How to lose weight now and keep the same number the same forever on the scale? Which habits help in the long run and which get in the way.
1 Don’t call it “diet”, call it “lifestyle”
“To lose weight forever, you have to make permanent changes to your diet. Of course, this does not mean that a few indulgences here and there are not allowed,” points out Anastasia Kokkali, clinical dietitian-nutritionist.
From theory to practice: The pounds you lose at the start of a diet lift your mood and motivate you to continue. For this reason nutritionists are usually stricter in the first 2 weeks. It is therefore good to initially cut out sugar and alcohol and avoid the consumption of processed carbohydrates. “After this period, gradually include small amounts of these foods in your diet for a plan that you can follow in the long term,” advises the expert.
2 Put the exercise in the menu
With exercise, you burn a lot of calories and fat, while, by building muscle tissue, you boost your metabolism. Unfortunately, your body is biologically programmed to “lock” in extra pounds! So, as weight loss studies have shown, when you start exercising, your body senses the deficit and increases hunger signals. If you’re not focused on your goal, you’ll eat all the calories you’ve burned – and then some!
From theory to practice: Aerobic exercise is the top choice and interval training the best you can do. “They help build lean muscle tissue, which increases your metabolism and the calories you burn even while you sleep,” explains Lance Dalleck, PhD, Asst. professor of Exercise and Sports Science at the University of Western Colorado. His advice? “Do strength training 2 to 3 days a week. Add in some aerobic workouts, where you’ll burn 250-400 calories each.”
3 Not all calories are created equal
To lose weight, you need to eat fewer calories than you burn for energy. But the type of food you choose can make a difference. “Processed foods with a lot of saturated fat and simple carbohydrates or sugar can cause inflammation that disrupts the hormonal messages that tell your brain that you’re full,” notes the expert. The result; You eat more.
From theory to practice: Enrich your diet with whole foods, fresh vegetables, lean protein and healthy fats that will fill you up, while every calorie will benefit your body. In a short time your brain will again be able to perceive the signals of hunger and satiety and it will be easier to limit the amount of food and make better choices.
4 Don’t be afraid to feel hungry
Some people are very anxious about being hungry, while others eat because they are stressed or bored. Although you don’t want to get to the point of… starving (because then you’re likely to eat whatever comes in front of you), don’t be put off by a pang of hunger.
From theory to practice: When you feel the urge to eat, do the apple test. “If you’re really hungry, the fruit will taste delicious. If not, then you’re not really hungry! Don’t forget: If hunger isn’t the problem, then food isn’t the solution!” the expert points out.
5 Protein, vegetables, vegetable fats: The basic triptych of nutrition
Protein fills you up. You need it to build lean muscle tissue so your metabolism works at its best and you burn more fat. Vegetables contain satiating fiber. “It is very difficult to consume too many calories from vegetables,” points out the expert. Vegetable fats, e.g. olive oil, avocado, nuts, benefit your body on many levels.
From theory to practice: Make sure every meal (including snacks) contains these ingredients. People who eat protein can better control their weight, according to a study published in the American Journal of Clinical Nutrition. As for fat, control your portion: 1-2 tablespoons is enough. Finally, eat vegetables or a small piece of fruit at every meal
6 Diet – lightning: It has the opposite effect
Always. When you lose weight this way you don’t get better eating habits. Once you finish the diet, the weight comes back very quickly.
From theory to practice: “Depending on the weight you want to lose, try to reduce 500 to 1,000 calories a day through diet and exercise,” advises the expert. The point is not to starve, but to see changes in your body that will encourage you to continue.