- Nutrition and exercise, the pillars of a healthy lifestyle
- 5 Tips to lose weight and control your habits
- 10 Tips to Manage Your Weight Safely
- 1. Work on your definition of “good” and “bad”
- 2. Control the type of food you eat
- 3. Achieve control of the “want” impulsively
- 4. Practice saying “no”
- 5. Develop “is enough” strategies
- 6. Give yourself a buy-off time to sort things out in your life
- 7. Spend less time around people who are negative or critical
- 8. Think of your physical appearance in terms of a bottle of balanced vitamins
- 9. Think of your health as your business
- 10. Invest in a wonderful support group of family and friends
Have you ever tried to lose weight in record time? Surely yes and no wonder because it is one of the most common desires among men and women, especially when approaching dates marked as the summer or the season of events. In addition, we usually try to achieve it as quickly as possible, if we can lose 2 kilos or pounds in a week and not in a month, the better, and for this, we end up resorting to the well-known miracle diets.
These diets, which are becoming more numerous every day, promise almost immediate benefits without too much effort, but do miracles in nutrition really exist or can they be dangerous? Although they usually get us to lose the promised weight, your health is worse than when we started and when we return to our usual diet we will recover all the lost weight; the kilos or pounds that we have gained during months cannot disappear in weeks.
For this reason, nutritionists recommend not to base weight loss on counting calories in food and much less on restrictive diets with a rebound effect.
First of all, any extreme short-term diet is not going to change habits or your relationship with food, which is what is really necessary to achieve long-term results. In reality, we should not really be talking about losing pounds or kilos of weight, but fat. To lose weight in a healthy way, we should focus on losing body fat and gaining or maintaining muscle mass.
In other words, what is the point of losing kilos and then gaining them back and going into that loop over and over again? None, for weight loss to be healthy it is necessary to do it little by little, not to plan it with a deadline but to learn to eat well and set long-term goals to maintain them over time. If we focus on improving our health and not on dieting, we will lose weight without realizing it.
Did you know that as much as 85 percent of medical conditions are preventable and that often by changing our habits, and performing just a few daily minutes of exercise we can control a substantial portion of the outcome?
If you struggle with your weight, chances are you have tried numerous different approaches – diet, exercise, diet supplements – without success.
The truth is: You can reduce your scale weight through simple changes in your lifestyle, the right diet, and most importantly, the right self-talk.
Nutrition and exercise, the pillars of a healthy lifestyle
If we want to lose weight and feel good about ourselves the first step is to start leading a healthy lifestyle that includes, in addition to changes in our daily diet, exercise habits.
Physical activity is fundamental to achieving a good state of health. It generates endorphins that regulate the state of anxiety we may have in every situation. In weight loss, is a key piece, strength training along with some kind of low-intensity activity, such as walking, and incorporate some session of high-intensity intervals (HIIT).
In order to develop a personalized and effective nutritional plan, we must have the advice of professionals. It is very important that the experts can understand who the patient is and what their current situation is (how they eat, what exercise they do, what their mental state is, and what possible risk factors they have…) to be able to establish healthy lifestyle guidelines compatible with their daily routine and their needs, thus ensuring the improvement of the patient’s health.
To lose weight in a controlled way and to see a real change in our body in the long term, both inside and out, it is essential to have a personalized nutritional plan and to practice regular exercise.
5 Tips to lose weight and control your habits
Resisting temptations can be difficult, even for people who eat healthily. Here are 5 tips to lose weight and control your eating habits in a natural and healthy way.
1.- Nourish yourself with first quality foods
Vegetables, root vegetables, whole grain cereals (rye, millet, buckwheat), legumes, nuts, seeds (flax or chia seeds), quality animal protein (oily fish such as sardines, mackerel, anchovies, pastured meat, free-range eggs…), and probiotic foods.
2.- Decreases the quantity of food
Decrease your intake so that your body makes use of fat reserves, without making major restrictions, simply reduce the quantity a little, in a natural way and always with quality food, without forgetting to eat enough protein to control satiety and prevent the loss of muscle mass.
Intermittent fasting is a good alternative, there is no need to be eating every moment, listen to your body and eat when you are really hungry. By simply spacing out meals and extending the nightly fast, it is better to concentrate meals during the day.
3.- Hydrate properly
Hydrate well at all times with water, tea, infusions, coffee, broths, water with lemon. Sometimes we confuse the sensation of thirst with hunger. When you feel a sudden craving, drink a large glass of water and wait 5 minutes. You will see how once the thirst is quenched, the craving will decrease.
4.- Try to get enough rest
Sleep, not enough rest alters our hormonal system, cortisol levels increase (the stress hormone) and decreases the amount of leptin (the hormone that gives the signal of satisfaction), which produces feelings of hunger and can lead to a more frequent occurrence of cravings for sweets and you will find it more difficult to give up sugar.
5.- Control stress
Stressed people tend to have more appetite for pleasurable foods (sweets, snacks, chocolate…) since high cortisol levels increase the need to consume these foods. Practicing mindful eating can help you control this craving for food. In addition, practicing yoga, meditation, or pilates, will help to control stress levels.
10 Tips to Manage Your Weight Safely
Once you have managed to lose weight, it is very important to control the newly acquired habits and keep them off in a healthy way.
Here’s a list of practical steps, broken down to give you an idea of where you are at:
1. Work on your definition of “good” and “bad”
Take a moment every day to think about what you like about yourself. Now do the same for how you view your body. Do you like your shape? Do you have good posture? Do you move well? Keep asking yourself this question for 15 minutes every day.
2. Control the type of food you eat
Watch what you put into your mouth and move away from all obvious sources. For example, if it’s a donut, best to leave it out of your diet. If it’s a box of cookies, then skip them for the day.
3. Achieve control of the “want” impulsively
Become aware of your thoughts when you notice yourself losing control. For example, when you don’t have control over a situation, say “no” when you can, or say “yes” when you can’t.
4. Practice saying “no”
To start, this can be said in a firm, confident voice to yourself or to others, but often unconsciously. Please do not take this process lightly as you are literally speaking with your body. This process brings you back to the state of being centered as you develop control of your everyday life. Be kind to yourself. You are doing the best you can.
5. Develop “is enough” strategies
Learn to set boundaries and understand that healthy boundaries do exist. One boundary you can establish is to never eat anything at a restaurant that you would not want to eat at home. It is absurd and unnecessary to tell yourself you cannot eat in a restaurant.
Every restaurant is a business and not every business breaks the same rules. Begin to think of what you would do if you suddenly found out you could not accomplish something at a restaurant. You can easily say “no” and then think of how you would make it up afterward.
6. Give yourself a buy-off time to sort things out in your life
It might be saying “no” to going to a job you hate, or it might be scheduling a doctor’s appointment in the middle of the night, or it might be having skin treatment. Give yourself a break.
7. Spend less time around people who are negative or critical
It is so easy to spend time with people who are miserable. Spend time with positive people, they will brighten your day and be a good influence.
8. Think of your physical appearance in terms of a bottle of balanced vitamins
Yes, the bottle will always be there when you look in the mirror, but it is not always true. Sometimes you actually manage to look good just by punishing yourself.
9. Think of your health as your business
It is very important to your self-image to be physically attractive. Think of yourself as a valuable asset, something you cannot live without. Make it a habit to ignore the low signals you put out each day about your health.
10. Invest in a wonderful support group of family and friends
Always attend for support, but you do not have to be in the group to provide support.
You will see incredible results when you follow these 10 vital steps to manage your weight safely and effectively.