Losing weight: tips for losing weight
Losing weight can be done with the help of a diet, but also through small adjustments to your lifestyle. We give you tips to reach your goal weight. The most important thing is that your diet goal is achievable. ‘Losing weight’ is not specific enough, determine exactly how much you want to lose and in how much time.
Be aware of why you are going to eat differently. In serious situations of obesity, you might be eligible for gastric sleeve surgery. It’s a surgical weight loss procedure only those at extreme risk of health issues and is used as apart of a holistic weight loss approach, go see you doctor to discuss. Then there is a greater chance that you will be able to sustain it in difficult times.
Diet and lifestyle
Take your time
A strict diet is difficult to sustain. The lost kilos often come back in a short time afterwards: the well-known yo-yo effect. If you have been hungry for a few weeks and have lost weight, your body will then store the food you eat extra quickly as fat. You will arrive faster in proportion. There is also the risk that during the strict lines you will get a shortage of all kinds of nutrients.
Move a lot
Exercise is an important part of losing weight. Research increasingly shows that light intensive exercise is healthy throughout the day. So don’t always pick up the phone, but drop by your colleague. Take the stairs instead of the elevator. The Sports Knowledge Center gives even more tips to get through the day actively. Do you want to start exercising? Build it up quietly.
Eat with attention
Do not eat too fast; you will miss the signal that you are full. Eating with attention ensures that you eat less. Food for the TV is therefore not a good idea. The distraction ensures that you do not know if you have enough. Taking small snacks and chewing well helps you eat less and less. Extra advantage: small snacks increase the taste sensation so that you eat less.
Watch out with food avoidance
You may lose weight by avoiding sugar or wheat, but it cannot always be sustained. In addition, excluding certain foods is not always healthy. We need some nutrients every day and must therefore always be in the diet.
Prevent hunger and temptations
Eat a lot of protein and fiber
Are you often hungry between meals? Then eat enough protein with every meal, such as dairy, egg or legumes. Proteins stay in the stomach longer than carbohydrates. This also gives you a full feeling for longer. Also eat many fiber-rich products such as vegetables, fruit and whole-grain products. Fiber-rich food ensures that you are less likely to get hungry again. Low-fiber, sweet food has the opposite effect.
Drinking water and tea gives a full feeling and therefore helps to eat less. In addition, sufficient fluid is important to keep urine production going and thus stimulate the removal of waste from the body. On average your body needs around 1.5 to 2 liters of fluid per day. Water and tea are the best. Avoid sugary drinks such as soda or fruit juice, these are high in calories. Do you find water boring? Add mint, cucumber, a slice of lemon or ginger. You can keep an eye on Weight Loss with some of the best electronic devices. Drinking spring water or mineral water is really not necessary. Tap water is much cheaper and just as healthy.
Watch out with alcohol
Alcoholic drinks are not healthy and contain many calories. In addition, alcohol removes the inhibition, so that you can eat more than intended. The Health Council recommends not drinking alcohol or at least no more than 1 glass per day.
Whether or not a snack?
Research shows that it doesn’t matter how often you eat for your metabolism. The main thing is how much you eat. Whether you get the same amount of calories with 3 meals or with multiple eating moments makes no difference to losing weight. Eating multiple meals / snacks is less good for your teeth. Therefore, stick to a maximum of about 7 eating times per day.
If you are hungry and do not want to grab snacks, then provide distraction. Take a detour, grab a book, call a friend, chances are that you will forget the trek or that it has passed. The temptation is very great if you see this continuously. Rather put it out of sight or don’t get it in the house at all. If you still want to eat sweets, then put healthy alternatives in sight, such as sweet tomatoes or carrots. If you would like something different, check how much energy a snack contains on the Calorie Checker of the Nutrition Center.
Tips for in the supermarket
Do not go shopping on an empty stomach
Are you going to go shopping hungry? Then chances are that you succumb to all those goodies. So eat before you go to the store. First determine what you really need. Then you can better resist the sales strategies applied by supermarkets. So make a shopping list. Then you automatically do more target shopping and you can avoid the paths with chips and candy.
Look at the ingredients list on the packaging
Before you put anything in your shopping basket it is wise to first look at the list of ingredients on the package. Is sugar or fats, such as oil and butter, at the very front? Then those are the main components of that product, so rather leave it.
With the nutrition table you get more insight into the composition of a product. You can find this table on the back of the package. Take a look at the number of grams of sugar, fat or calories per 100 grams. Then compare this with another brand or alternative product. This way you can choose the healthiest variant. You can also use the app Choose Me Healthy as a tool.
Ignore marketing slogans on packaging
Many packs contain beautiful slogans about healthy ingredients, such as added vegetables, or a reduced sugar or fat content. Also, there are often healthy ingredients on the front, such as fruits. This often says nothing about the content and can even be misleading. Therefore do not rely on the appearance of packaging.