Today we are still talking about weight loss ! Why? Because spring is coming! We are coming out of our hibernation based on raclette and tartiflette, and we are preparing to bring out the summer business! Follow these 6 tested and approved strategies to reduce your weight and improve your health .
Weight Loss: 6 Strategies for Success
here are hundreds of fad diets, weight loss programs and direct scams that promise weight loss quickly and easily. However, the basis for successful weight loss is still healthy , controlled eating , along with regular physical activity . For successful, long-term weight loss, you need to make permanent changes to your lifestyle and habits.
How to make these lifestyle changes? Here are the strategies for successful weight loss:
1. Make sure you are ready
Long-term weight loss takes time and effort. It is a long-term commitment. Even if you don’t want to lose weight indefinitely, you need to make sure you are ready to permanently change your eating habits and activities. Ask yourself the following questions to help you determine if you are ready:
✔Am I motivated to lose weight?
➡Am I too distracted by other priorities?
✔Do I use food as a way to deal with stress?
➡Am I ready to learn or use other strategies to deal with stress?
✔Do I need other support from friends or professionals to deal with stress?
➡Am I ready to change my eating habits?
✔Am I ready to change my physical activity habits?
➡Do I have the time and the opportunity to make these changes?
Talk to your doctor if you need help dealing with the stressors or emotions that are blocking your readiness. When you are ready, it will be easier for you to set goals, get involved and change your habits.
2. Find your inner motivation
Because no one else can make you lose weight. You have to make diet and exercise changes to make yourself happy. What will give you the motivation and motivation to stick to your weight loss plan?
Make a list of what’s important to you that will keep you motivated and focused. For example an upcoming vacation or better general health. Then find a way to make sure that you can use this motivation list when you want to crack. You can also add a post it with an encouraging phrase or a photo on the door of your refrigerator, for example.
Take responsibility and analyze your own behavior for successful weight loss. But it is also useful to have support from those around you. Choose people to support and encourage you in a positive way, without shame, embarrassment or sabotage.
Ideally, find people who will listen to your concerns and feelings, spend time with you or create healthy menus, and share your new way of life.
If you prefer to keep your weight loss “private”, and do it alone, be responsible and commit to yourself by weighing yourself regularly, noting your diet in a notebook as well as your physical activity. Follow your progress, there are many tools (applications etc …)
3. Set realistic goals
Setting realistic goals for weight loss may seem obvious. But do you really know what is realistic? In the long run, it is a good idea to aim to lose 0.5 to 1 kg per week, no more. Generally, to lose 1 pound a week, you need to burn 500 to 1,000 more calories than you consume each day, thanks to lower calorie intake and regular physical activity.
Depending on your weight, 5% of your current weight can be a realistic goal, at least for an initial goal. If you weigh 82 kilos, that is 4 kilos. This weight loss can help reduce the risk of chronic health problems, such as heart disease and type 2 diabetes.
When setting goals, consider process and outcome goals. “Walk every day for 30 minutes” is an example of a process goal. “Losing 5 pounds” is an example of outcome measurement. Changing your habits is the key to weight loss.
4. Eat healthier foods
Adopting a new eating style that promotes weight loss should include reducing total calorie intake. But cutting calories doesn’t mean giving up flavor, fun, or even just preparing the meal.
One way to reduce your calorie intake is to eat more plant-based foods: fruits, vegetables and seeds. Strive to vary your diet to achieve your goals without giving up taste or nutrition.
Start weight loss with these tips:
Eat at least four servings of vegetables and three servings of fruit a day. (one serving = palm of the hand)
Replace refined products with whole products.
Use moderate amounts of good fats, such as olive oil, vegetable oils, avocado, nuts, and walnut oil.
Reduce sugar as much as possible, except for natural fruit sugar.
Meat and dairy products are to be consumed in limited quantities.
5. Stay active
Although you can lose weight without exercise, regular physical activity plus calorie restriction can help you lose weight. Exercise can help burn excess calories that you cannot get from your diet.
There are many health benefits to participating in physical activity, including improving your mood, strengthening your cardiovascular system, and lowering blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain long-term weight loss get regular physical activity.
The number of calories you burn depends on the frequency, duration and intensity of your activities. One of the best ways to lose body fat is to do strenuous exercise regularly, such as brisk walking, for at least 30 minutes each day.
Some people may need more physical activity than that to lose and maintain this weight loss.
Any additional movement helps burn calories. Think of ways to increase physical activity throughout the day if you don’t sign up for a gym. For example, make multiple trips up and down the stairs instead of using the elevator, or park farther than usual to go shopping or go to work.
6. Change Your Weight Loss Perspective
Eating healthy foods and exercising for a few weeks or even months is not enough for long-term and successful weight management. These habits must become a way of life. Lifestyle changes start with an honest look at your eating habits and daily routine.
After considering your personal weight loss goals, try to develop a strategy to gradually change the habits and attitudes that sabotaged your previous efforts. Plan how you will manage your new life if you want to lose weight once and for all.
You will likely make occasional spreads. But instead of giving up completely after an excess, you just have to start again the next day. Remember that you are planning to change your life . It won’t happen all of a sudden. Respect your healthy lifestyle because the results are worth it.