How to loss Weight

Do you want to lose weight and don't know how to go about it? To lose weight permanently, it is better to make some food adjustments and some exercises rather than depriving yourself unnecessarily.

To lose weight, determination above all! You can successfully lose a few pounds on two conditions: change your eating habits and increase your physical activity. If you do not do any physical exercise today, it is not necessarily a question of doing sports, but a daily walk or a little swimming each week can already do a lot.

Warning! If you need to lose five pounds or more, go see a doctor or dietitian because you need regular monitoring.

The basic rules for losing weight

To change your diet, you must reduce caloric intake moderately, which is to say first the fat and fast sugars. It is essential to respect good eating practices (see "Guide to good eating practices") by adding a few simple rules.

Do not skip meals, especially breakfast, which must remain generous. Eat a light meal in the evening;

Do not eat anything apart from meals. If you are hungry between meals, drink a full glass of water, coffee, or tea without sugar. Drink also before the meal and in the middle of the meal;

Continue to eat starchy foods with each meal: pasta, rice, potatoes, or bread. They provide a feeling of satiety and provide the energy you need, as well as fiber. On the other hand, everything that accompanies them is to be limited: fatty sauces, butter, cheese, fresh cream, etc. It is, therefore, necessary to consume these starchy foods alone or with a seasoning without sugar or fat; FORGET

THE MIRACLE RECIPES!

Human beings like to believe in miracles. Unfortunately, when it comes to weight loss, it's best to forget about them and opt for realism. Sustainably losing weight requires time, effort, and, above all, a certain questioning as well as a modification of lifestyle.

Although they may seem attractive, draconian diets are not only restrictive and tedious but also ineffective in many cases in the medium or long term. This is the case, for example, with protein diets, which can give spectacular results in the short term and at the cost of strenuous efforts. In their more extreme forms, such diets can lead to health problems, such as nutritional deficiencies, fatigue, or digestive disorders. Also, weight loss is often followed by an increase in weight, because the body reacts to the caloric deprivation it has suffered.

Very restrictive diets of this kind do not focus on a deep and lasting change in eating habits. Also, they do not encourage the consideration of hunger and satiety signals.

So let's change the concept of "miracle recipe" to that of "effective recipe". So here it is, this recipe. To lose weight and maintain a healthy weight, you have to change your eating habits sustainably and increase your level of physical activity in the long term. Easier said than done, do you think? Here are some tips to help you get started.

SET REALISTIC GOALS

If you are taking steps to lose weight, it may be helpful to set goals. Some people make the mistake of aiming for a substantial weekly weight loss, two to three kilograms, for example. If you are significantly overweight, it is best to lose an average of one to two pounds at first. Eventually, you can aim for a loss of half a kilo to a kilo per week. The latter option may be reasonable if you are considering more moderate weight loss.

Track your progress. Make it a habit to weigh yourself daily or at least very regularly. This will allow you to quickly correct it if necessary.

CHANGE YOUR EATING HABITS

To get the figure of your dreams, you must commit yourself to eat less and better - in the long term, and not just in the coming weeks or months.

Here are some examples of changes that can be very beneficial:

 Learn to recognize the signs of hunger and satiety and keep them in mind. Drink a lot of water. Remember that it is recommended to drink 1.5 to 2 liters of water per day. Reduce the portions on the plate. If after eating you still feel hungry, you can still get some food. Eat lots of fruits, vegetables, and protein-rich foods, such as eggs, nuts, and legumes.

Reduce the intake of sugar and fat.

Do not skip meals. Eat healthy snacks when you are hungry between meals. Eat as much as possible when you are moderately hungry. Do not wait until you are hungry to sit at the table, as you risk eating too much.

Eliminate foods and drinks that provide you with a lot of calories but too few nutrients. This is the case, for example, with carbonated drinks, potato chips, chocolate, pastries, etc. Get into the habit of replacing them with drinks or foods that you like, but are more calorically and nutritionally beneficial. Blueberries, raspberries, or a drinking yogurt can be great choices.

Allow yourself small deviations, but only occasionally. For example, on a birthday, you may well offer yourself a piece of cake. But avoid temptations in your pantry or refrigerator.

Reduce your alcohol consumption.

FAVOR PHYSICAL ACTIVITY

Regular physical activity contributes to weight loss, promotes good health, and provides a general feeling of well-being and better sleep. So what are you waiting for to put on your sneakers? Here are some ways to bring exercise back into your life:

Move as often as possible! Walk a little more each day. For example, choose the stairs instead of the elevator at work or park your car further from your usual entrance. Know that you only need 30 to 60 minutes of physical activity a day to lose weight and stay fit.

Tame new sports activities that put more strain on your muscles and your cardio-respiratory capacity: cycling, hiking, dancing, swimming, etc.

.If you have an illness, consult your doctor before starting a more intensive exercise program.

You don't lose weight by snapping your fingers! The golden rule is simple: patience and consistency. A healthy weight is a promise of well-being and pride!