10 tips for losing weight healthily and sustainably

1. Adopt a balanced, healthy, and varied diet

Changing your eating habits helps you better control your weight. It is important to establish a balanced, healthy, and varied diet to break with your old eating habits without causing a sudden change. A diet rich in protein helps you lose weight while feeling full. Foods rich in fiber such as whole grains, fruits, and vegetables also prolong satiety and prevent cravings.

2. Write down what you eat and pay attention to the calorie deficit

Whether you use a digital tool like the WW app or just a pen and paper, it’s helpful to write down everything you eat. According to one study, women lose about 4% more weight when they keep a food diary.

3. Reduce stress as much as possible

According to a study, people with high levels of cortisol (the stress hormone) tend to weigh more and have an increased waistline and BMI. In addition, stress increases the appetite for foods rich in sugar and fat. 5 minutes of meditation a day, or a yoga session can remedy this. It is also necessary to set limits for yourself.

4. Get enough sleep

While sleep may not seem to have much to do with weight loss, research shows that it does play a vital role. One study found that people on a low-calorie diet who slept just 5.5 hours a night lost less body fat than participants who slept 8.5 hours a night.
Of course, everyone’s sleep needs are different, but the National Sleep Foundation recommends getting between 7 and 9 hours of sleep a night for most adults. Meditation, for example, can help you fall asleep.

5. Play sports & practice physical activity

Physical activity plays a vital role in sustainable weight loss. Start by moving a little every day and limiting the amount of time you spend sitting. Then, try to find an activity that you enjoy. WW members love activities like pilates for example

6. Pay attention to quantities

Even if you eat quality food, you can still eat too much. Listening to satiety signals and controlling portions is therefore very important.

The right portion size depends on each individual. It depends on what you want to eat, how much you want to eat, and what fits into your Points budget. And of course, it also depends on how satisfied you feel after eating. To achieve your weight loss and wellness goals, it’s important to know what portions are right for you.

7. Eat less fat and sugar

Often, drastic diets ban fats and sugary products. We are not talking about eliminating everything but simply curbing consumption. The WeightWatchers program will naturally lead you to make the right choice. Our nutrition advice will help you manage difficult times and make the right decisions when it comes to nutrition

8. Pay attention to what you eat between meals

Eating between meals is not necessarily forbidden! What is dangerous for weight management or loss is losing control of what you eat. And that’s what happens most often when we snack. That’s why, at WeightWatchers, we prefer to talk about snacks and especially we like to plan them. When you plan your snacks, you choose better, and above all you prevent temptations.

To be on the safe side, make sure you always have fruits, vegetables, and other healthy snacks on hand! Also think about when it would be useful to have a snack on hand, for example when you have a lot of work or you travel a lot!

9. Hydrate yourself regularly

Water does not make you lose weight directly, but it helps you stay in shape over the long term because it helps to drain metabolic waste and toxins. The WeightWatchers program gives you some ideas on how much water you should drink per day.

Opt for calorie-free and sugar-free drinks and avoid unnecessary calorie intake. If you don’t want to drink just water, you can also flavor it with fruit or drink cooled tea. Discover our tips for drinking more water here.

10. Don’t be too hard on yourself

Instead of focusing on the things that are weighing you down during your day, focus on the positive. Don’t be too hard on yourself and try to be compassionate. Losing weight will then seem less difficult, and your chances of success will improve.


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