Do you want to lose weight (and especially fat) permanently, simply and without depriving yourself? Discover the main levers to activate to achieve your slimming goal calmly and without the yoyo effect.
Sport, an excellent ally for losing weight!
Overweight results mainly from a low caloric expenditure and/or an excess of caloric intake. It's time to reverse the trend and take charge. Forget the more or less effective advice that you will find here and there on the internet to lose weight and get back to basics. Playing sports is a significant first step towards your weight loss.
At first, there is no need to look for what is THE most effective sport or what exercise can burn the most calories. Instead, choose a sport that motivates you. It can be running, biking, fitness, swimming, tennis or even Pilates… The idea is to be as active as possible throughout your day and week, whatever the activities are chosen. "Move more" must be your watchword. The main thing is to be as consistent as possible in your practice. Performing 5 times 30 minutes of sport per week will be more effective in losing weight than going to train 2 times 1h30. By adopting a regular sports practice you will create an interesting caloric expenditure while gradually modifying your lifestyle and your habits.
Accumulate a maximum of small efforts every day
We remind you, to lose weight the main thing is to move, as regularly as possible, regardless of the physical activity performed. So, do not hesitate to use different means of transportation to get to work. Biking, walking, scooters… vary your means of transport to increase your energy expenditure. During the day, favor the least effort: take the stairs rather than the elevator, leave the treadmills and other escalators in favor of walking, etc. If you can't help but take your car or public transportation, park further or get off at an earlier stop to walk more. There are many ways to get more active without blocking yourself 1 hour a day to devote yourself to your sports session.
Remember the proverb “Small streams make big rivers”. The accumulation of all your small daily efforts will allow you to considerably increase your caloric expenditure, a precious help to lose weight if you lack time to do sports.
To lose weight, break the routine and challenge yourself!
Métro-Boulot-Sport-Dodo, too little for you. Break the routine! Nothing prevents you from playing squash on Monday with friends, a fitness session on Wednesday and a family bike ride on Saturday morning. Open the field of possibilities and think of indulging yourself through the practice of various physical and sports activities.
Getting on your bike in the morning to go to work means getting up earlier, but the psychological and physiological benefits are undeniable. Going for a challenge like participating in a 10-kilometer running race or an obstacle course that takes place in 3 months also allows you to set new goals, sources of motivation to go to train.
To accompany you, do not hesitate to call on a personal sports coach who will be able to offer you an adapted training program.
Food, an essential factor for losing weight!
Now that you have a more active lifestyle on weekdays and/or weekends, it's time to take a closer look at your diet. If you are thinking about eating a healthy diet but have gained weight, the problem to be solved is most likely on your plate. To lose weight, it is just as important to focus on the quality of your diet as on the number of calories ingested.
Regarding quality, we strongly encourage you to avoid industrial foods and processed products. Bet on raw foods through simple recipes. Don't fall for the ease of canned dumplings, sandwiches, pizza, fast food, or prepared meals to reheat in the microwave. Avoid products stuffed with preservatives and other food additives. By preparing your own meals with fresh food, you will be able to better control the quality of your diet, which is essential for losing weight.
When it comes to quantity, the idea isn't to count calories, but rather to take a closer look at the energy intake of the main foods you eat. Do you know how many calories you get from your pasta dish, your ham and butter sandwich, or even your favorite dessert? In parallel, do not hesitate to calculate your daily caloric needs, you will surely draw some interesting lessons.
Limit your carbohydrate intake
Most overweight people consume too many carbohydrates, often of poor quality. Carbohydrates provide energy but are stored as fat if they are not used. By decreasing your carbohydrate intake and by favoring the consumption of foods with a low glycemic index, you should refine yourself without depriving yourself.
To go further: All about the glycemic index of foods
Favor protein consumption in the morning
Protein increases the feeling of satiety while limiting fat gain. So, from breakfast, bet on eggs, ham, cheese, and ignore bread, spread or industrial cereals. During meals, eat lean meat such as chicken, fish, and vegetable protein.
For lasting weight loss, forget about diets!
If you want to lose weight over the long term, don't spend your energy and money on diets or other fat burners. At present, only food rebalancing has proven its effectiveness, without the yoyo effect, on the greatest number. Concretely, it is to avoid deprivation while being reasonable in your food choices. For example, you can lose weight very well by eating three squares of dark chocolate each day. On the other hand, it will be necessary, in parallel, to pay attention to the quality of your food over the rest of the day.
Relax!
It is proven, stress participates in weight gain. When we are stressed, anxious, we more or less consciously take refuge in food. In fact, try to reduce any source of stress around you by surrounding yourself with positive people.
If you are used to snacking, update your shopping list and, at the same time, the contents of your cupboards. Bet on fruits and no longer on cakes to stop a little hunger (compulsive) at 10 a.m. or at snack time.
Get organized!
Weight gain can result from a lack of organization. Preparing meals in advance (meal prep) saves you from having to eat at a restaurant or on the wire, with a sandwich. There is no need to spend hours in the kitchen if you manage to be anticipative. For this, cook larger quantities the night before and voila. Your meal for the next day is ready.
The same is true for your sports practice. Be sure to plan your workouts in advance and most importantly, stick to them. Remember that 20 to 30 minutes is enough. As we said before, it is better to train shorter but more regularly.
In summary…
To lose weight, there is no need to go on a drastic diet or do 2 hours of sport a day. As for sport, favor regularity and remember that it is the cumulation of all your efforts, as small as they are, that will bring you lasting results. Also, do not hesitate to challenge yourself to boost your motivation. On the nutrition side, prioritize quality and adjust your calorie intake to your needs. Do not hesitate to consume proteins in the morning and encourage the consumption of foods with a low glycemic index. Finally, good stress management and a bit of organization will help you reach your slimming goal.
Great tips on losing weight !! I been trying Trim 365 and Body Melt
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