Do you have a few extra pounds? Losing weight is no easy task! Our pace of life, the lack of time or motivation and the many temptations are all obstacles to overcome before reaching your goal. But today is the best time to get serious about it. Forget the “miracle recipes” and instead aim for the adoption of healthy habits that you will maintain in the long term.
1- Set a goal and a timeline
These should be realistic and not harm your health. For example, aim to lose a maximum of one kilo per week. By losing weight quickly, your body will rather eliminate water and muscle mass, not fat. You will also avoid weakening or dehydrating yourself.
2- Move more
At least 30 minutes of physical activity a day will help you reach your goal. You can divide these minutes into several sessions. Take the stairs instead of the elevator, walk or cycle to work, play with your children! If you want to start a more intensive exercise program, you should talk to your doctor first.
3- Eat balanced
Refer to Canada’s Food Guide, which is an excellent source of advice for a balanced diet . When possible, include protein, fruits or vegetables, and starches in all your meals.
4-Reduce your portions
Eat smaller portions, but more often, with three small meals and one or two snacks per day. This will allow you to better control your hunger.
5- Eat more slowly
You will allow satiety signals to alert you before you have eaten too much.
6- Drink a lot of water
Water not only helps relieve hunger pangs, it also helps keep you hydrated and helps keep several vital body processes functioning.
7- Have lunch
Breakfast is the most important meal of the day. It will give you enough energy to start your day on the right foot. Eat lighter in the evening.
8- Reduce your alcohol consumption
Beer and other alcoholic beverages are high in calories. In general, it is recommended that women consume a maximum of 10 drinks per week (at most, 2 drinks per day), and that men consume a maximum of 15 (at most, 3 drinks per day). Limit your alcohol intake more when you want to lose weight.
9-Learn how to spot harmful foods
Some foods are not forgiving when it comes to sugar, fat, or calories. This is the case, for example, with cold cuts, sweets, soft drinks, etc. Choose fruits, vegetables and other healthy snacks when you have a craving.
Your friends and family are your best allies. Play sports or cook with them and ask them to help you lose weight. Confide in them in the most difficult times.
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