Top tips for losing weight
To lose weight, motivation is essential!
To achieve visible, but above all permanent weight loss, motivation is the key component of a successful diet. Here are some tips to maintain it.
Set realistic goals
To lose weight without suffering, it is important to set yourself clear, but above all realistic goals. There is no point in raising the ceiling if it is impossible to achieve the desired goal. It is better to lose weight slowly and gently, but not regain your pounds, than to lose weight too quickly and end up breaking down because you are not achieving the expected results.
A goal of losing weight of 500 grams per week is ideal. You may lose weight faster during the first few weeks, but you may not lose weight during certain periods. In this case, it does not mean that your diet is a failure, it simply means that your body has reached the stage of stability. If you exercise, you may also continue to lose weight, without changing the number on the scale, because muscle weighs more than fat.
Check your arrival regularly, but don't weigh yourself every day
It's not very good motivation to get on the scale every day. Body weight can easily vary by 1 kg from day to day, just due to fluctuations in its water content. By weighing yourself every day, you risk exposing yourself to disappointment if the pounds seem to have gained despite great efforts. The ideal is to weigh yourself every two weeks to monitor your progress. You can also take your measurements, which will help lift your spirits if your weight stagnates on the scale while in reality you continue to be thin.
Don't live your weight loss in your corner
To keep morale high and therefore maximum motivation, it is important that you share the results of your efforts with those around you. You'll be able to celebrate the big day of your success when you lose weight, but you'll also benefit from the support of loved ones during times when your motivation is low. The best thing is to surround yourself with people who take the same approach as you and who understand what you are going through on a daily basis.
Take time for yourself and increase your physical activity!
Sports and physical activity in general have the advantage of increasing your daily energy expenditure, but it also has a positive effect on your health and morale. To benefit your body and mind as well, plan slots in your schedule to increase your weekly activity level.
You don't have to train every day. On the other hand, it is necessary to move more on a daily basis. Try to park farther from your destination and end the trip on foot. Stairs instead of the elevator. bike to work. Take the children from school on foot. Clean for music, not a robot vacuum. It's all good for increasing your calorie expenditure!
However, exercise remains the best way to lose weight in a healthy and relatively fast way. Add 3 sessions of approximately 45 minutes of exercise to your schedule each week to strengthen your muscles, work your endurance and consume more calories. You can turn to cardio (cycling, running, swimming, rowing machine, etc.), bodybuilding or even the HIIT (high-intensity interval training) method.
The best weight loss diet
Diet is one of the cornerstones of effective weight loss.
Drink water and green tea, but cut back on soft drinks and alcohol
The body needs water to function properly. It is therefore essential that you ensure that you moisturize yourself regularly and in sufficient quantities throughout the day. As part of a diet for slimming, this will, in addition, allow you to detoxify fat burners, but not only!
Drinking before meals helps reduce the free space in the stomach and thus provides an interesting appetite suppressant action. If water remains the best hydrating beverage, you can also turn to unsweetened green tea, a fat-burning beverage particularly rich in antioxidants.
At the same time, reduce your consumption of sodas, fruit juices and energy drinks, the real calorie bombs that the brain has not yet been able to identify as sources of energy. The more you drink, the more calories you drink, without providing any nutritional benefit. Also, beware of consuming alcoholic beverages, which are also high in calories and harmful to health, when consumed in excess.
Maintain an adequate amount of protein
Protein is very important for maintaining muscle mass, especially if you exercise. In addition, to digest it, the body burns more calories than it burns in order to digest other macronutrients. Its beneficial effects do not stop there, because it is also saturating and therefore very useful for limiting the amount of food eaten at each meal.
You will find them at:
- eggs
- Meat (preferably white)
- fish
- crustaceans
- legumes
- oily fruits
- soy
- seitan
Reduce sugar and fat, but don't eliminate them completely!
It's not new, too fatty and sweet diets generally make you fat. Therefore it is necessary to limit the amount of sugar and fat eaten during a meal, but they should not be systematically eliminated, because not all of them are harmful. Eliminate refined sugars (especially white sugar) and saturated fats that are harmful to weight balance and health.
Conversely, keep an adequate intake of complex carbohydrates (whole grains, starches, and legumes) and polyunsaturated fats, especially omega 3 and 6 that contribute to cardiovascular health, cell regeneration and anti-inflammatory. It is clear that it is necessary to favor home-made meals from natural and fresh ingredients, while significantly reducing the consumption of processed products and industrial foods.
Choose foods rich in fiber
Consumption of dietary fiber improves intestinal transit and is associated with a lower incidence of cardiovascular disease, diabetes, and some types of cancer. In addition, they quickly saturate, allowing you to consume fewer calories in the meal they contain. Healthy sources of vitamins and minerals, rich in flavour, fruits and vegetables contain a large amount of fiber. Whole grains also provide a good amount.
And as a bonus, here are some additional tips!
- Take time to eat to allow your brain to adjust to the calories.
- Brush your teeth after each meal, and you'll be less tempted to snack before the next.
- Get enough sleep to keep you fit and in good spirits.
- Appreciate your successes and all the little positive things in your daily life to keep yourself motivated!