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We are just over 2 months away from beginning of summer in Japan. How about we take advantage of this period to start a weight loss project?

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In this text, I encourage you to follow the tips as a guidewhich will facilitate your adherence and help you achieve a healthier body composition, with reduction of fat mass and a safer aesthetic profile to enjoy the solar options that summer offers, such as swimming pools, lakes, rivers and beaches.

Plan and organize your diet following a menu that allows you to visualize what will be consumed throughout the day. Preparation with a nutritionist will guarantee a viable, sustainable menu adapted to your caloric needs for weight loss. And predictability will help you systematize and focus when shopping at the supermarket.

Fill in a Food Diary at least three times a week is crucial. The Food Diary involves recording everything you ate from the beginning of the day until before bed, including how you felt before and after eating, the amount eaten and the time of consumption.

A study of more than 220 women looking to lose weight divided them into two groups over the course of months to determine which group would have greater weight loss success. The first group was instructed to fill out a food diary three times a week, while the other group did not record their food. At the end of the study, it was found that the group that registered their diet managed to lose more than 8 kg, while the unregistered group remained at the same initial weight. This shows that self-knowledge and conscious reflection are more effective in achieving this goal.

Take advantage of the milder weather to start a regular frequency of physical activity, combining cardiovascular exercises and resistance training. Even if you are sedentary, exercising 1 to 2 times a week will make a big difference to your metabolism, hormone production, building muscle mass, burning calories, reducing stress, among many other benefits.

Getting involved and motivated by a partnership or group that follows the same path as you is essential. It’s also worth following inspiring people on social media. I leave my channel here @nutricaovivida on Instagram and Facebookwhere I frequently post healthy recipes, my healthy lifestyle routine and nutritional guidelines for your daily life.

Trace viable changes for youwhich will also bring good and lasting habits into your life, such as improving the quality of sleep, managing stress, consuming salads, fruits, reducing the consumption of processed and ultra-processed foods, sweets and fried foods, improving chewing, increasing the intake of water, etc.

It is essential to highlight the importance of nutritional monitoring. A qualified nutritionist will be able to assess your individual needs, considering your health status, medical history and personal goals. O personalized nutritional monitoring will guarantee an adequate eating plan, promoting a balanced and healthy diet. Technical monitoring, support, evaluation of your progress and adjustments whenever necessary, ensuring that you achieve results safely and effectively. A complete and personalized nutritional approach is the way to achieve a healthy and balanced life. Always consult a nutritionist!

Nutritionist Silvia Tsutsumi