If some people only want to lose 2 to 3 kilos, others use our services to eliminate 5 to 10 times more. But are there really effective solutions to lose weight sustainably? The answer is yes, as long as you follow a few essential rules and build patience. Discover our tips to know how to lose weight.
To be successful in losing weight, it is important to stay motivated, choose the right time, and not set goals too high and finally accept less spectacular weight loss. Consider losing more than 1 kilo per week. Permanently changing habits and adopting a varied diet are key success factors. A serious diet must be able to maintain the most varied diet possible, in which all food groups are represented. Never skip meals, respect three meals a day and have a snack around 17/18 hours. Have a fruit, like an apple, for example, constantly on yourself.
Do not use a plate several times and reduce the amounts consumed. Take the time to eat more slowly. Eat less salty because salt increases hunger pangs. You need to drink at least 1 liter to 1.5 liters of water per day. Limit alcoholic beverages and sweets to a minimum, as they provide a large number of calories.
The practice of a diet should in no way stop your hunger during the day or at the end of a meal. Being well satisfied shows the caloric needs well covered. Eating well is the prerequisite to starting a good diet. The change in bad eating habits must be definitive. You should consume at least five fruits and vegetables a day, at each meal, in case of small hunger, fresh, frozen or canned. A balanced breakfast should minimize 2% of your daily caloric intake, which is far from the case for most people.
It should also be remembered that almost 80% of the plans result in weight loss failure and recovery one year after the plan was stopped.
Choice of food:
Eat more fish, 2 to 3 times a week at least. Greens and vegetables are recommended for every meal. Feel free to replace meat and fish with cheese or eggs during a meal. Finally, reduce the amount of certain foods like chocolate, cakes, peanuts.
Allow yourself to drift, have fun, eat a good meal every now and then is still essential – it is enough to recover during subsequent meals.
Getting a square of chocolate every day helps avoid too much frustration. It is advisable to eat green vegetables that contain fiber and increase the feeling of satiety. They prefer vegetables to meats: eat raw vegetables in large quantities, since they are low in calories, calm the feeling of hunger and contain many minerals and vitamins. Season reasonably avoiding butter, oil, mayonnaise, etc. Use herbs and spices to add flavor to dishes. Try alternative cooking methods such as the oven, steam, and grill. Do not remove bread, rice, pasta, legumes and potatoes, as they contain starch and fibers that decrease hunger pangs.
Get regular physical activity
You cannot practice any diet without regular physical activity. Regular physical activity is essential to considering losing weight. Sport helps stabilize weight and harmoniously distributes muscle mass to achieve a silhouette modification. Practice at least 2 to 3 sessions of approximately 30 to 40 minutes of sport each week. Do gymnastics, walk, jog, swim, ride a bike. Get regular physical activity… and especially progressive. Follow the advice of your doctor in case of significant overweight given the joint or cardiovascular risks.