8 Tips For Lasting Weight Loss

Losing weight but above all not putting it back on is never easy. All the trendy 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! There is no reason to feel guilty because who would not be tempted by such an approach? So how can you permanently lose those sneaky and extra pounds that poison your life? Here are some keys to help you!

Ditch the fad diets

Some diets make you lose weight, sometimes even a lot, but at what cost? Why do you impose restrictive and unsuitable diets on yourself? You very often expose yourself to a 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 environmental components. How frustrating!

You know the yo-yo effect by heart, this infernal phenomenon! One diet chases another but always ends the same way: an inevitable weight gain accompanied by a few extra kilos. This is the very effect of a restrictive diet. This relapse has inevitable consequences on your daily life. 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 everyone would know! You have to regain control of your body by giving it a healthy and varied diet. It is better to accept a few curves rather than wanting to reach an unrealizable goal; this is an essential condition if you want to stabilize your weight.

To lose weight sustainably, opt for non-dieting by choosing instead 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, it is important to keep in mind that nothing replaces consulting a health professional to establish a nutritional program adapted to your situation. In other words, nothing replaces personalized monitoring.

Eat varied, diverse, and colorful foods

Changing your eating habits will allow you to better control your weight. It is about establishing 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-established. Go slowly. It is better at first to 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 eat your meal on a corner of the table), to appreciate the contents of your plates. Did you know that your brain needs 20 minutes to start receiving the first signals of satiety? In other words, if you eat in 5 minutes, it will not have the information. You will be neither satisfied nor full!
  • Cut your food into small pieces, and 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 is very important!
  • Eat until you are full, but not too much. When you have eaten enough, stop even if there is some left on your plate, even if the contents of your plate are calling you; do not force yourself to finish it. This requires a good knowledge of these signals, I grant you! You must be full, but just enough!
  • Focus on filling foods with low caloric density, therefore reduce foods that are too fatty and too sugary;
  • Do not skip meals, and have at least one substantial and convenient snack to eat such as a fruit or a drinkable yogurt with a slice of wholemeal bread; this will avoid the risk of snacking;
  • Drink water before you sit down to eat, you will eat a little less. Water acts as a natural, calorie-free appetite suppressant;
  • Add some color to your plate, it’s good for your morale. Plus, you’ll stock up on antioxidants!

Moderate your quantities

First of all, you have to relearn how to eat everything, yes, everything! Don’t cut out any foods, eat like the rest of your family, friends, or colleagues. Simply, since overconsumption is the main cause of weight gain, you will have to remain attentive to the quantities ingested without going to the extreme by weighing your food. 

Get off the scale! Don’t put extra strain on yourself.

If you listen to your body, you will be able to appreciate the quantities sufficient to avoid deficiencies and optimize your health.

To help you :

  • Swap your large plates for smaller ones: you’ll put less on them!
  • It is better to start by serving yourself small portions and then helping yourself if necessary rather than having a full plate from the start;
  • You have overindulged in extras, the chocolate cake has caught your eye. Above all, don’t feel guilty, you also need to know how to enjoy gourmet pleasures. You will simply compensate with a more frugal meal or increase your sports dose!

Eat less fat and sugar

Often, diets involve a great deal of frustration in fatty and sugary foods. It is not about eliminating everything but simply curbing your consumption.

Particular attention will be paid to the qualitative aspect of fats:

  • Choose a good oil for seasonings such as rapeseed oil and remember to vary them;
  • For cooking, choose vegetable oils that are heat resistant, such as olive oil;
  • Don’t skip the raw fresh butter for morning toast or to garnish cooked vegetables.

We will limit fatty foods such as cold meats, cheeses, etc., but there is no need to switch to skimmed dairy products.

As for sweet products, don’t forget them. They are part of a pleasurable diet. Eliminating them is too frustrating. Treat yourself occasionally but always in moderation! A tip to limit their intake, when you scan food labels, avoid all products whose primary ingredient is sugar. That will already be a good point!

Get physical activity

Practicing a physical activity, no matter how minimal, is essential! Even if it is established that sport does not make you lose weight, it is a considerable help in losing weight, not to mention the benefits on your state of mind. Indeed, while you are doing sport, you do not think about snacking, it is an excellent diversion from food. Sport motivates you, and contributes to well-being, and if, in addition, you are consistent, maintaining the weight in the long term will be easier.

To stick to it, it is essential to choose an activity that suits you and not one that is imposed on you. This could be walking, swimming, climbing stairs, or why not gardening. Ideally, vary the activities. And do them with a smile!

Remember: the diet you put in place must not only respect your nutritional needs but it must be personalized, adapted to your desires, your food tastes, your lifestyle… because you are unique. You have to convince yourself of this.

These tips are the cornerstone of success.

Remember to hydrate regularly

Water is essential to our body, as it is our main constituent (65%). It is therefore recommended to drink at least 1.5 l of water to allow the body to recover the water lost during the day.

Although it does not make you lose weight, it helps you stay in shape over the long term because it helps to drain metabolic waste and toxins, which in particular prevents the formation of cellulite. 

Drinking water limits snacking: when hunger strikes, drinking a large glass of water will keep you going until the next meal. It gives a feeling of fullness and causes an appetite-suppressant sensation. 

Do not skip meals

Skipping meals does not make you lose weight, quite the contrary. If weight loss can be observed, it will only be temporary and will cause the body to store more. In addition, if this eating behavior is repeated regularly, it can lead to an increased risk of heart disease as well as the development of type 2 diabetes.

Skipping breakfast can lead to afternoon snacking and cravings as your body tries to make up for the lack of food. The calories consumed at the end of the day are just as numerous, if not more because the foods consumed during snacking are high in sugars and fats. 

If you don’t have time to eat, plan balanced snacks for the afternoon such as fresh fruit, wholemeal bread, plain dairy products, dried fruit, or raw vegetables to crunch.

Knowing how to please yourself

Eating without pleasure generates frustration in the long run, hence the failures regularly observed in draconian diets.

To be able to lose weight sustainably, you need to be able to eat foods that you like and that give you pleasure. Whether you’re a fan of sweet or salty foods, whether it’s chocolate or chips, it’s not about eliminating these foods from your diet.

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