To lose weight, you don't need a miracle diet. "It's important to see the weight loss adventure as a real transition to a healthy lifestyle, rather than a diet that comes with its prohibitions,".
The success of a weight loss process, therefore, lies largely in mental strength
and motivation, It is essential to highlight the positive
aspects of this life project. The pleasure of cooking and recreating healthy
and colorful dishes, for example, the energy and lightness regained, the feeling
of being proud of oneself, the confidence coming with an appearance that looks
more like us, the surpassing of oneself, the beneficial effects on long-term
health... Those are the things that need to be emphasized.
No Miracle
Changing your eating habits doesn't happen overnight. The extra pounds didn't appear overnight, but gradually and over a long period of time. The thought, which has been very popular in recent years, that certain groups or types of foods should be completely removed in order to lose weight.
Keep Motivated
As for reaching the famous plateau, it represents one of the turning points of the road leading to weight loss. This is ABOUT the moment when the motivation must be at its peak and when we must not let go on the pretext that the results are momentarily absent.
Want to lose weight, but don't know where to start? These 24 tested and approved tips will help you get your waist down.
1.
Eat Slowly
Don't eat your food, enjoy it! Swallowing food makes digestion difficult (and
causes bloating); moreover, you are more likely to eat beyond your actual
hunger. If you eat your meal too fast, it may be because you are too hungry
(have you eaten enough at other meals or had a snack?) or because you "eat
your emotions". Whatever the situation, slow down. Eating a meal should
take at least 20 to 30 minutes.
2. Cut the sugar
It's no secret, you know, that excess sugar makes you gain weight. But it is
not easy to get rid of it. So it's best to gradually reduce your consumption.
You can, for example:
- Mix your fruit yogurt with plain yogurt
- Dilute your juice (or replace it with fresh fruit)
- Omit sugar in your tea or coffee
Fruits have a low energy density (they contain few calories compared to their volume). Even if they contain sugar, they should not be ruled out. These are foods so rich in vitamins and also provide valuable fiber. That said, we don't eat 12 fruits a day. Two to four is perfect.
4. Eat
Vegetables
Garnish half of your plate with vegetables, noon and evening. Vegetables have
excellent nutritional value and contain few calories. You can consume it at
will. Little tips for eating more vegetables:
- We get into the habit of filling half of his plates with vegetables
- Fresh vegetables are always kept in the fridge and frozen vegetables are kept in the freezer
- If we run out of time, we turn to vegetables already cut
- We cook more to have leftovers to freeze that will be quickly usable
5. Eat
Proteins
It is important to eat enough protein at each meal as they contribute to
satiety. Make sure you have at least 15g of protein per meal.
Among the good sources of protein
- Meat
- Poultry
- Fish
- Legumes
- Eggs
- Greek yogurt
- Tofu
- Milk
- Soy beverages
6. Set a
Realistic Goal
Start by setting small goals, such as losing 2.2 kg (5 lbs). Then, once that
goal is achieved, set a new goal, and so on. Losing 22.5 or 45 kg (50 or 100
lbs) can seem like a mountain, so it's better to go in stages.
7. Eat Enough
It is important
to eat enough to have enough energy to go about your daily business. A menu
that is too low in calories will cause fatigue and hinder your motivation,
which is so important in a weight loss process. Better to eat more, even if it
means you'll lose weight a little slower. In the long run, the loss will be
more significant because you will stay on course longer.
8. Promote Appetite - Suppressant foods
Make satisfying food your allies. So always have it at your fingertips:
- Raw vegetables
- Low-fat Greek yogurt
- Cottage cheese
- Hard-boiled eggs
- Chia or flax seeds to add to your yogurts, compotes, cereals.
9. Determine
your portions in advance
Understand that the satiety effect is felt about 15 to 20 minutes after one has
eaten. So, determine your portions in advance and stick to that portion.
10. Compensate for your abuse
If you have a hearty lunch, opt for a very light supper. Or vice versa. It's
the daily calorie total that counts.
11. Watch out for the guest tables
At the restaurant, avoid the guest tables. Opt for a vegetable starter and a
dish, or two appetizers if you're not very hungry, but want to try more than
one dish. Finish with a good cappuccino and you'll leave light with plenty of
spirits.
12. Share your dessert
If you really want a dessert, for example at the restaurant, why not share it
with two? A great way to save calories, while enjoying your favorite sweetness.
13. Treat yourself wisely
There are no prohibited foods. You can take occasional treats. However, some
treats stand out from the others:
- Dark Chocolate
- Homemade Cookies
- Kale, Dried apples, or Pita chips
- Popcorn
- Rice Chips
- Nuts
14. Have
Healthy Snacks
Eating two snacks a day helps spread your calorie intake and counters cravings
at mealtimes.
15. Don't eat in the evening
This is often the most problematic time of the day. After dinner, most of the
foods you eat are superfluous. Do you have a real hunger? Probably not.
One trick: brush your teeth thoroughly at the end of the meal, you will be much
less tempted to snack afterward.
16. Drink more water
Water is THE drink to choose from. As the signals of thirst and hunger are
similar, drinking a glass of water (ideally before each meal) often avoids
overeating. It is recommended to drink 2 liters of liquid per day or 1 ml of
water per calorie consumed. Water, tea, herbal teas, and even coffee contribute
to hydration. Avoid sugary drinks and fruit juices.
17. Limit your alcohol intake
Alcohol brings calories and can slow down weight loss. In addition, taking an
aperitif can stimulate the appetite. That said, having a drink is one of the little
pleasures of many people. You can take an alcoholic drink of your choice a few
nights a week. Wine, especially red, remains the best option. Remember that an
ideal serving is 150 ml (5 ounces).
18. Manage your emotions differently
It's easy to fall into food as a result of emotion (anxiety, anxiety,
loneliness, envy). Instead, find an activity that will respond better to this
emotion (go for a walk, take a bath, write your diary for example).
19. Be Active
Physical activity is important in a weight loss program, so make sure you stay
motivated by using these tips:
- We train and move with friends in order to motivate each other
- we talk to people who have reached and maintained their healthy weight for a while and who become sources of motivation
- you to sign up for group activities or courses.
All opportunities are good to move: you talk or consult your phone standing, you swap escalators for stairs, you play with the children, you park the car further, so you can walk more...
21. Do Weight Training
Bodybuilding is not just for men. Good muscle mass helps to activate our basic metabolism and thus burn calories.
A good way to start is to equip a few tools to train at home. Weights, elastic tubes or an exercise ball, for example.
22. Be Positive
The word diet should not be part of your vocabulary. It's not a temporary method, it's your new way of life. Don't say "I'm on a diet" but rather "I've decided to take charge of my health and eat better." That's a much more positive message!
23. Make Meals a Pleasant time
The restrictive approach does not yield lasting results. Nutritionists are increasingly working with intuitive diets. Give meals an important place in your life. For example, take the time to sit down (don't eat standing at the kitchen counter!), enjoy each bite while enjoying the aromas, flavors, and texture. Enjoy this special moment by listening to your physical and psychological sensations.
24. Aim for Balance
Keep in mind that there will be more difficult days than others. How many people give up after a bad day and say they will resume their weight loss process the following Monday! We need to stop automatic thoughts like "all or nothing." Inadequate meals or a bad day do not affect the whole week. We must stay the course and, above all, take the opportunity to question the reasons that explain, for example, a food slippage.
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