How To Lose Weight Sustainably And Effectively
Do you want to lose weight effectively and avoid weight gain after a diet? Losing weight without doing sport? Foods to avoid, favor, ideal plate, advice from specialists, and deliver the program to you without risk to your health.
Table of Contents
Tips For Losing Weight Effectively
To successfully lose weight, it is essential not to set too high goals by accepting less spectacular but lasting weight loss.
Adopt a varied diet. A strict diet must make it possible to maintain a diet in which all the food groups are represented.
Observe three meals a day.
Have a snack around 5/6 p.m. (a square of chocolate, for example) to avoid going for prepared foods that are bad for health and weight loss.
Do not use a dish several times.
Reduce the amounts consumed by eating more slowly to re-learn the feeling of fullness and pleasure.
Ensure adequate hydration by drinking less than 1 liter to 1.5 liters of water per day.
Season reasonably, preferably with olive oil and rapeseed, avoiding butter, oil, mayonnaise, etc., provides essential fatty acids beneficial for weight loss.
Eat green vegetables and raw vegetables containing fiber, minerals, and vitamins and increase fullness feelings. Also try Nucific Bio X4 probiotic supplement. The product contains all the natural ingredients which help to boost metabolism, burn calories, and promote weight loss.
Allow yourself to deviate, have fun, eat a good meal from time to time, remain essential: it is then sufficient to recover during the next meals by reducing the quantities and increasing the consumption of fruits and vegetables.
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Foods To Be Preferred
The practice of a diet should, in no case, leave you feeling hungry during the day or at the end of a meal. Being well satiated shows that the caloric needs have been well covered. It is why eating well is an essential condition for starting a good diet. The change in bad eating habits must be permanent.
Eating at least five fresh, frozen or canned fruits and vegetables a day, with each meal and in case of a snack, allows you to feel sufficiently full.
The consumption of fish, 2 to 3 times a week, provides fatty acids good for health, such as omega 3.
White meat, eggs, or legumes are better than red meat, which should be eaten once a week.
Using herbs and spices helps give dishes more flavor.
We advise you to try alternative cooking methods, such as oven, steam, grilling.
Foods To Avoid
Limit fatty, salty, and sweet foods as well as alcohol.
Deli meats, fried foods, cakes, and ultra-processed industrial products should be consumed in an impressive fashion and moderate quantities.
It is unnecessary to eliminate bread, rice, pasta, pulses, and potatoes because they contain starch and fibers, which reduce feelings of hunger.
The Ideal Plate
The ideal plate consists of a quarter of proteins (meat, fish, egg, legumes), a quarter of starches (cereals, rice, pasta, potatoes), and half of the raw or cooked vegetables.
Losing Weight Without Sport
No diet can be practiced without regular physical activity. Regular physical activity is essential because it stabilizes the weight and allows the muscle mass to be distributed harmoniously to modify the silhouette. The World Health Organization recommends 2 to 3 sessions of about 30 to 40 minutes of sport each week. It can be gymnastic exercises, walking, jogging, swimming, cycling, etc. The main thing is to practice physical activity regularly and incredibly gradually.
Lose Weight Effectively After Pregnancy
Gaining weight during pregnancy is quite familiar as it allows the baby to develop and subsequently lactate. In case of persistent fatigue after childbirth, it is not advisable to consider a diet. Now is the time for rest and medical monitoring to correct anemia, for example. A diet can be regarded as at least 3 to 4 months after childbirth, always after his doctor’s agreement. We recommend a balanced diet and a gradual weight loss of 1 to 2 kg per month.
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