Losing weight but above all not gaining it back is never easy. All the fashionable miracle diets with beautiful, unrealistic and untenable promises sell you dreams but do not give you the means to maintain the results obtained, if there were any! No reason to feel guilty because what person would not be tempted by such an approach? So how can you sustainably lose those sneaky and superfluous pounds that are poisoning your life?
Here are some keys to help you!
Ditch the Fancy Diets
Some diets do indeed make you lose weight, sometimes even a lot of weight, but at what cost? Why are you imposing restrictive and unsuitable diets on yourself? You very often expose yourself to the risk of nutritional imbalance (in fiber, minerals, vitamins, etc.) which is harmful to your health: note, for example, that high-protein diets can overwork the kidneys. Not to mention that it requires a lot of willpower, and without forgetting the psychological, behavioral or even those linked to the environment components. What frustration!
You know the yo-yo effect by heart, this infernal phenomenon! One diet chases the other but always ends the same way: an inevitable weight gain accompanied by a few extra kilos.. You find yourself in a situation of failure, guilt, low self-esteem… You have to face the facts, the miracle diet does not exist, otherwise it would be known! You need to regain control of your body by giving it a healthy and varied diet. And it is better to accept a few curves rather than wanting to achieve an unachievable goal; This is an essential condition if you want to stabilize your weight.
To lose weight sustainably, opt for non-dieting and instead choose to adopt good eating habits that are observable in the long term. Also, it is essential to be supported in your approach. All sprinkled with non-frustration. This is the only way to get there.
Also, you must keep in mind that nothing replaces consultation with a health professional to establish a nutritional program adapted to your personal situation. In other words, nothing replaces personalized follow-up.
Eat varied, diverse and colorful
It’s about implementing a balanced, varied and diversified diet to mark a break with your old eating habits but without causing a sudden change because habits are very often well anchored. Take it easy. It is better to initially consider adjustments, small, simple changes that will lead to others rather than turning everything upside down.
Here are some simple, common-sense tips:
Take the time to eat, to sit down (and not to have your meal on a corner of the table), to appreciate the contents of your plates.. In other words, if you eat in 5 minutes, he won’t have the information. You will neither be satisfied nor full!
Cut your food into small pieces, chew slowly. The key word is to optimize the pleasure of tasting (without increasing the quantities consumed); Pleasure must remain at the center of your plate, it’s very important!
When you have eaten enough, stop even if there is some left on the plate, even if the contents of your plate appeal to you; don’t force yourself to finish this one. This requires a good knowledge of these signals, I grant you that! You need to be full but just enough!
Do not skip meals, have at least one substantial and practical snack to eat such as fruit or yogurt to drink with a slice of wholemeal bread; you will thus avoid the risk of snacking;
Drink water before eating, you will eat a little less. In fact, water fulfills the role of a natural non-calorie appetite suppressant;
! Don’t cut out foods, eat like the rest of your family, friends or colleagues. Simply, as overconsumption is the main cause of weight gain, you will have to remain attentive to the quantities ingested without going to extremes by weighing your food.
Detach yourself from the scale!
If you listen to your body, you will be able to appreciate sufficient quantities to avoid being deficient and optimize your health.
It is better to start by serving small portions and then refilling if necessary rather than having a full plate from the start;
You overindulged in the extras, the chocolate cake made you smile. Above all, don’t feel guilty, you also need to know how to enjoy gourmet pleasures.