To lose weight and fat effectively, it is essential to apply several measures at the same time. In other words: we must improve all life habits and maintain them over time in a consistent manner.
We should not rely solely on a promising diet, restricting certain foods, a drink on an empty stomach, or the occasional 30-minute walk. Several changes need to be made.
Adopting and maintaining a balanced diet that not only considers the objectives we wish to achieve but also considers the body’s needs, as well as exercising regularly and avoiding excesses in general, it is possible to gain a lot in health and well-being.
To help those who also aim to lose weight healthily,l present some balanced menus to lose weight and fat.
Firstly, regarding breakfasts, it will be vital that we adopt and maintain a regular menu based on a glass of skimmed milk or natural yogurt. We can also take a natural juice or a piece of fruit. Also, breakfast is the most important meal of the day, and we should not skip it.
In addition, we will complement this with some whole wheat toast, which we can accompany with a tablespoon of olive oil or a little turkey or ham. Finally, it is advisable to avoid the consumption of cookies, pastries, or products such as butter or jam due to their high sugar and saturated fat content.
Appetizers and snacks
At mid-morning and mid-afternoon, we should have an aperitif that slightly raises the blood sugar level and reduces appetite. This way, we can better control intake during lunches and dinners.
In this sense, we can base this appetizer on a large piece of fruit, two small ones, or low-fat yogurt. It will also serve a whole wheat toast with Burgos cheese, turkey, coffee, or an infusion.
Other options can be:
- Fruit salad.
- Nuts and seeds.
- Vegetable sandwich.
- A fruit and vegetable smoothie or a glass of vegetable drink (without sugar).
It is important to emphasize that the portions should be moderate, even if they are healthy foods. One mistake that prevents us from losing weight is overeating with snacks.
At this time, as in dinner, we can get more creative and vary the dishes more.
These menu ideas to lose weight and fat can be considered for a week.
- Day 1: lettuce, carrot, tomato, and asparagus salad. Chicken breast with white rice. Wholemeal bread and a piece of fruit or an infusion.
- Day 2: mozzarella, tomato, and oregano salad. Baked sole with spices or vegetable stew. Wholemeal bread and a fruit salad.
- Day 3: Boiled green beans. Baked sea bass with escalade. Wholemeal bread and a piece of fruit.
- Day 4: boiled broccoli. Baked rabbit with prunes and mushrooms. Whole wheat bread and low-fat yogurt.
- Day 5: turkey breast with apples and raisins. Baked or boiled artichokes with garlic. Wholemeal bread and a piece of fruit.
- Day 6: green asparagus salad. Green peppers stuffed with rice and turkey. Wholemeal bread and a piece of fruit or an infusion.
- Day 7: warm mushroom salad. Garlic rabbit with white wine sauce. Whole wheat bread and low-fat yogurt.
DinnersIn the same way as with meals, at dinner, we can prepare delicious dishes with a low-fat content, which will help us lose weight and fat.
- Day 1: celery and carrot soup. Grilled chicken. I skimmed yogurt or a piece of fruit.
- Day 2: French omelet. Vegetable stew. I skimmed yogurt or a piece of fruit.
- Day 3: zucchini cream. Sautéed mushrooms with spices. Fruit salad or an infusion.
- Day 4: a cup of gazpacho served in a bowl with a chopped boiled egg—scrambled eggs with vegetables. I skimmed yogurt or a piece of fruit.
- Day 5: French omelet with zucchini. Baked cod with oregano. Fruit salad or an infusion.
- Day 6: garlic soup with nuts. Beans with boiled potatoes. I skimmed yogurt or a piece of fruit.
- Day 7: spinach with ham, raisins, and pine nuts cubes. Poached eggs. I skimmed yogurt or a piece of fruit.
Observations to lose weight
The dishes can vary on all the menus, but all the examples are based on reducing the amount of saturated fat and sugar consumed.
- Therefore, we must consume red meat in moderation and prioritize chicken, turkey, rabbit, or white fish.
- On the other hand, we must eliminate refined foods, such as white bread or non-integral flour.
In short, the key to these balanced menus to lose weight will be to focus the weekly diet on fruits, vegetables, and low-fat dairy products.
On the other hand, we should remember that eating healthy is not the same as going hungry or always eating the same thing, but taking note of how healthy food combinations and light preparations can be made to maintain a diet according to the body’s needs.
Who can help us lose weight and fat effectively?
If we have doubts about eating a balanced diet, we can consult a doctor or a nutritionist. Professionals will know how to tell us what is most suitable for us based on our needs and particularities.As we have seen before, to lose weight and fat effectively, you do not have to starve yourself or adopt extravagant habits, but rather learn to improve your lifestyle habits and make intelligent decisions.