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You do not need to spend hours a day reaching your goals.
7 min read
Do you want to lose a few pounds ? You're not the only one. According to a recent report from the Center for Disease Control and Prevention (CDC), in the United States, nearly half of the adults surveyed said that they were trying to lose weight. Emphasize in " try " instead of " achieve ").
It seems so simple to eat better and exercise more, right? But as we all know, it's not that easy. We take care of ourselves, we are tired, we eat anything to have energy and let's face it, what fattening has a delicious taste! The planning and willingness to radically change our lives so that we can wear the jeans of last year usually last as long as a chocolate in our hands.
But here's the problem: according to Dr. Jonathan Dugas, a researcher and a consultant for the Vitality group, we do not need to do anything radical to lose weight. Here are nine tips we can apply to lose weight without feeling unhappy.
1. You can not beat a bad diet
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"The first important point is that, no matter what your level of physical activity, you can never beat a bad diet.Although physical activity helps you To burn calories, being overweight or obese is strictly related to your diet and not your activity level. It's important to remember that weight loss is a marathon and not a quick race Overweight or obese people have more weight to lose, and managing expectations is the key to staying on track and achieving your goals. "
2. Choose a diet, any diet
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"The key to diets is that, by design, they are all created with an energy deficit and that, in order to lose weight, you need an energy deficit. So, if a person chooses a diet and follows it, she will probably lose weight, although the amount of weight and if she loses more fat or muscle, it may vary.Do not be afraid to quit dieting and try another one if the one you are doing is not working for you.Most likely, you have to make some trial and error before finding the diet that makes you feel good and that fits your lifestyle better. "[19659006] 3. Forget the exercise for now … and smoothies!
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"It is normal for someone to feel an awakening and be motivated to turn it on, but the tendency is that we try to fix everything all at once and that we end up being If your goal is to lose weight, focus on losing weight.This means changing your eating habits to achieve this daily calorie deficit, but it also means that you will not have to lose weight. to increase your physical activity because increasing the number of exercise routines will eventually absorb your energy but also hungry And most of us feel good about giving ourselves a reward after doing some exercise because we think we deserve it, but an energy drink (100 calories) and an energy bar (200 to 300 calories) are enough to match the 300 to 400 calories you just burned in the gym. Smoothie after the gym as you easily add 500 extra calories to your daily intake. "
4. Eat what you prepare and take what you cook
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"We are surrounded by convenient and accessible restoration options, but also very caloric. In some situations, these options are sensible, for example when you have to catch a flight very early to finish by having your breakfast at the airport. However, if you prepare your own food, even if you do not always choose the healthiest ingredients in the world, your calorie intake will be lower. Therefore, choosing to prepare your own meals whenever you can is a big win. It's important to understand that very few of us can do it all the time, and that's fine. But set weekly goals, like taking your food to work on Tuesdays and Thursdays. In addition, your bank account will also be grateful. "
5. Socialize
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" Cooking for a person or two may seem like a bigger effort than eating at the restaurant. Better, use your influence among your circle of friends and organize dinners in different houses. They do not have to be extravagant dinners, because you're probably not the only one wanting to be healthier, but they can set criteria between you and cook for everyone once a week. Just add two or three to cover each night of the week and you'll have more time to see your friends. "
6. Limit, but do not eliminate alcohol
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"Having a drink is not a crime and will not spoil your health. However, drinking too much can ruin your efforts to lose weight because alcoholic beverages are high in calories. Limiting your consumption of alcohol will help. For some, it means not taking certain days of the week and for others, it will only be a drink when they leave, or leave beer or wine. Find something that feels comfortable and do it. "
7. Do not drink your calories when you can eat them
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"When you have to choose between eating your calories and drinking them, always choose to eat them. Water is always the best option, but there is a long list of drinks without calories or sugar. With around 150 calories per can, sugary drinks such as soft drinks, sports drinks and juices (yes, juices) are the main enemies here. Even taking two a day, it's as if you had eaten an extra sandwich in the food. "
8. Get Professional Help
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" Consider From You go to a professional. Nutritionists have specific training to help people manage their weight. If you are overweight or obese, a nutritionist may even be in your health insurance. But even if it is not, consider your knowledge, support and supervision as an investment in your health and your future. A typical treatment lasts between 3 and 6 months and, although health is a lifetime commitment, the help of a nutritionist will not require as much time. "
9. Do not be afraid to change
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" Do not be afraid to make a change if something does not work. Getting the right combination of habits and behaviors that suit you will require effort, a lot of trial and error. You must therefore want to change what does not work for you. "
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