You don't have to be a fortune teller to know that losing weight is one of the resolutions of countless people who want to get their bodies ready for summer and 'erase' the excesses committed in recent months. However, getting results is much easier than you think, as long as you are motivated for this challenge. Also, you should not focus only on the word 'diet'.

To the Saúde em Dia portal, nutritionist Adriana Stavro reveals eight tips that will (really) help you lose weight. Namely:

1- Control portions

"You must determine the size of the appropriate portions, according to your weight loss goals, activity levels and individual needs", she says.

2- Eat slowly

Stavro reminds us that "it can help avoid excesses, as it gives the brain time to tell the stomach when it has eaten enough".

3- Stay focused on meals

The nutritionist reminds us that "turning off the television, computer or smartphone during meals can also help you stay focused on food and not overdo it".

4- Drink in moderation

Alcohol is a highly caloric beverage and, therefore, can make you fat. "Limiting [the intake of] alcoholic beverages or eliminating them completely is a good start to reducing empty calories, which are major villains for those who want to lose weight healthily", warns the nutritionist,

5- Reduce the consumption of red meat

According to Adriana Stavro, "opting for fish or poultry helps with weight loss and reduces the risk of heart disease and diabetes".

6- Avoid refined carbohydrates

"Reduce [the consumption of] white rice, white bread, pasta, tapioca, sugary breakfast cereals and similar foods rich in high glycemic index carbohydrates. These foods quickly increase blood sugar and insulin which, in the short term, can cause a sudden increase in hunger and lead to excessive food intake." 

7- Prioritize whole foods

“Bet on wheat, rice, barley, quinoa and chia. They are digested more slowly (low glycemic index). In this way, the effect is milder on sugar and insulin, which helps control hunger", she also says.

8- Increase protein consumption

"Protein helps in gaining and maintaining lean mass during weight loss. And this boosts energy expenditure", concludes Stavro.