For many people, weight loss is restrictive and difficult to achieve without changing their habits.
However, it is easy to be more refined without getting frustrated or exhausted in endless sport sessions.
Here are the keys to easy and sustainable weight loss.
What are the reasons for the weight gain?
Weight gain is often the result of an imbalance between what you eat and the energy you spend.
Today, we are more and more pushed to be sedentary, everything is done to make our lives easier, whether it is to move, eat or entertain ourselves.
Other factors may prevent you from losing weight: you have been on a number of restrictive diets.
There is nothing worse than frustration, which is the main cause of the yo-yo effect.
Hormonal changes, certain medications, quitting smoking, are also factors that influence weight gain. Talk to your doctor.
Finally, stress and lack of sleep increase cortisol production and significantly increase appetite.
Bad habits and wrong ideas to give up
The first mistake is not listening to your body.
Do you wonder, when you eat, if you were hungry or was it the usual time to sit down to eat?
When the body needs energy, it manifests itself: a feeling of emptiness in the stomach, borborygia, fatigue and if you wait too long before eating, headaches or dizziness.
The first one to listen is your stomach, he and only he tells you when to eat.
Other stubborn habits: excessive consumption of products rich in refined sugars, salt or fat.
It is not to be disturbed that the health warning “Avoid eating too fat, too sweet, too salty” is displayed.
This is to remind you that there is a right measure. It is not forbidden to indulge in such foods, only to eat them when one is hungry, in a reasonable and non-systematic way.
Another important point is the sedentary lifestyle. Lack of activity is a harmful habit to lose weight easily.
As mentioned above, the correct equation for a fitness weight is the balance between caloric intake and expenditure.
For those who don’t like sports, there is no need to exhaust yourself in an activity you don’t enjoy, it is the best way to give up this good resolution.
Ideally, walking a good 30 minutes a day is already a good thing for the body and a simple habit to establish.
Goals: regain control of your body
The first thing to adopt is a varied diet. Nutritional balance is achieved over several days.
So don’t skimp on dietary fiber. They help reduce sugar intake, help you feel full, promote good digestion and prevent bloating from excessive use of sugars and fats.
These fibers are present in fruits, vegetables, cereals and whole grain foods, but also in legumes.
If you like fruits and vegetables, prefer them to cookies and other industrial products.
Start by sprinkling fruit on your cereal in the morning, for example, or substitute your orange juice with a fresh orange, which will help you easily reach satiety.
As for vegetables, why don’t you check your recipes by substituting your favorite lasagna pasta with nice eggplant or zucchini slices?
There are ways to enjoy them if you don’t like them.
The Internet is full of recipes that incorporate it into cakes, a good tip for adding fiber to your body while having fun.
Do you resist the kitchen? Trust the government, which since 2016 has introduced nutrition labelling to help you eat better.
The nutri-score guides you in the choice of your products, with 5 levels, from green to red (from A to E), from the healthiest to the most harmful for your health.
Stay green by choosing A and B scores as often as possible.
Important, do not neglect what you drink. Get out of the regular intake of sodas, they are not forbidden if consumed occasionally and in moderation.
However, a single glass of soda contains an average of 20 grams of sugar.
Although it is essential for the proper functioning of the brain, the WHO recommends a maximum dose of 25 grams per day.
Recent studies have shown that excessive consumption of sweet products accelerates the aging process.
This premature aging can cause memory problems and the advanced onset of Alzheimer’s symptoms.
Encourage water, fresh fruit, tea and detoxifying drinks.
Moving around: a moment of pleasure to get along with others
Reconnect to your body to optimize the changes.
There is no doubt that regular physical activity has a beneficial impact on health.
Not only to lose weight easily, but also to relieve stress and improve the quality of sleep.
These two very important aspects can affect weight loss.
If you don’t like sports, it’s easy to move around a little more during the day.
Walking at least 30 minutes at the right pace every day is enough to keep you in shape.
To do this, park a little further away from your work and do the rest on foot or get off at one or two metro stops before your station.
Take the stairs instead of the elevator, in short, move as much as you can, your body will thank you.
For sports enthusiasts, the most important thing is to practice the activity you love, it’s the only way to be regular in your exercise and not give up after a few sessions.
Sport is good for morale and general well-being and if it has a positive influence, there is no stress, anxiety, depression and compensatory attitudes.
In addition, it has been shown to stimulate the growth of neurons and promote their connections.
8 health benefits of sport
Relaxation, meditation: great allies to lose weight
In addition to a good diet and regular activity, relaxation and meditation methods are the perfect complement to your physical well-being.
Meditation is an excellent way to learn to listen to your feelings and to calm down.
In today’s life, we don’t have much time for ourselves, everything goes fast and sometimes we forget ourselves in the middle of it all.
However, it is easy to find a moment to meditate, devoting ten minutes a day to it.
Meditating, consists in keeping the attention on something and thus avoiding the mind to wander in permanent thoughts.
What’s the point? When your mind is not in melancholy, thinking about the discomforts that depress you, it is then in a state of letting go and letting these thoughts go, without stopping at them.
These benefits on stress, anxiety, concentration and positivity, as well as on the immune system and the quality of sleep have been demonstrated, so giving yourself these 10 minutes alone will undoubtedly have a remarkable influence in helping you lose weight easily.
You can also get more information in some health books in the online stores of amazon, ebay, alibaba or mercadolibre. You can also download some apps of the health topics in Google Play or in App Store, these can help you to have a more balanced diet in your health.