Want to lose weight and do not really know how to do it? To lose weight permanently, it is better to make some food adjustments and some exercises rather than deprive oneself unnecessarily.
You can lose a few pounds on two conditions: change your eating habits and increase your physical activity. If you do not practice any physical exercise today, you do not necessarily have to play sports, but a daily walk or a little swimming every week can already do a lot.
Warning ! If you need to lose five pounds or more, consult a doctor or dietician because you need regular follow-up.
The basic rules for losing weight
To change your diet, it is necessary to reduce the caloric intake moderately, ie first the fat and the fast sugars. It is essential to respect good dietary practices (see “The guide to good food practices”) by adding some simple rules.
Do not skip meals: especially the breakfast that must stay copious. Make a light meal in the evening.
Do not eat anything apart from meals: If you are hungry between meals, drink a large glass of water, coffee or tea without sugar. Drink also before the meal and in the middle of the meal.
Continue to eat starchy foods at every meal: pasta, rice, potatoes or bread. They provide a sense of satiety and provide the energy you need, as well as fiber. On the other hand all that accompanies them is to limit: fat sauces, butter, cheese, fresh cream, etc. It is therefore necessary to consume these starchy foods alone or with a seasoning without sugar or fat.
Remove sugary soft drinks and alcohol beer: You can continue to drink wine, preferably red, limiting yourself to one drink a day,Avoid eating out of your home because it is harder to control your diet. In the restaurant it is sometimes possible, with friends it is more difficult … If you make a good meal with several, it is necessary to try to decrease the quantities and especially never to serve you a dish.
Choose lean meats and focus on poultry without skin: fish and shellfish;
Beware of hidden fats: avoid all meats in sauce, greasy sausages, gratins rich in milk, butter or cream, gruyere and eggs, fries, pastries and pastries, sweets and chocolate, ice cream, cakes aperitifs,Eat vegetables at will and in all their forms: raw, cooked, in soup;
Eat two fruits a day, but no more.
Cooking to be preferred:
Meats: grilled or roasted;
Fish: grilled, baked or microwaved, or foil;
Vegetables: steamed, smothered or microwave;
Make the seasonings and sauces the least greasy possible: put some oil, butter or cream, then use lemon, yoghurt, bouillon cube and soy sauce, finally season to taste with herbs and spices.
How to lose weight permanently?
To lose weight you have to rely on some solid principles:
- Give yourself time, at least a month to lose 2 to 3 kilos;
- Prevent cravings and fatigue.
- Stick to the rules set at the start.
- Avoid vitamin and mineral deficiencies.
- Do not use drugs or special diet foods.
- Keep a maximum of pleasure to eat.
- To slim down, determination above all!
- While respecting these nutritional rules, to lose weight it is good to know how to choose the least energy foods. It is therefore useful to know roughly the nutritional value of some common foods (see “discover the nutritional value of food”).
It remains for you to be determined and not to yield to all temptations. The first week is often difficult but the first kilo lost is encouraging! However small differences are allowed provided that they are exceptional. It’s up to you to find a balance without falling into the obsession with food and frustration. Otherwise, you risk cracking and nibbling impulsively, then feel guilty and put off depriving yourself, and thus fall into a completely unproductive cycle compared to your goal of weight loss!