8 tips for sustainable weight loss

Page 1

 8 tips for sustainable weight loss

Losing weight and maintaining it is never easy. All the fad diets, with their beautiful unrealistic and unsustainable promises, sell you the dream, but don't give you a chance to maintain the results you achieve, assuming they exist! No need to feel guilty, because who would not be tempted to adopt such an approach? What can you do, then, to get rid of those sneaky extra pounds that poison your life in the long run? Here are some key elements that can help.

Abandon diet fads

Some diets help you lose weight, sometimes a lot, but at what cost? Why impose restrictive and inappropriate diets? Often there is a risk that nutrients (fiber, minerals, vitamins, etc.) are not balanced, with negative effects on health: a high-protein diet, for example, can overload the kidneys. Not to mention the psychological, behavioral, and environmental components. What a disappointment!

What about morale? It doesn't get any better than that. It is rarely maintained at a high level. It seems rather sad.

If you want to lose weight permanently, you need to choose a nondiet option and develop good eating habits to maintain over the long term. It is also important that you are supported in your strategy, which involves some discontent. This is the only way to achieve it.

Also, remember that nothing can replace a consultation with a physician to create a dietary program suited to your personal situation. In other words, personal observation cannot be substituted.

Page 2

Eat a varied, diverse, and colorful diet.

Changing one's eating habits can help keep weight under control. It involves introducing a balanced, varied, and colorful diet to break old eating habits without an abrupt change because habits are usually well established. Take it slow. It is better to start with small, simple changes that will lead to further changes than to disrupt everything.

Here are some simple, common-sense tips:

• Take time to eat, sit down (and don't eat in the corner of the table) to enjoy the contents of your plate. Did you know that the brain needs 20 minutes to receive the first signals of satiety? In other words: If you eat within 5 minutes, it will not receive the information. It will not be satisfied or satiated.
• Cut food into small pieces and chew slowly. The point is to optimize the taste experience (without increasing the amount eaten); pleasure should be the focus of the plate, this is very important!
• Eat as much as you want, but not too much. When you have eaten enough, stop, even if there is more on the plate, even if the contents of the plate are calling to you, do not force yourself to empty it. This requires a good understanding of these signals, I assure you! You must be full, but only full.
• Focus on satiating and low-calorie foods, so less fatty and sugary foods;
• Do not skip meals, but have at least one hearty, light snack, such as a fruit or yogurt drink with a slice of whole wheat bread, and you will avoid the risk of overheating;
• If you drink water before eating, you will eat a little less. If you drink water before eating, you will eat a little less. Water is a natural appetite suppressant and contains no calories;
• Add some color to your plate; it is good for morale. Also, you get a lot of antioxidants!

Reduce quantities

First of all, you must relearn to eat everything - yes, everything! Eat like the rest of your family, friends, or colleagues. Since overheating is the main cause of weight gain, simply control how much you eat without going to extremes and weighing foods. 

Let go of the scale. Do not put yourself under pressure.

If you listen to your body, you can take in the right amount to avoid deficiencies and optimize your health.

To help you:

• Replace large plates with smaller ones-you will spend less!
• It is better to start with small portions and fill up as needed than to eat a full plate from the start,
• You have gone overboard with extras and chocolate makes you feel uncomfortable. But don't feel guilty, you also need to know how to enjoy the pleasures of food. You can simply compensate with a cheaper meal or more physical activity.

Eat less fat and sugar

Dieting is often accompanied by intense frustration with fat and sugary products. It's not about eliminating everything, but about limiting consumption.

Pay particular attention to the quality of the fat:

• Choose a good oil for seasonings, such as canola oil, and don't forget to diversify it,
• When cooking, choose heat-resistant vegetable oils, such as olive oil,
• You can't do without fresh, raw butter on your sandwiches in the morning or garnishing cooked vegetables.

Limit fatty foods such as sausages, cheese, etc.

Don't forget sweet products. They are part of an enjoyable diet. It is very frustrating to cut them out. Indulge sometimes, but always in moderation. A tip for limiting consumption: when looking at food labels, avoid all products in which sugar is the main ingredient. This is a good start!

Page 3

Being physically active

Physical activity, even minimal, is important. Although exercise has been shown not to make you lose weight, it is an important aid to weight loss, not to mention the benefits on mood. When you exercise, you do not think about food; it is a good distraction from eating. Exercise motivates you and contributes to your well-being, and if you are consistent, it will be easier to maintain your weight in the long run.

To maintain it, it is important to choose an activity that suits you rather than one that is imposed on you. This can be walking, swimming, climbing stairs, or even gardening. It is best to change activities. And do it with a smile.

Remember: the diet you follow must not only meet your nutritional needs but also be personalized, tailored to your preferences, your tastes, your lifestyle--because you are unique. You have to be convinced of that.

This advice is the cornerstone of success.

Don't forget to hydrate regularly

Water is essential for our bodies as it is the main component of our bodies (65 percent). Therefore, it is recommended to drink at least 1.5 liters of water to replenish the body with the water consumed during the day.

Although it does not make you lose weight, it helps to maintain your silhouette for a long time because it helps to eliminate metabolic waste and toxins, preventing the formation of cellulite in particular. 

Drinking water limits the number of snacks: if you feel hungry, you can drink a large glass of water to wait for the next meal.  It will make you feel full and suppress your appetite. 

Don't skip storage

Skipping meals does not lead to weight loss, on the contrary. Although weight loss may occur, it is only temporary and leads to gaining more weight.  If this eating behavior is repeated regularly, it can also lead to an increased risk of heart disease and type 2 diabetes.

Skipping breakfast can lead to hunger and snacking in the afternoon when the body is trying to catch up. At the end of the day, you consume the same number of calories, if not more, because foods eaten at breakfast are high in sugar and fat. 

If you don't have time to eat, plan balanced afternoon snacks such as fresh fruit, whole grain bread, plain dairy products, dried fruit, or raw vegetables.

Learn to have fun

Eating without pleasure leads to frustration in the long run, which is why draconian diets often fail.

If you want to lose weight permanently, you need to be able to eat food that you enjoy. Whether you like sweet or savory foods, chocolate, or crisps, there is no need to completely eliminate them from your diet.

No food should be banned, but foods high in sugar and fat should be limited and not systematically used; they should remain in the pleasure dimension.