For many, losing weight is the challenge of a lifetime. How many times do we hear: I want to lose weight! I'm on a diet and training! Trial and error, diets, false beliefs, etc. Every body is different, every metabolism is. However, some methods are scientifically recognized to promote weight loss. Here is a list of 18 tips that will help you lose weight, not miraculously, but healthily and sustainably.e.
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 to drink ½ liter of water before your meals. On the one hand, you will be inclined to eat less and therefore absorb fewer calories.
2- Decrease the size of your plates
By eating less, you will be less hungry. The stomach is an elastic muscle, which can shrink. On the one hand, by drinking water, you will be less hungry. Logic is that your portion should be smaller.
3- At lunch, eat protein
In the morning, as a substitute for your toast or your cereal, eat a good portion of protein. Eggs are the perfect solution! 2 eggs every morning, accompanied by fruit, you will feel a feeling of fullness and you will have the energy to start your day on the right foot. If you are not eating eggs, replace the eggs with another protein.
4- Drink 1coffee or green tea
Yep, coffee! Coffee is full of antioxidants, and not surprisingly, it speeds up the body's metabolism. Clearly, black coffee is much more effective for weight loss than coffee sweetened with cream.
Also, green tea also contains antioxidants. Polyphenols and catechins, especially those in green tea, have the particularity of increasing the rate at which fat is 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 loaded with fiber. Fiber provides a feeling of fullness and good gut health.
6- eat fiber
This won't be the first or last time you read that eating fiber helps you lose weight! They are a natural appetite suppressant and facilitate intestinal transit. We should all eat an average of 30 grams per day, when the average is often around 15 grams. There is room for improvement!
Fiber slows down the digestion process, slows down the absorption of sugars into fat in the body, and has the power to speed up intestinal transit.
Fruits, raw and cooked vegetables, whole grains, add fiber to your diet!
7- Eat more protein
Make sure you get enough protein in your meals. Theprotein are there to support you, to give you enough energy to get through your day. One portion at each meal, including the morning meal. And ansnack in the afternoon, with some fruit and some nuts, for example, to support you.
8- eat more slowly and consciously
Eating quickly and looking at the screen does not allow our brain to realize 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 consciously will ultimately help you eat less. (see article:Intuitive eating, what do you eat in winter?)
9- keep a food diary
To get a true picture of what you eat in a week, try keeping a food journal for a short period of time. You will have in front of you what you eat in a week. So you can see where your menus need a touch of love (less processed meals, less bad sugar, more good protein,omega 3, etc.)
10- Decrease your portions of carbohydrates / sugars
I'm not telling you to stop eating sugar, but to change the type of carbohydrate you eat in a day. In fact, after keeping your food journal, you can more easily replace your sugary foods with others that are just as tasty but much more nutritious. Plus, consuming refined sugars is proven to cause high hunger and cravings just a few hours after eating.
Added sugars are harmful to our body, causing addiction! Our fruits and vegetables contain enough good carbohydrates to suffice us in a day.
Cutting them Hard, yes, I agree. It’s a real addiction. The first few days will be physically difficult, but after a few days you will be much fitter..
In addition, in addition to making you lose weight, you will decrease the risk of type 2 diabetes, obesity and cardiovascular disease.
11- Plan a menu
By having a menu of the week planned (See theIsabelle Huot's menu), it’s much less tempting to reheat a less nutritious prepared meal or stop looking for a fast food meal. And in the end, you'll find that planning saves you time and money.
12- Sweet drinks?
It reads here: drink water!
Yes, by sugary drinks, we easily mean soft drinks, energy drinks, alcohol, iced coffees containing more sugar than coffee, fruit juice, etc. Yes, even fruit juices fall into this category. They are natural sugars yes, but concentrated and without fibers, so avoid!
Note that black coffees (consumed moderately), green teas or other infusions are excellent for your health.
13- Keep a nutritious snack nearby
Make sure you have anutritious snack nearby, something nutritious, fruits and nuts, vegetables and humus, etc.
You'll make sure you don't go grab something less nourishing and more fattening!
14- Brush your teeth after your meals
It's not the dentist speaking, and I promise, I haven't received any sponsorship from a toothpaste company!
You will see, after having clean teeth, it is more difficult to have a small snack!
15- And physical activity in there?
The more you move, the more used your metabolism to burn calories.
It will be excellent for your physique and your mind! 30 minutes a day of good physical activity at a good pace is sufficient.
Once a day, we say to ourselves: "Ok! I'm moving my ass!"
16- Lower your stress level
Cortisol, the hormone released by our bodies under stress, interferes with our weight loss and PROMOTES weight gain. Lowering your stress level will make your weight loss easier in the long run. Sport, yoga, meditation, etc.
Also, themagnesium is a muscle relaxant. It will also have an action on the reduction of cortisol and therefore to promote your weight loss.
17- sleep well
Lose weight while sleeping?
In fact, more and more research is linking obesity or type 2 diabetes to poor sleep. In addition, arecent research published in the Canadian Medical Association Journal shows that an overweight person is more likely to lose weight if they sleep more than 7 hours per night. In contrast, the same person who sleeps less than 6 hours a night is less likely to lose weight. On the contrary, she could take more than lose.
Note that the onequality magnesium will also help you with the quality of your sleep.
18- Consult as needed
If your relationship with food is unhealthy, addicting, or have a love-hate relationship with food, or any eating disorder, make it a gift to yourself to seek counseling.
18 tips and tricks that can help you along the way. No diets, just integrate healthy and sustainable habits into your lifestyle. Set achievable goals, and allow yourself 1 meal a week to spoil yourself a bit, 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