During the summer, many people take drastic measures to lose weight as quickly as possible. Unfortunately, solutions such as exhausting diets, daily intense physical activities, and weight loss supplements can be harmful to the body. Therefore, it is advisable to focus more on your gut and a healthy lifestyle to achieve your goal. Edvardas Grisinas, a dietician from the Swiss superfood start-up Alver, gives tips on what to keep in mind when losing weight.
The importance of regular eating
The human body is like a clock that doesn’t stop running. Enzymes, intestinal motility, the chain of nerve impulses that control the production of hunger and satiety hormones, and other processes are closely linked not only to each other but also to our actions. Sleep problems, irregular eating, and emotional disturbances can negatively affect these processes.
“I always recommend sticking to a regular eating pattern and only adding healthy snacks when needed, according to individual preference. There is no need to eat five or more times a day. Such frequent eating is often frustrating for people who do not have time to even have breakfast. Consistency is key. The more consistent a person’s habits and choices are, the more efficiently the body adapts to the daily routine,” explains the dietitian.
Listen to your gut
E. Grisinas advises paying more attention to the sounds you hear in your stomach or gut. Unless it’s overeating or an accidental event, bloating, indigestion, pain, or cramping can be a sign of inflammation in the body, which can be directly linked to both low mood and weight gain.
“As the warm season approaches, look out for a wide variety of fruits and vegetables. The more different colors you have on your plate, the less likely you are to run out of anti-inflammatory nutrients,” explains the Alver dietitian, highlighting that fiber extracts, ground flaxseed, or microalgae are great alternatives for those who don’t have the opportunity to consume a wider variety of seasonal plant foods.
Microalgae are rich in beneficial nutrients
Instead of red meat, fermented dairy products rich in probiotics can be used and supplemented with a few teaspoons of fermented and dried microalgae – Golden Chlorella – to provide beneficial polyphenols and antioxidants. These microalgae are a source of plant proteins and amino acids. They also help to maintain satiety and prevent overeating, improve digestion, and help normalize the intestinal microflora, which can help with weight loss. Microalgae are also suitable for vegans and those who want to adjust the amount of sugar in their diet. Microalgae reduce the need for sugary foods and sugar.
Legumes, seeds, and nuts can also be an excellent source of protein if you do not eat meat.
Physical activity alone is not enough to lose weight
According to the doctor, physical activity is one of the key elements of a healthy lifestyle. Movement activates energy production in muscle tissue and cell division, and the metabolism of fats and carbohydrates.
However, to safely lose unnecessary weight, it is essential to provide your body with nutrients that reduce stress and inflammation after the workout. It is said that food is our reflection in the mirror for a reason. Physical activity without regenerative nutrition can be more harmful than beneficial.
“Don’t be afraid of new challenges and don’t think that well-being is only achieved through suffering. Exercise for fun. Try new sports, change the nature, intensity, or duration of the activity, as this will prevent your body from getting used to it and slowing down your metabolism,” says E. Grisinas.
Don’t burden yourself with strict limits
You don’t have to make difficult choices to lose weight, says a dietician. He urges avoiding radical changes to the body, as drastic diets will only exhaust the body, cause fatigue, and make the weight you lose come back. Rather ask yourself, “What can I do more often and more effectively? Will it interfere with my personal, family, and social life?”
“There is no need to challenge yourself to run a full marathon or lose 30 kg. Our goals have a cumulative effect: losing even one kilo or running an extra kilometer each week will bring you closer to your desired result without harming your health,” says the dietitian.
The doctor recommends a nutritious cocktail for better health
This summer smoothie serves as an ideal option for those aiming to shed pounds, offering a light and satisfying snack during the day while also serving as a nourishing post-workout meal.
- Add 200 grams of strawberries to a blender. Strawberries are rich in vitamin C needed for boosting immunity.
- Add a few tablespoons of whole-grain oats, 30 grams of vegetable protein, and 10 grams of ground flaxseed or Golden Chlorella microalgae.
- Blend everything until smooth and enjoy a cocktail with plenty of vitamins and micronutrients.
