How to lose weight sustainably and healthily?
Reducing fat mass, having an attractive and perfectly proportioned figure, losing weight without depriving ourselves: this is the ultimate dream of many of us. Drastic diets have proven their limits. The lost pounds are quickly regained. That’s why we’re going to look at the8 most effective techniques to lose weight sustainably and healthily.
1 – A gradual and measured weight loss
To lose weight sustainably, it is necessaryto create a daily caloric deficitr. Thecaloriesconsumed should be less than your daily energy expenditure. To ensure long-term weight loss, you needto reduce your nutritional intake gradually.
For example, if you used to consume 3000 calories a day, suddenly going to 2000 will cause the yoyo effect harmful to the body. The best would be to opt for a diet with 2800 calories then 2600 then 2400 and so on…
The body will gradually adapt to its new food hygiene and the pounds will disappear without causing fatigue or drop in energy.
2 – Practice intermittent fasting in a measured way
You’ve probably heard about the power of intermittent fasting to melt away extra pounds. It involves alternating hours of fasting with hours of ordinary feeding. If the practice of thisdietover a long period of time can weaken the body, you have the possibility to customize this technique to get the better benefit.
Remember that during the food abstinence phase, the body draws on its reserves to produce energy. If you practice intermittent youth2 to 3 times a week, you stimulate the loss of fat mass by forcing your body to transform the stock offatinto energy fuel.
3 – Do not deprive yourself
We mistakenly think that to lose weight, we must eradicate certain foods from our diet forever. No chocolate, no cream, no bread! Still, deprivation is the way to dive back as fast as you started your diet.
Food restriction acts on both the body and the brain, the former trying to take revenge by storing any intake it receives, the latter by causing bulimic behavior. Know that deprivation will lead you nowhere except to irrepressible cravings to eat often high-calorie foods.
So, even during a diet, if you are tempted by a sweet or a hearty dish, give in rather than resist. The desire will fade, which will allow you to resume your diet.
4 – Control quantities
In fact, one of the fundamental points to lose weight sustainably is tocontrol theamountof food you consume. Eat a chocolate bar yes, a whole bar no! This is valid for all types of food. Carbohydrates that have taken this false reputation of making us fat only have an impact when they exceed the tolerated rate over a day.
To help you eat less, always use small plates. Some claim that by eating with Japanese chopsticks, they managed to lose weight sustainably without even changing the contents of their plates.
5 – Eat in the morning, at noon or in the evening: it makes all the difference!
It goes without saying that having a good breakfast is very beneficial for your health but also for losing weight and keeping it off. This food intakeallows you to last all day and avoids repeated snacking .
Take the opportunity to treat yourself: wholemeal bread, cereals, pudding, fruit, eggs, light butter, homemade jam…Everything you eat will be burned during the hours that follow. Lunch should be healthy and balanced but substantial enough to replenish your energy.
On the other hand, in the evening, it is better to be content with a small soup , a salad or a dish rich in protein, avoiding all high-calorie foods which will be immediately stored in fat.
6 – Listen to your body
When you have an irresistible urge to eat, you need to ask yourself the right questions. Is this impulse motivated by hunger or by boredom? Many people who suffer from overweight problems claim that their binge eating occurs during times of stress , anger or idleness.
It is a psychological factor that is at the origin of weight gain and whose treatment begins with awareness. Listen to your body and your emotionstag. Try to understand and analyze them to control your diet and stabilize your weight.
7 – Love the process beyond the result
Losing weight permanently takes time and requires a lot of commitment and patience. Instead of chasing the pounds on the scale, you need to train your mind to enjoy the process.
By remaining fixed on the final result, frustration and weariness will quickly set in. Your journey to refine your silhouette and get rid of excess pounds should be experienced as an experience, an adventure during which you reconnect with your body and your inner being.
Your motivation, you must draw it from the progress and the daily challenge that you launch yourself.
8 – Eat healthy and balanced
The most effective advice to apply to lose weight permanently is to adopt a healthy lifestyle. Healthy food is your best way to eliminate extra pounds without taxing your mind .
No more diets! Studies have shown that the basis of any sustainable weight loss is the consumption of healthy foods whileavoiding industrial products that threaten your health and make you gain weight without even realizing it.
The dietary balance lies in the consumption of marco-elements: fats-carbohydrates-proteins, not to mention fiber, minerals and vitamins. By focusing on the quality offoodrather than its quantity, weight loss will not be long in coming!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.