Do you want to lose weight and don't really know how to go about it? To lose weight sustainably, it's better to make some dietary adjustments and some exercises rather than depriving yourself unnecessarily.
Feeling unwell, wanting to change, health problems related to being overweight... Weight loss is a common goal for many women. Questions often come up on this subject: what diet should we favor? What exactly should we eat? What diet should we adopt? What sport should we practice? What exercises should we do? Faced with these questions, here are some easy tips to integrate into daily life to lose weight sustainably.
How to lose weight easily and sustainably: our practical advice and tips
To change your diet, you must moderately reduce your calorie intake, i.e. first of all fats and fast sugars. It is absolutely essential to respect the good eating practices of a healthy diet (by adding the following simple advice.
Do not skip meals, especially breakfast, which should remain plentiful. Prepare a light meal in the evening;
Wait until you are hungry before eating. It is essential to differentiate between desire and hunger. For example, if you want sweets or chocolate, which are full of sugar, it is not necessarily hunger, but gluttony. So be careful to distinguish the two and if you feel a little peckish, choose a healthy snack: a fruit, a handful of oilseeds.
Set a weight loss goal (BMI calculation); the goal of the BMI is to know, based on your weight and height, whether you are in the "underweight (thin)", "normal", "overweight" or "obese" weight category. It will then be easier to determine how many kilos you need to lose. The BMI also helps determine the type of chronic diseases to which you are exposed (cardiovascular diseases, diabetes, hypertension, cholesterol, etc.).
Do not eat anything outside of meals. This is a simple, yet essential tip: snacking should be banned when dieting. This bad habit is encouraged by the stress of daily life, boredom, frustration, lack of physical activity, etc., but rarely by hunger (a suitable diet should include fairly filling meals). A problem with snacking? The stomach, out of balance, no longer recognizes the "real" feeling of hunger. Result: we eat more and gain weight. To stop this vicious circle, drink a large glass of water or unsweetened tea as soon as the urge to snack rears its ugly head.
Eat slowly; another very useful tip for melting the fat stored in fat cells. Indeed, chewing well is the first step in digestion: it allows food to be finely chopped and activates the production of salivary enzymes. In short, chewing facilitates the absorption of nutrients and optimizes digestion. It is also useful for feeling full, which usually occurs after twenty minutes. The slower you chew, the less you will need to eat. Practical, to avoid snacking that keeps weight gain at bay!
Continue to eat starchy foods at each meal: pasta, rice, potatoes or bread. They provide a feeling of fullness and provide the energy you need, as well as fiber. On the other hand, everything that accompanies them should be limited: herb sauces, butter, cheese, crème fraîche, etc. You should therefore consume these starchy foods alone or with a seasoning without sugar, salt or fat;
Remove sugary carbonated drinks; Indeed, they are bad for your health - and for your body - for several reasons: rich in sugar and gas, they bring out weight gain and bloating in the stomach. As for the carbon dioxide contained in sparkling water, it would promote an increase in appetite. Also, to keep a nice flat stomach, it is better to ban these drinks.
Eliminate alcohol and beer. Because, yes alcohol is a calorie bomb, almost as rich as fats. When you drink a glass of alcohol, the mixture will store the sugars present in the drink in the form of fat. At the same time, alcohol consumption stimulates the appetite. Aperitifs should therefore be avoided. , if you still want to treat yourself, red wine (around 89 calories) and champagne (80 calories for a glass) are to be preferred.
Avoid eating out because it is more difficult to control your diet. At a restaurant it is sometimes possible, at a friend's house it is more difficult... If you are having a good meal with several people, you should then try to reduce the quantities and above all never help yourself to a dish;
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