How to lose weight effectively?
How to lose weight
Want to lose weight and don't really know how to do it? To lose
weight permanently, it is better to make some dietary adjustments and some
exercises rather than deprive yourself unnecessarily.
Summary
The basic rules for losing weight
The preferred cooking to lose weight
How to lose weight sustainably?
To slim down, determination above all!
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The basic rules for losing weight
There are two things you can do to lose a few pounds: change your
eating habits and increase your physical activity. If you don't do any physical
exercise today, it doesn't have to be exercise, but a daily walk or a little
swimming every week can do a lot.
Warning ! If you need to lose five pounds or more, go see a doctor
or dietitian as you need regular monitoring.
The basic rules for losing weight
To change your diet, you must moderately reduce caloric intake,
that is to say first of all fats and fast sugars. It is essential to respect
good dietary practices (see "Guide to good dietary practices") by
adding a few simple rules.
Do not skip meals, especially breakfast, which must remain generous.
Eat a light meal in the evening;
Do not eat anything apart from meals. If you are hungry between
meals, drink a full 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 with each meal: pasta, rice, potatoes
or bread. They provide a feeling of fullness and provide the energy you need,
as well as fiber. However, everything that accompanies them should be limited:
fatty sauces, butter, cheese, crème fraîche, etc. It is therefore necessary to
consume these starchy foods alone or with a seasoning without sugar or fat;
Eliminate sugary soft drinks;
Eliminate alcohol and beer. You can continue to drink wine,
preferably red, limiting yourself to one glass per day;
Avoid eating away from home as it is more difficult to control your
diet. In restaurants it is sometimes possible, with friends it is more
difficult ... If you have a good meal together, you must then try to reduce the
quantities and especially never refill a dish;
Choose lean meats and favor poultry, without the skin, fish and
shellfish;
Beware of hidden fats: avoid all meats in sauce, fatty cold cuts,
gratins rich in milk, butter or cream, gruyère and eggs, fried foods, pastries
and pastries, sweets and chocolate, ice creams, cakes aperitifs;
Eat vegetables at will and in all their forms: raw, cooked, in
soup;
Eat two fruits a day, but no more;
The preferred cooking to lose weight
Meats: grilled or roasted;
Fish: grilled, cooked in the oven or in the microwave, or in foil;
Vegetables: steamed, stewed or in the microwave;
Compose the seasonings and sauces as less fatty as possible: put a
little oil, butter or cream, then use the lemon, yogurt, stock cube and soy
sauce, finally season to taste with aromatic herbs and spices.
How to lose weight sustainably?
To lose weight you have to rely on a few 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 eating as much as possible.
To slim down, determination above all!
While respecting these nutritional rules, to lose weight it is good
to know how to choose foods with less energy. It is therefore useful to know
roughly the nutritional value of a few common foods (see "Find out the
nutritional value of foods").
It remains for you to be determined and not to give in to all
temptations. The first week is often difficult but the first kilo lost is
encouraging! However, small deviations are permitted provided they are
exceptional. It's up to you to find a balance without falling into obsession
with food and frustration. Otherwise, you risk cracking up and eating
impulsively, then feeling guilty and going back to starving yourself, and thus
fall into a cycle that is totally unproductive to your weight loss goal!
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