If the objective of any diet is to lose weight, impatience may harm the results. Wanting to get rid of fat too quickly not only exposes you to the yoyo effect, but could also lead to an imbalance in the body. To avoid loss of motivation, disappointment, stress, fatigue or depression related to food restriction, it is best to focus on gradual but continuous weight loss. Between 0.5 to 1 kilo per week.
Whatever diet you choose, it is advisable to lose between 0.5 to 1 kilo maximum per week. Express diets such as “lose 3 pounds in 3 days” or miracle formulas to quickly get rid of fat are not without health risks. They risk weakening the body and accelerating recovery. Not to mention the frustrations caused by deprivation and effort. It is therefore more important to succeed in adopting the good eating habits imposed by the chosen diet. And to be able to apply them on a daily basis. To achieve your slimming goal, an overly restrictive diet is not always necessary.
Indeed, 1 kilo represents approximately 3500 calories, i.e. a goal of 500 calories to burn, in addition, per day. A healthy diet combined with exercise can effectively help you burn fat and preserve muscle mass. In addition, the results are visible quite quickly since you lose 1 kilo per week, or 3 to 4 kilos per month and approximately kilos in 3 months if you are persistent.
How to follow a diet?
To successfully lose weight, the biggest challenge is to hold on to the end. To achieve this, choose the plan that is right for you wisely. Seek advice from a professional and opt for a program that suits your pace and lifestyle. Fans of olive oil, colorful fruits and vegetables or fish can opt for a Mediterranean type diet. Those who can accommodate more restrictions can turn to programs like intermittent fasting. Each diet has its benefits and limitations. The main thing is to persevere in your choice.
How to lose weight?
Concentrate on self-discipline
Self-discipline is essential for the success of your diet. Review your habits and try to adopt small rules. Like not doing anything else during the meal for example. These kinds of small challenges that you will face throughout the day and until the end of your slimming project will help you strengthen your self-discipline.
Plan your meals
Establishing a meal schedule requires time to organize and adapt. But it will help you reduce decision-making, which is often a source of hesitation. You will be able to set up a routine and a new comfort zone. Plan your meals and it will be easier for you to stick to your diet. If necessary, prepare certain basic products in advance to save time and reduce the desire to snack.
Vary your menu
Eating the same thing every day can quickly tire you and push you to eat less healthy foods. It is therefore advisable to vary the pleasure to maintain the desire to continue your diet. Regularly bring a touch of novelty to your menus to better entertain your taste buds and maintain your motivation.
Don’t let yourself be distracted during the meal
When eating, try to concentrate totally on what you are doing. Become aware of what you eat and take the time to enjoy it. If you do other things at the same time, such as working in front of the screen or watching TV, you may continue to eat even when you are full.
Physical exercises are inseparable from your diet. The rule is simple, you need to limit energy intake and increase expenditure. The ideal way to stick to your diet is to know how to balance the two. In other words, adopt a healthy diet and regularly practice an endurance activity such as walking, swimming, jogging, cycling or treadmill. Remember to incorporate this exercise into your schedule. You can start gradually with to 25 minutes of activity by adding 5 minutes per week until your body gets used to the effort.
Remember , the main thing is to persevere, so it is important to find the balance between well-being and effort.
Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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