Many weight loss diets designed to help you lose weight leave you hungry, unsatisfied, or eliminate major food groups, causing you to gain more weight than you lost at the end of your diet.
Many will tell you that the basis for successful weight loss comes from a healthy diet, reduced calorie intake, combined with increased sporting activity.
In reality, there is no one-size-fits-all solution to losing weight. Every body reacts differently to foods, depending on genetics and many other factors. A person could lose three kilos in a month while it will take you 5 months to achieve the same result.
Finding the right method to lose weight can take time and require patience, commitment and experimentation.
For successful, long-term weight loss, you need to make permanent changes to your lifestyle, health habits, and nutrition that suit your body and metabolism.
To help you with your weight loss, here are our tips and tricks.
What should you eat to lose weight?
While some respond well to calorie counting or similar restrictive slimming methods, others prefer to have more freedom in planning their weight loss programs in order to shed those extra pounds.
Adopting a new eating style that promotes weight loss should include decreasing your total calorie intake. Reducing your calorie intake does not mean giving up the taste of food, the satisfaction or the ease of preparing meals.
1. Cut down on refined carbs
One way to help lose weight more quickly and easily is to reduce sugars and starches, or carbohydrates. This could be with a low-carb diet or by cutting down on refined carbs and replacing them with whole grains. Your hunger levels will decrease and you will end up eating less.
On a low-carb diet, you'll use burning stored fat for energy instead of carbs, which promotes weight loss.
Note that it can be difficult to adhere to a low-carb diet, which can result in yo-yo dieting and less success in maintaining a healthy weight.
Low-calorie diets may result in weight loss that is more easily maintained for longer periods of time.
A 2019 study correlated high whole grain intake with lower body mass index (BMI). If you opt for a diet focused on whole grains rather than refined carbohydrates, it is very possible that you will eliminate excess pounds and start to lose weight.
Tips and tricks
- Forget all your bad habits.
- Replace white bread with wholemeal bread, and pasta with wholemeal pasta.
- Avoid industrial pastries and cakes. If a craving for something sweet arises during your day, grab one ofour healthy snacks .
- Making your own recipes is the best possible way to eat better and lose weight faster.
- Forget sugary drinks and opt for smoothies or iced tea without added sugar.
2. Eat balanced
Trying to include a variety of foods at each meal can be the key to losing weight. To balance your plate and help you lose weight, your meals should include:
- a source of protein
- a source of fat
- vegetables
- a small serving of complex carbohydrates , such as whole grains.
Don't be afraid to fill your plate with vegetables . They're packed with nutrients and you can eat large quantities without significantly increasing calories and carbs.
All vegetables are healthy, nutrient-rich foods to add to your diet, but some, like potatoes, sweet potatoes, winter squash, are higher in carbohydrates.
Regarding lipids, not all fats are bad. Good fats can even help you control your weight and be a slimming asset. You have to make the right choice of fats: avocado, olive oil, fatty fish, nuts.
Advice
- Eat one “cheat meal” per week to avoid getting frustrated.
- Eat colorful foods to make your meal more enjoyable.
- Drink a glass of water before your meal to get the feeling of fullness faster.
- Pay attention to fruits, they are sources of fiber and vitamins, but also full of sugar. Limit their consumption or favor less sweet fruits such as raspberries and strawberries.
- The same goes for fruit-based drinks, they contain a lot of sugar and the nutrients are deteriorated. To avoid !
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Should you control your calorie intake and portions to lose weight?
No need to count calories as long as you keep your carb portion small and eat mostly low-carb proteins, fats, and vegetables.
Eating too little can be dangerous and less effective for weight loss. Try to reduce your intake by a sustainable, healthy amount based on your doctor's recommendations.
Losing weight is not always linear. When you reduce the quantities, you may lose weight the first few weeks, for example, then you eat the same quantities but still you stagnate. This is because when you lose weight, you lose water, lean tissue and finally fat.
So, to continue to lose weight, you must continue to lower your calorie intake in order to dislodge the hardest-to-reach fats. You must therefore be careful not to continue to reduce your caloric intake indefinitely. Increasing your metabolism is an effective way to continue losing weight without reducing your calorie intake too much. Practicing a sporting activity is a very good way to do this.
Tips and tricks
If food, dieting, and your weight become an obsession, feel guilty about your food choices, or regularly follow restrictive diets, consider seeking help.
Talk to a healthcare professional, a dietician, if you are having difficulty.
Do you need to exercise to lose weight?
Exercise can help you lose weight, but the benefits go far beyond burning calories. Exercise increases your metabolism and improves your physical condition. Taking a walk, stretching, moving around gives you more energy and motivation to tackle the other steps in your weight loss program.
In addition to allowing you to achieve your goals more quickly, sport is an ally for your health, you will be in better shape.
Tips and tricks
- It is important to drink plenty of water during and outside your sports sessions (2 liters of water per day are recommended), your health and your skin will thank you.
- If you practice sports with weights, increase the weight in order to develop your muscle mass and thus eliminate more energy at rest to nourish your muscles.
- Remember to alternate rest days and sports days, overtraining can lead to injuries.
- Practice a sport that you enjoy, sport can also be a moment of pleasure.
Should you trust the scale when losing weight?
When losing weight, it is not recommended to read your weight on a scale every day of the week. This tendency to fixate on the number displayed on the scale has been anchored for a very long time.
It is recommended to weigh yourself once a week, in the morning, on an empty stomach after going to the toilet. And to respect the same conditions for each weighing. There is no point in looking at your weight on the scale too often, as it risks causing frustration when the weight displayed on the scale is not lower than the previous weighing.
Tips and tricks
The mirror is your best ally for seeing progress in your weight loss. You will then be able to see which parts of your body you lose the most: stomach, hips, arms, thighs, face. It is motivating when you see physical results and you will be even more determined to lose weight.
Take stock once a month in front of your mirror and on your scale to see your progress.
In summary
While there's no quick fix for weight loss, there are many steps you can take to develop a healthier relationship with food and achieve a healthy weight. All these weight loss tips should be tried for yourself. No matter how many pounds you need to lose, determination, perseverance and motivation are the keys. Adopting a healthier diet, a healthy lifestyle in a healthy body and adopting good daily habits are the first steps to losing weight.
