Do you want to lose weight and don’t know where to start? Undoubtedly our diet is the place indicated by which we must begin to make important changes that help us in weight loss, so incorporating nutritious, satiating and light ingredients to our meals will be essential to achieve our goal. To this we must add physical activity to increase calorie consumption, but we must also be aware of those ingredients that may seem healthy to us but that actually make us fatter than we want. At FastlyHealwe explain in detail what are the foods that you should not eat if you want to lose weight , and those nutrients and strategies that will help you achieve it.
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Losing weight is math
To function properly our body requires a daily amount of calories , that is, energy that allows us to carry out the basic processes of the body and keep us active. The consumption of calories is closely linked to our age, the amount of physical activity we do every day and the stage in which we are. On average, and leaving aside those who have metabolic diseases that lead them to consume calories more slowly, the daily requirements of our body are:
If you do little physical activity a day, your average caloric intake is 1800 calories, if you lead a moderately active life doing 30 minutes or more of exercise, you will require about 2000 calories, while very active women who do 1 hour or more of exercise may need an intake of up to 2800 calories. In stages such as lactation, the consumption of 500 extra calories a day is recommended.
If you lead a sedentary life, your body will consume an average of 2,100 calories, a man who performs at least 30 minutes of exercise a day can consume up to 2,700 calories, while those who are active for 1 hour or more may need up to 3,500 calories.
Loa exact calculations of the caloric needs of our body will depend on our weight and age, people who are overweight must eat fewer calories in order to lose weight.
Considering all this, it is clear that losing weight is a mathematical question. If we ate only the calories that our body needs to function properly, we would not store large amounts of fat and, therefore, we should not fight against being overweight. The problem occurs when we eat more than we should or we eat foods rich in fats or sugars in an abusive way and, in addition, we lead a sedentary life.
If you want to lose weight, you should start eating only what your body needs, also controlling the consumption of foods rich in fat, sugar or processed products, which are the ones that usually provide the most calories. Taking all this into account, at FastlyHealwe reveal some foods that it is convenient to remove from your diet if you want to lose weight.
Avoid foods with saturated fat
Our body needs fat to function properly, but there are healthy fats that are consumed in moderation, such as those from oily fish, nuts or olive oil, and saturated fats that end up accumulating in our body, promoting excess weight. and health problems like high cholesterol or heart disease.
Some foods rich in saturated fat are:
- The butter.
- Sausages such as salami, pate, chorizo, sausages, etc.
- Fried, breaded or battered foods.
- Meats with a lot of fat.
- Cured or creamy cheeses.
- Whole milk
- Ice creams.
- Butter- or oil-based sauces, such as mayonnaise.
You can opt for vegetable drinks, skim milk, fresh cheese, light cold cuts such as low-salt turkey ham, lean meats such as turkey, chicken, and certain cuts of pork or beef, or fish. Opt for baked, grilled, steamed or cooked preparations.
Substitute refined flour to lose weight
The refined flour or white out among the foods you should eat to lose weight for a simple reason: it is a simple carbohydrate, meaning it provides a lot of calories, ie energy, but it is rapidly consumed without contributing anything more our body. They also usually come accompanied by refined sugar, which is why cakes, cookies, pastries, breads and pasta made with white flour are not recommended when you are looking to lose weight.
Instead, opt for whole wheat flour like you find in whole wheat bread, rice, or pasta. This provides large doses of fiber that promotes intestinal transit and contributes to the elimination of fat and sugar from the body.
Don’t abuse sugar if you want to lose weight
Consuming sugar in the form of certain fruits, or using it very sparingly to sweeten coffee or an infusion is not generally harmful. However, foods rich in sugar are the enemies of weight loss, so remove from your diet:
- All sweets such as candies, gummies, lollipops, chiclets, etc.
- Cookies, cakes, pastries in general.
- Condensed milk or dulce de leche.
- Milk chocolate.
- Packaged soft drinks and juices.
If you want to sweeten a drink, preferably opt for sweeteners or brown sugar, but use them very sparingly. When you fancy something sweet, prefer fruits such as pineapple, kiwi, watermelon or an apple and avoid the rest of the ingredients mentioned above whenever possible. If one day you overeat eating sugar then go out to exercise, your body will thank you.
Say goodbye to high-sugar fruits
Sugar is not only present in foods such as sweets or pastries, but also in fruits. This type of natural sugar is known as fructose and consumed in excess it becomes one of the foods that you should not eat if you want to lose weight.
For this reason you should limit the intake of fruits rich in sugar such as:
- The plantain or banana.
It is recommended to eat these foods in moderation and only when you have lost weight, not during the weight loss process.
Alcohol just enough!
Alcohol makes you fat, a lot! An occasional glass of wine is not a problem, but frequently drinking beers, wine, spirits such as rum or cocktails laden with juices, sweetening syrups or soft drinks, is anything but beneficial for your body.
Many liqueurs come from fruits which means that they already contain sugar, if to this you add additions such as tonic, soda or sugar, you will be consuming a caloric bomb that does not have any nutritional contribution.
Special mention: frozen, processed, canned foods …
If you think that you eat healthy because you eat frozen vegetables, you are wrong. If you think that frozen fish is good, that canned tuna will help you lose weight, or that a prepared meal can’t be that bad, nothing is further from the truth.
Among the foods that you should not eat if you want to lose weight you should include all canned, frozen, prepared or processed foods, since they have a large amount of preservatives , salt, fats and sugars, and if that were not enough they do not offer the nutritional contribution of fresh products. They are certainly practical but they are not suitable if your goal is to lose weight and be healthy.
Nothing better than fresh products, vegetables, meats and fish, always eat them fresh and forget about prepared meals that are highly caloric and not very nutritious.
Some options to lose weight
We have already told you what to avoid, but we will also give you some recommendations so that you achieve the goal of losing weight and being healthier :
- Walk at least 30 minutes a day to be healthy, and do 1 hour of exercise at least 3-4 times a week if you want to speed up your metabolism and lose weight.
- Opt for foods that help you lose weight, in our article foods to lose weight we offer you the best options.
- Eat a diet rich in fiber, this nutrient improves intestinal transit, reduces the presence of fat and sugar in the body and makes us feel more satisfied. You find it in fruits with skin, vegetables and legumes.
- Add some natural fat burners to your diet to help you lose weight.
- Eat 5 times a day in smaller portions, do it slowly and without stress.
- Avoid binges, fatty foods and excesses. Eating rich does not mean eating more , it is possible to have a healthy and delicious diet.
- Help your body to cleanse itself every morning: drink a glass of warm water with the juice of a lemon and help your liver eliminate fats, your colon cleanse and your immune system is stronger.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Foods that I should not eat if I want to lose weight , we recommend that you enter our Food category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.