For many people, losing weight is restrictive and difficult to achieve without changing their habits.
Yet it’s easy to become more refined without getting frustrated or exhausted by endless sports.
Here are the keys to losing weight easily and sustainably.
What are the reasons for weight gain?
Gaining weight is often the result of an imbalance between your diet and the energy you spend.
These days, we’re more and more driven to be sedentary and everything is being done to make life easier for us, whether it’s getting around, eating or entertaining.
Other factors can prevent you from losing weight: you have followed a series of restrictive diets.
There’s nothing worse than frustration, which is the primary cause of the yo-yo effect.
Hormonal changes, certain medications, smoking cessation, are also factors in weight gain. Talk to your doctor.
Finally, stress and lack of sleep increase cortisol production and significantly increase appetite.
Bad habits and misconceptions to give up
The first mistake is not listening to your body.
Do you ask yourself, when you eat, if you were hungry or was it just the usual time that you sit down to eat?
When the body needs energy, you will experience: a feeling of fullness in the stomach, borborygmus (gurgling noises), tiredness and if you wait too long before eating, headaches or dizziness.
The first person to listen is your stomach; it and only it tells you when to eat.
Other stubborn habits: excessive consumption of products rich in refined sugars, salt, or fat.
It is not to annoy you that the health warning “Avoid eating too fatty, too sweet, too salty” is being distributed.
This is to remind you that there is the right balance. It is not forbidden to indulge in such foods, just eat them when you are hungry, in a reasonable and non-systematic way.
Another important point is the sedentary lifestyle. Lack of activity is a bad habit of losing weight easily.
As mentioned earlier, the right equation for a fitness weight is the balance between calorie intake and expenditure.
For those who don’t like sports, there is no need to exhaust yourself in an activity you don’t enjoy, it’s the best way to give up this good resolution.
Ideally, walking a good 30 minutes a day is already a very good thing for the body and a simple habit to establish.
Objectives: taking control of your body
The first thing to adopt is a varied diet. Nutritional balance is achieved over several days.
So don’t ignore dietary fiber. They help reduce sugar intake, make you feel full, promote good digestion and avoid bloating due to the excessive use of sugars and fats.
These fibers are found in fruits, vegetables, cereals, and whole foods, but also legumes.
If you like fruits and vegetables, prefer them to biscuits and other industrial products.
Start by sprinkling fruit in your cereal in the morning, for example, or replace your orange juice with a fresh orange, which will help you easily reach satiety.
As for vegetables, why not revisit your recipes by replacing the pasta in your favorite lasagna with nice slices of eggplant or zucchini?
There are solutions to eat them enjoyably if you don’t like them.
The Internet is full of recipes that incorporate it into pastries, a good tip for adding fiber to your body while enjoying yourself.
Are you resistant to cooking? Rely on the government, which since 2016 has introduced nutritional labeling to help you eat better.
The Nutri-score guides you in the choice of your products, with 5 levels, from green to red (from A to E), from the healthiest to the most harmful to your health.
Stay in the green by choosing A and B scores as often as possible.
Important, do not neglect what you drink. Apart from taking sodas regularly, they are not forbidden if consumed from time to time and in moderation.
Nevertheless, a single glass of soda contains an average of 20 grams of sugar.
It is certainly essential for the proper functioning of the brain, but the WHO recommends a maximum dose of 25 grams per day.
Recent studies have shown that over-consumption of sweet products accelerates the aging process.
Early aging can cause memory problems and the advanced onset of Alzheimer’s symptoms.
Favor water, freshly squeezed fruit, tea, and detox drinks.
Moving around: a moment of pleasure to be together
Reconnect with your body to optimize the changes.
There is no doubt that regular physical activity has a beneficial impact on health.
Not only to lose weight easily but also to relieve stress and improve the quality of sleep.
These two very important aspects can influence weight loss.
If you don’t like sports, it’s easy to move around a little more during the day.
Walking for at least 30 minutes a day at a decent pace is enough to keep you in shape.
To do this, park a little further than your work and do the rest by walk or get off the subway one or two stops before your station.
Take the stairs instead of the elevator, in short, move around as much as you can, your body will thank you.
For sports enthusiasts, the most important thing is to practice the activity you like, it is the only way to be regular in exercise and not to give up after a few sessions.
Sport is good for morale and general well-being and if it has a positive influence, goodbye: stress, anxiety, depression, and compensatory attitudes.
Moreover, it has been proven to stimulate the growth of neurons and promote their connections.
8 health benefits of sport.
Relaxation and meditation: great allies
In addition to a good diet and regular activity, relaxation and meditation methods are the perfect complements to your physical well-being.
Meditation is an excellent way to learn to listen to your feelings and to calm yourself.
Today’s life means that we don’t have much time for ourselves, everything goes fast and we sometimes forget ourselves in the middle of it all.
It is however easy to find a moment to meditate, by devoting about ten minutes to it daily.
Meditation consists in keeping your attention on something and thus avoiding the mind from wandering on permanent thoughts.
The goal? When your mind isn’t brooding, thinking about things that are depressing you, then it is letting go and letting these thoughts pass, without dwelling on them.
These benefits on stress, anxiety, ability to concentrate, and be positive, as well as on the immune system and quality of sleep, having been demonstrated, giving yourself these 10 minutes alone will certainly have a remarkable influence in helping you lose weight easily.
How many steps a day to lose weight?
Also read: Detox diet