If you are reading this, it is because you are tired of dieting and following weight loss tips that do not work . You may be one of those people who have been on a diet intermittently throughout most of their lives because you think that a couple of kilos or sizes less would be better for you … But when they put a delicious dish in front of you, you can’t say no , no matter how unhealthy it is. How can you refuse a succulent lasagna or a good portion of Manchego cheese? More so: How can we permanently say no to chocolate?
For many people, happiness is found in being able to enjoy good food and it is impossible for them to lead a full life by abstaining from eating such delicious things. But then what can you do to eat while remaining healthy? In this article we will show you the tips to lose weight without having to give up the best of each meal.
The trap of strict diets
Most people who are slightly overweight (and have a clear passion for food) really want to look thin, and so when they get out of hand and gain too many extra kilos they go on a strict diet to be able to get back on track. normal. Those months of dieting turn into torture because they forbid themselves to eat everything that is tasty, and they end up being unhappy. In addition, by stopping the diet, they quickly regain the weight lost due to the rebound effect. In this way, they enter a vicious cycle of diet-lose weight-gain weight-diet that never ends and that becomes a constant psychological martyrdom, in addition to having dire consequences for the body.
Therefore, one of the main tips to lose weight is not to follow a too strict diet that can cause anxiety and discomfort, but simply to reduce the amounts we eat, eat higher quality food and increase the hours of weekly exercise.
8 tips to lose weight little by little and forever
1. Change your diet, do not “go on a diet”
If you identify “eating healthy” with “being on a diet”, you will never be able to lead a healthy lifestyle because you will automatically associate healthy food with the idea of restriction and less healthy foods (those prohibited in diets) with pleasure. Therefore, if you limit yourself to eating healthy you will feel permanently dissatisfied, and you will probably fall into the dreaded “binge” of forbidden foods as soon as you have them at hand. So the first of the tips to lose weight is to change the chip and start distinguishing foods not between “allowed” and “prohibited”, but between “healthy foods” that are good to eat often, and “less healthy foods” harmful to the long one for your body, of which it is not convenient to abuse but that can be eaten occasionally in small quantities.
2. Don’t skip meals
Contrary to what many people still think, one does not lose weight by stopping eating, since in this way the body interprets it as that there are few resources available and it is better to keep reserves. In this way the metabolism slows down, and it takes longer and longer to lose weight. On the other hand, if your body “knows” that you will eat three meals a day and two snacks, it “knows” that it should not keep reserves. It is also important to reduce the amounts if we start to eat more times than we are used to, especially in the middle of the morning and at snack time. Excellent snacks are: nuts, fruits, juices and natural smoothies, or yogurt.
3. Don’t spend a lot of time fasting
It is never convenient to eat very hungry because when we do, we always eat more food than we need. This occurs because the feeling of satisfaction takes about twenty minutes to reach the brain. We must try to ensure that no more than four hours pass between each intake, so that the body does not go into a state of alarm and we arrive at food with a terrible hunger. If due to your circumstances it is inevitable that it happens, try to chew slowly or start with a hot broth or cream, as this helps to satiate. It is also useful to drink a large glass of water fifteen minutes before meals.
4. Eat slowly
Another of the most important tips to lose weight is to eat slowly , since obesity is statistically related to eating fast. The faster you eat, the more food you have time to eat before your brain feels full. So, give your stomach time. Eat slowly and you will see that you do not need as much to satisfy yourself.
5. Play sports regularly
And no, those forty minutes that you walk from home to work don’t count. This is called “living an active life,” but it is not exercising. It’s not that doing that walk doesn’t help you stay healthy, of course it does, but let’s not confuse it with physical activity. Going for a run, riding a bike, going to the gym, dancing, swimming or doing high intensity workouts are the types of activities that you should do at least two or three times a week if you want to lose weight.
6. Eat everything, but don’t eat unhealthy foods often.
Suppose you want to eat pizza or hamburgers, but this type of food is prohibited in any diet. The ideal in these cases is that you eat it occasionally, but do not make it a habit. Also, if you want to lose weight, it is best that you distance these types of meals at least once a month (and, as you lose weight, you can do it once every fifteen days). Another well-known option is the famous weekly “cheat days ”, that is to say: eat healthy throughout the week (generally on weekdays) and leave one day of the weekend to eat whatever you want. This option is very good if you are able to be more strict during the week and not indulge yourself on single days.
In any case, once it is established that you can eat this type of food in a timely manner, another of the best tips to lose weight is to eat unhealthy foods wisely. That is, if you can order a simple cheeseburger and some small potatoes accompanied by water or sugar-free soda, it will always be better than a double cheeseburger with extra bacon, large fries and normal soda. The regular Coca-Cola that contains 35 grams of sugar is not the same, a zero that does not contain anything, nor does a simple hamburger have the same fat as a complete double one. This way, you can indulge yourself without affecting your goals so much.
7. Use small plates and cutlery
Although it may seem silly, it is a good visual deception that will also prevent you from serving too large portions . In the end you will end up getting used to eating less almost without realizing it.
8. Enjoy food and don’t obsess over weight
The last of the tips to lose weight is not to weigh yourself every day and not to live continuously obsessed with the extra kilos . The best indicators that you are reaching your goals are your pants, the way you see yourself in the mirror, and the compliments of people who love you. If you eat a permissive but healthy diet and exercise regularly, you will be able to lose weight little by little and maintain a stable weight permanently with almost no effort.
