There is a lot of information about weight loss on the Internet and in the press. Some of it is right, some of it is not so much or even completely wrong. We spent a lot of time and work to systematize the "good" knowledge, combine it with available practical knowledge and present it to you in the simplest and most understandable format.
1. Find a cause that motivates you
As with any other goal, the right motivation is one of the most important factors for achieving success. In order to lose weight, you will have to make an effort, change old habits and develop new ones. Sometimes, especially during emotionally difficult moments, it can be difficult, so it will be much easier if you clearly know and remember why you are doing it.
2. Have a goal, follow the result
You will never reach your goal if you don't know what you are aiming for. You can use a Body Mass Index (BMI) calculator to find out how much you should weigh based on your height. If the calculator shows that you need to lose a lot of kilograms to reach a normal weight - you should break a big goal into smaller ones and achieve intermediate results - after all, losing 3 or 5 kilograms is much easier than 20 kilograms.
You should get into the habit of weighing yourself regularly, so you can see the results of your efforts and how well you are progressing towards your goal. If you are very persistent in your goal, you can weigh yourself every day (preferably at the same time), and if you have already reached the desired weight and you just want to maintain it, it will be enough to weigh yourself once a week or two.
3. Not a short-term diet, but long-term lifestyle changes
Overweight and obesity are the consequences of an unhealthy lifestyle. Start a healthy lifestyle and over time the weight will return to normal.
You can achieve short-term results with diets, and often after diets, the pounds lost come back, and sometimes even with a lot. When following diets, the result is often achieved by "squeezing from the last" and exhausting the body; do not forget that the most important thing is a balanced and complete diet.
We recommend changing your lifestyle gradually and little by little - the body does not like many and rapid changes. Start a healthier life. Choose the tips that are acceptable to you and apply them more and more until you achieve the desired result.
4. Don't eat junk and avoid "liquid" calories
Eat as little as possible of highly processed foods and foods high in bad carbohydrates and fats.
Another thing to avoid is "liquid" calories - various sugary sodas, juices and alcoholic beverages. They contain a lot of carbohydrates, which are easily absorbed by the body, and the excess energy begins to be converted into fat and stored.
5. Eat the highest quality food possible
Eat 2-3 times a day - preferably home-cooked food.
The majority of the meal should consist of vegetables (at least 3 different colors), and it should also contain protein and some good fats - this way you will get a lot of useful nutrients from the food and you will feel full for a longer time after eating.
6. Try not to snack, and if you do, choose healthy snacks.
Pack healthy snacks ahead of time. Fruits, berries, vegetables and nuts will be a much healthier choice than a muffin or a sweet chocolate bar.
If you like chocolate, choose the most "real" chocolate with at least 85% cocoa (99% is even better). But don't abuse it either - you can eat a piece with your coffee instead of a whole slab of chocolate :)
7. Eat slowly and consciously, enjoy your food
When you eat slowly, you will chew your food well and it will be easier for your body to digest. The feeling of satiety will come sooner.
It would be best to try to eat consciously - at the table and not engage in extraneous activities. You should especially not eat or snack in front of screens - so often we fall asleep and can eat much more food than we need.
8. Water: 2-3 liters of water every day
Start the day with a glass of water and drink it periodically throughout the day.
The minimum water requirement is about 2 liters, but it depends a lot on our physical activity and the ambient temperature.
The best indicator to understand whether you are drinking enough water is the color of your urine, it should be practically colorless.
9. Intermittent fasting
Intermittent fasting (not eating) is an eating regimen where you eat, for example, at 8 o'clock. interval, and the remaining 4 p.m. is inedible.
You can start with the 12/12 option (when you eat at 12 o'clock and try not to eat at 12 o'clock), then go to 14/10 and finally 16/8.
Continuous fasting time is very useful for our body, only during this time the body starts burning fat after consuming sugar and glucose reserves and many other useful processes related to hormones and body cleansing are activated.
10. Physical activity
When losing weight, nutrition determines 80-90% of the results, and the remaining 10-20% - physical activity. The share of physical activity is relatively small, but this does not mean that you can afford not to move. On the contrary, you should try for at least 30 minutes every day. be physically active.
The best exercise for weight loss is walking or brisk walking. If you're overweight, don't rush into other sports as you can do more harm than good, for example, running can damage your joints because they put more stress on them than usual.
As soon as you get a chance, try to move, exercise and make it a habit to go for a walk every day - in the morning, during the day and/or in the evening. If you have the opportunity, take a short walk after a meal or snack. The more often the better. Walking helps the body digest food and burns calories at the same time. Try to walk 10,000 steps a day. If you don't have one yet, we recommend getting a smart watch or bracelet that will help and encourage you to live a more active life.
11. Stress and sleep
You won't be able to lose weight if you're under a lot of stress or don't get enough sleep.
You can manage stress by changing your lifestyle and learning how to relax - spend more time relaxing, meditating or spending time in nature.
An adult needs 7-8 hours a day. sleep If you don't sleep enough, you may lack energy - it will be difficult to resist bad food or snack choices, and emotional eating will be much more likely.
12. The 90/10 Rule
We live to live happily and enjoy life. A 90/10 ratio is optimal between healthy eating (and results) and allowing yourself to enjoy the little pleasures in life.
Yes, sometimes you can really enjoy delicacies (but in moderation), because if we start denying ourselves everything - we won't be able to follow this way of eating for a long time. Eat healthy most of the time, but sometimes you can indulge yourself - eat a small piece of cake or raise a glass of champagne, and do not spoil yourself by any means - it's better to take your time and enjoy the moment :)