Losing weight, the big topic of today’s modern world!
With countless weight loss programs and thousands of advice on how to lose weight fast (intermittent fasting, keto, cabbage soup, sleeve…) available, there is still no magic solution if you expect long term results. Here are some tips to better re-balance your daily food intake and promote weight loss.
1. Forget Restrictive Diets
Weight loss results from a calorie deficit. Daily Calories Requirements vary between 2,500 kcal for men and about 1,900 kcal for women depending on age and level of activity.
However, a too large deficit can create an imbalance in the body. A lack of certain nutrients could lead to a loss of energy. Metabolism will slow down and will send you signals to express its need. You will lose weight quickly… but only initially.
Only a good and balanced diet gives lasting results. To avoid “yoyo effects” with your weight, reduce your caloric intake down to 10 to 20% in order to lose weight. Perseverance and consistency are two factors that will help you achieve your goals.
2. Eat proteins (not just meat)
Proteins are not just for athletes. Considered macronutrients, proteins play several essential roles in the human body such as :
- Promoting the construction and repair of muscle tissues
- Helping renew skin, nails, and hair
- Improving the digestion process
Here are the main sources of proteins:
Proteins will reduce the feeling of hunger, encourage the body to expend more energy and burn fat while maintaining muscle mass.
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3. Fruits and vegetables are your best friends
Nowadays, the food we eat is not as healthy as it was 50 years ago ! The processed food we consume has a direct impact on our health and weight. This is where fruit and vegetables come in.
Low in calories and high in fiber, they provide a variety of minerals and vitamins that contribute to a better intestinal transit. Above all, they can and should be consumed at all meals!
To get the most out of their intake, prefer fresh and organic fruits and vegetables. When it comes to vegetables, try to eat them raw as much as possible or steamed. Cooking them too long could alter or even eliminate some of their vitamin content.
4. Chewing will be your new weapon
A meal is not a race!
Take the time to eat and especially to chew each bite. Not only will your digestion be better but you will also get a greater feeling of satiety and appreciate the food you eat.
5. Don’t buy too much
Bad eating habits start with your shopping list… or what you fill your basket with once you are at the supermarket!
A packet of sweets, chips, your favorite chocolate… Limit excessive food purchases as much as possible. Once it is in your cupboards, it’s hard to resist. Once you become aware of this, it will become easier to stop these bad eating habits.
6. Snacking? The enemy of good
Snacking can be defined by this irresistible urge to eat something, without really feeling hungry. A way to fill a void or to offer yourself a little taste of pleasure.
As with smokers, snacking becomes a long-term reflex and a bad habit that is difficult to stop.
Here are some easy tips to stop snacking:
7. Find the right balance
You don’t have to deprive yourself and feel frustrated.
Hamburger and fries with ice cream for dessert or a salad and yoghurt for dessert? The key lies in the balance of your dishes and making smart choices. Avoid combining high-calorie food, dessert, and beverage. Find the right balance between pleasure and healthy food choices.
Discover here some coaching tips.
8. Sugar, the devil in disguise
Don’t confuse all the sugars.
On one hand, we have the slow carbohydrates that can be found in fruits, legumes, and starches. They are the main source of energy for the body: our fuel.
On the other hand, fast sugars or added sugars are those found in processed foods such as sodas, juices, cakes, sweets… They are added to the food by an industrial process to give more taste and more flavour, at the expense of our health.
Sugar is like the plague for nutrition. Its consumption leads to cravings which promote the secretion of insulin, an hormone that is involved in the storage of sugar as fat.
Sugar consumption leads to an increase in fat stores, blood circulation issues, and a risk of type 2 diabetes.
Reducing the consumption of these sugars will therefore decrease the caloric intake and thus help with weight loss.
9. Water is a priority
Our bodies constantly need to be hydrated, and not just because it is made of about 60% of water. Water helps the body function properly for several reasons:
- Diuretic effect: eliminates waste and toxins
- Supports digestion
- Promotes weight loss
- Boosts metabolism
- Improves muscle and bone health
- Reduces the feeling of fatigue
- Promotes oxygenation of cells
Prefer water and avoid sweet drinks, and to a lesser extent fruit juices, especially canned, which contain a lot of added sugars.
10. Good news: small pleasures are allowed!
Let’s be honest! Eating is a vital and real pleasure. The reasons diets do not work are directly linked to their dietary restrictions. Missing your favorite food and feeling frustrated will contribute to loose motivation and affect your mood.
Enjoying occasional small pleasures helps you go the extra mile, as long as you make sure not to overdo them!
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