Losing weight is not easy. It requires commitment to yourself, discipline and, above all, consistency. There are many ways to lose weight, but there are certain steps that from day zero we must follow if we want to achieve lasting results.
Losing weight is not a temporary phase, but a healthier lifestyle.
The key: commitment and balance
Losing weight doesn't just mean reaching a number on the scale, but adopting sustainable habits that keep us at a healthy weight long-term.
Extreme diets are not the solution: they can help you lose weight quickly, but they usually cause the dreaded rebound effect.
What matters is not losing kilos at once, but maintaining an ideal weight steadily, taking care of physical and mental health.
Drink more water: the first step towards weight loss
It's that simple and that practical. Replacing sugary drinks, sodas, alcohol or shakes with water is a key change for losing weight healthily.
Water helps filter and clean the body, aids digestion and accelerates basal metabolism, which contributes to burning more calories naturally.
Benefits of drinking water for weight loss
- Activates metabolism and improves calorie burning.
- Reduces appetite and unnecessary snacking.
- Promotes toxin elimination.
- Improves physical performance and concentration.
It is recommended to drink at least 1.5 liters of water per day. If you find it difficult, you can try infusions or tea.
Red tea is one of the best natural allies for fat burning; with a couple of cups a day you can boost results without getting bored of the taste of water.
Do physical exercise every day
Exercise is the perfect complement to good nutrition. You don't need an exhaustive routine: the key is consistency.
Start with small actions:
- Walk 30 minutes a day.
- Take stairs instead of the elevator.
- Go hiking or take long walks with your dog.
- Practice swimming or stationary bike.
These activities activate metabolism and improve circulation without generating impact on joints, especially if you are overweight.
You don't need to be an athlete, just keep your body moving every day.
If you decide to train at the gym, focus on cardiovascular machines and low-impact exercises to take care of your knees and joints.
The rule of dividing the plate into three parts
One of the most effective and sustainable methods to control portions and maintain a balanced diet is plate division.
How to divide the plate to lose weight
- ½ of the plate: Vegetables (salads, chard, green beans, mushrooms, tomato...).
- ¼ of the plate: Proteins (lean meat, fish, egg, tofu or legumes).
- ¼ of the plate: Complex carbohydrates (brown rice, pasta, potato or legumes).
This method guarantees a balanced nutrient intake without needing to count calories, maintaining satiety and avoiding deficiencies.
Also, avoid snacking between meals and ultra-processed foods:
- Industrial pastries.
- Caloric sauces (BBQ, mayonnaise, etc.).
- Fried foods and salty snacks.
Instead, prioritize fresh fruits for mid-morning or snack. Gradually reducing sugar consumption will help control appetite and improve daily energy.
Nutrition and exercise: the perfect balance
Remember that in any plan to lose weight, nutrition represents 80% of success, and exercise 20%.
It's useless to train daily if you don't take care of your diet, and it won't be enough to eat well if your body remains inactive.
Set realistic goals
Avoid rushing. Losing weight quickly may seem tempting, but it's usually unsustainable and dangerous.
Healthy weight loss is achieved with balanced nutrition and moderate exercise.
Final recommendations
- Don't eliminate food groups without professional supervision.
- Avoid miracle or restrictive diets.
- Always consult with a nutritionist or trainer before starting any program.
Success is in consistency, not speed.
Conclusion
Losing weight healthily implies changing habits, not just reducing calories.
Drinking water, moving more, eating with balance and setting achievable goals are the pillars that guarantee real and lasting results.
If you're looking for a personalized approach with a training and diet plan adapted to your goals, you can request specific planning.
This way you'll reach your ideal weight taking care of your body and learning to maintain results long-term.