Losing weight is not only a change in what you eat, but also an increase in physical activity during the week. We need to change our eating habits, cut out junk food and lots of processed foods and replace them with good, healthy foods. You must eat foods that provide you with all the necessary nutrients to keep our body healthy. It's a good idea to start a food and activity log before making any changes. In it, you not only write what you eat, but also where, when and how you felt at the same time.
This will help you see what triggers your hunger and satisfies your appetite. What products do you usually buy? What snacks do you have in the pantry? When you start seeing patterns in your journal, you're ready to take action. However, remember that deciding to reduce calories, fat, saturated fat, and sugar in your diet is a big step, and trying to do so at the same time as drastically changing your level of physical activity might make too many changes at once. Which unfortunately can set you up for failure. instead of trying to do all the changes at once.
I encourage you to set smaller, more realistic goals. And plan on adding new challenges every week. Don't plan on starving yourself. It won't help you lose weight. It is much better to eat small and regular meals five or six times a day, so that the body is never threatened and tempted to maintain its fat reserves. Eating food regularly also helps keep your blood sugar at a stable level so you don't start craving sugary foods when your blood sugar drops. Adding fiber to your diet, such as whole grains, legumes (lentils and beans), vegetables and fruits, will help you feel fuller with fewer calories.
Another great tip: prepare snacks and snacks at home. This is a great way to save money, eat great and spend time with your family. When preparing meals, choose low-fat / low-calorie varieties of your favorite dishes. Snacks can consist of a slice of fresh fruit, raw vegetables or a bowl of low-fat yogurt. These are portable and are a great option that will keep you going until a meal. Take these snacks with you for a healthy alternative to chips, cakes or sweets.
As I mentioned earlier, successful weight loss also requires you to increase your physical activity. Try to get at least 30 minutes (adults) or 60 minutes (children) of moderate-intensity activity at least three or more days a week. If you are just getting started with physical activity, remember that even a small increase can have health benefits. Consult your doctor first, then start with a few minutes of activity per day and gradually increase to 30 minutes. If you already get 30 minutes of moderate-intensity physical activity a day, you can reap even greater health benefits by increasing the time you are physically active or participating in more powerful-intensity activities.
Balancing your calorie intake in relation to your activity level leads to either weight loss or weight gain. The more calories you eat, the more you physically need. For example, for every 100 calories you consume and do not burn daily, you will gain about one pound per month. That's about 10 pounds in a year. Most importantly, to lose weight you need to reduce calories and increase your physical activity.
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