It's almost always true. In May, as the thermometers rise, everyone remembers that they want to lose weight. However, swapping 'fast food' for grilled food is not always enough to lose weight and the reality is that results rarely appear without a change in habits and even mindset.

To help, nutritionist and personal trainer Aline Becker revealed, in an exclusive interview with Sport Life, four tips for losing weight quickly and without suffering.

1- The last meal of the day should not be eaten too late

According to Aline Becker, "those who eat very late end up disrupting the production of melatonin", the hormone responsible for inducing sleep. That is, this seemingly harmless habit may be compromising all your efforts.

She also states that "insufficient sleep can lead to an increase in ghrelin, a decrease in leptin and also an increase in endocannabinoids", which act on appetite. "This means that hunger increases exponentially," she says. "On the other hand, you feel more like consuming carbohydrates and sweets, and it stimulates the appetite neurons a lot," says the specialist.

Read Also: Two seemingly harmless foods that increase the risk of dementia (Portuguese version)

2- It is important to include protein in all meals

"Protein has a great thermogenic effect. (...) It repairs hair, skin, nails, all the tissues in our body and also helps in gaining muscle mass", she detailed.

3- Ensure the consumption of fiber and the intake of water

"The main enzyme responsible for fat oxidation, which is called AMPK, is only activated when the intestine is healthy." This means that "it is no use following a low-calorie diet if the intestine is not working properly. It is necessary to take care of the health of the intestinal microbiota to oxidize fat, to lose and burn fat", she warns, adding that it is also "very important" to be aware of possible changes in the color, consistency and odor of the stool.

4- Invest in practicing strength exercises

"It is essential in the weight loss process", concluded Aline Becker.

Read Also: Lose weight? Nutritionist indicates foods that mimic the effects of Ozempic (Portuguese version)