You want to lose weight and don’t really know how to do it? To lose weight sustainably, it is better to make some dietary adjustments and exercises rather than to deprive yourself unnecessarily.
You can manage to lose a few pounds under two conditions: change your eating habits and increase your physical activity. If you don’t exercise today, it doesn’t have to be sports, but a daily walk or a little swimming every week can do a lot.
Hey, watch your step! If you need to lose five kilos or more, go to a doctor or dietician because you need regular follow-up.
Basic rules for weight loss
To change your food, it is necessary to reduce moderately calorie intakes, that is at first fats and quick-burning sugars. It is absolutely necessary to respect the food best practice by adding to it some simple rules.
. Not to jump meal, especially the breakfast which has to remain copious. Make a light meal in the evening;
. Eat nothing outside the meals. If you are hungry between the meals, to drink a big glass of water, a coffee or a tea without sugar. Drink also before the meal and in the middle of the meal;
. Keep eating starchy foods at every meal: pasta, rice, potatoes or bread. They get a feeling of satisfaction and bring the energy of which you need, as well as fibers. On the other hand, all which accompanies them is to be limited: fat sauces, butter, cheese, crème Fraiche, etc. Thus it is necessary to consume these alone starchy foods or with a seasoning without sugar nor without fats;
. Delete the sweet carbonated drinks;
. Delete alcohols and beer. You can keep drinking wine, rather red, by limiting you to a glass a day;
Avoid eating away from you because it is more difficult to check your food. To the restaurant, it is sometimes possible, with friends it is more difficult … If you make a good meal to several, it is then necessary to try to decrease the quantities and especially not to serve again of a dish;
. Choose thin meats and favor poultry, without the skin, the fishes and the shellfish;
. Attention to hidden fats: avoid all the meats in sauce, the fat delicatessen, cheese-topped dishes rich in milk, butter or cream, Swiss cheese and eggs, the fryings, the croissants, and similar products and the cake stores, the sweets and the chocolate, the ices, the crackers;
. Food of the at-will vegetables and in all their forms: raw, cooked, in soup;
. Eat two fruits a day, but no more;
The cookings to be favored :
. Meats: grilled or roasted
. Fishes: grilled, baked or in microwaves, or in curl-paper
. Vegetables: in the vapor, steamed or in the microwave;
. Makeup seasonings and sauces the least fat possible: put a little oil, butter or cream, then use the lemon, the yogurt, the stock cube, and the soy sauce, finally season to your taste with aromatic herbs and spices.
How to lose weight durable?
To lose weight it is necessary to lean on some solid principles:
1. Give itself time, at least one month to lose 2 in 3 kilos;
2. Warn the raging hunger and fatigue;
3. Well be held in rules fixed at first;
4. Avoid vitamin deficiencies and the minerals;
4. Do not use medicine or special food for diet;
6. Keep a maximum of pleasure to eat.
To slim down, determination above all!
While respecting these nutritional rules, to lose weight it is good to know how to choose the least energetic foods. It is, therefore, useful to know roughly the nutritional value of some common foods.
It remains for you to be determined and not to yield to all temptations. The first week is often difficult but the first kilo lost is encouraging! However, small deviations are permitted provided they are exceptional. It is up to you to find a balance without falling into the obsession with food and frustration. Otherwise, you run the risk of cracking and snacking impulsively, then feeling guilty and deprivation again, and falling into a completely unproductive cycle compared to your weight loss goal!