem, look for networks of affection and support that can encourage you, understand your journey and provide support in the face of challenges.

Remember that there are no miracle recipes. Everyone must balance their will and goals with their routine, respecting their limits. Did you like the tips? I’m waiting for you on my TV Band program, Vem Com a Gente, from Monday to Friday from 1:30 pm. And also on my Instagram @gardeniacavalcanti.