For many, weight loss is a lifelong challenge. How many times do we hear: "I want to lose weight! I'm going on a diet and starting training!" Trials and errors, diets, false beliefs, etc. Every body is different, every metabolism is unique. Yet, some methods are scientifically proven to promote weight loss. Here is a list of 18 tips that will help you lose weight, not miraculously, but healthily and sustainably.
1- Drink water
A simple way to boost your immune system and burn more calories is to drink plenty of water throughout your day. Also, try drinking ½ liter of water before your meals. On one hand, you will be inclined to eat less and therefore absorb fewer calories.
2- Reduce the size of your plates
By eating less, you will feel less hungry. The stomach is an elastic muscle that can shrink. On one hand, by drinking water, you will feel less hungry. The logic is that your portion should be smaller.
3- At lunch, eat proteins
In the morning, as a substitute for your toast or cereals, eat a good portion of protein. Eggs are the perfect solution! 2 eggs every morning, accompanied by fruit, will give you a feeling of fullness and the energy to start your day well. If you do not eat eggs, replace the eggs with another protein.
4- Drink 1 coffee or green tea
Oh yes, coffee! Coffee is full of antioxidants and unsurprisingly speeds up the body's metabolism. Clearly, black coffee is much more effective for weight loss than coffee sweetened with cream.
Also, green tea contains antioxidants. Polyphenols and catechins, particularly those in green tea, have the unique ability to increase the rate at which fats are burned and the body's energy expenditure. (see Gamma Force green tea extract)
5- Eat vegetables and fruits!
In the morning, your portion of fruit is important. A good source of energy, vitamins, good carbohydrates, and fiber.
Half of your plate should be filled with vegetables. Vegetables are also full of fiber. Fiber provides a feeling of fullness and good intestinal health.
6- Eat fiber
This will not be the first or the last time you read that eating fiber helps with weight loss! They are a natural appetite suppressant and aid intestinal transit. We should all eat an average of 30 grams per day, whereas the average is often around 15 grams. There is room for improvement!
Fibers slow down the digestion process, inhibit the conversion of sugars into fat in the body, and have the ability to accelerate intestinal transit.
Fruits, raw and cooked vegetables, whole grains, add fiber to your diet!
7- Eat more protein
Make sure you have enough protein in your meals. The proteins are there to support you, giving you enough energy to get through your day. One serving at each meal, including breakfast. And a snack in the afternoon, with some fruit and some nuts, for example, to support you.
8- Eat more slowly and mindfully
Eating quickly while looking at your screen does not allow our brain to understand that it is no longer hungry. The brain takes a few minutes to realize that it is no longer hungry. So eating more slowly and mindfully will ultimately allow you to eat less. (see the article: What does Intuitive Eating eat in winter?)
9- Keep a food diary
To get a true overview of what you eat in a week, try keeping a food journal for a short period. You will have in front of you what you eat in a week. You will then be able to see where your meals need a touch of love (less processed meals, less bad sugar, more good proteins, ofomega 3, etc.)
10- Reduce your carbohydrate/sugar portions
I am not telling you to stop eating sugar altogether, but rather to change the type of carbohydrates you consume throughout the day. In fact, after keeping your food journal, you will be able to more easily replace your sugary foods with others that are just as tasty but much more nourishing. Moreover, it is proven that consuming refined sugars causes strong hunger and cravings just a few hours after eating.
Added sugars are harmful to our bodies, causing addiction! Our fruits and vegetables contain enough good carbohydrates to suffice for a day.
Cutting them? Difficult, yes, I agree. It's a real addiction. The first few days will be physically tough, but after a few days, you will feel much better.
Moreover, in addition to helping you lose weight, you will reduce the risks of type 2 diabetes, obesity, and cardiovascular diseases.
11- Plan a menu
By having a weekly menu planned, it is much less tempting to reheat a less nutritious prepared meal or to stop looking for a fast food meal. And in the end, you will see that planning saves you time and money.
12- Sugary drinks?
You can read here: drink water!
Yes, by sugary drinks, we easily mean sodas, energy drinks, alcohol, iced coffees containing more sugar than coffee, fruit juices, etc. Yes, even fruit juices are part of this category. They are natural sugars, yes, but concentrated and without the fiber, so best to avoid!
You don't like drinking water because it lacks flavor? Add a few slices of strawberries, a slice of lemon, cucumbers, and mint leaves, and you'll rediscover the way to enjoy your water.
Please note that black coffees (consumed in moderation), green teas, or other infusions are excellent for health.
13- Do you keep a nutritious snack close by
Make sure to have a nutritious snack close by, something nutritious, fruits and nuts, vegetables and hummus, etc.
You will make sure not to pick something less nutritious and more fattening!
14- Brush your teeth after your meals
This is not the dentist speaking, and I promise, I have not received any sponsorships from a toothpaste company!
You'll see, after having clean teeth, it's harder to grab a little snack!
15- And physical activity in all this?
The more you move, the more your metabolism will get used to burning its calories.
It will be excellent for your physical and mental health! 30 minutes a day of good physical activity, at a good pace, is enough.
Once a day, we say to ourselves: "Ok! Let's get moving!"
16- Reduce your stress level
Cortisol, the hormone secreted by our body under stress, hinders our weight loss and PROMOTES weight gain. Reducing your stress level will facilitate your weight loss in the long term. Sports, yoga, meditation, etc.
Also, the magnesium is a muscle relaxant. It will also have an effect on reducing cortisol and thus promote your weight loss.
17- Sleep well
Lose weight while sleeping?
In fact, more and more research is linking obesity or type 2 diabetes with poor sleep. Furthermore, a recent research published in the Canadian Medical Association Journal demonstrates that an overweight person is more likely to lose weight if they sleep more than 7 hours per night. However, the same person who sleeps less than 6 hours per night is less likely to lose weight. On the contrary, they might gain more than lose.
Please note that the qu'un quality magnesium will also help you with the quality of your sleep.
18- Consult if necessary
If your relationship with food is not healthy, if you are addicted to it, or if you have a love-hate relationship with food, or any eating disorder, give yourself the gift of seeking help.
18 tips and tricks that can support you in your approach. No diets, just integrating healthy and sustainable habits into your lifestyle. Set achievable goals, and allow yourself 1 meal per week to treat yourself a little, so you don’t feel like you’re failing if you don’t stick to your plan all the time.
A healthy mind in a healthy body!
Article written by Audrée Hogue