Weight loss after the holidays is proven year after year. Harder and harder. After delicious excesses, we can sometimes feel a little bloated. However, this is no reason to jump on the first diet that comes along, even if it promises to do so Lose 10 kilograms Within a few weeks. On the contrary, it is better to resort to methods developed by scientists.
First, it is important to realize that weight loss must be done over the long term. It's very simple, if you lose Very fastYou have a good chance of getting everything back very quickly, which is why, when you go on a diet, you should do this nicely. These are your habits and goals that you should set after careful consideration.
Losing weight requires patience
Even if you want to quickly get rid of those kilograms that weigh you down, be patient. According to nutritionists, losing weight slowly is more effective than crash diets. Many parameters are emphasized when trying to lose weight. For example, age does not help you lose weight, as muscle mass decreases, especially after the age of forty.
So, according to Harvard scientists, we must learn Reduce your goals To avoid frustration. For them, the 5% rule is the most effective. This involves setting a simple goal: lose just 5% of your current weight. For example, if you weigh 80 kilos, try to lose 4 kilos first.
Set your goals as closely as possible
The idea is to limit ourselves to Half a kilo per weekOr even a kilo at most. This will allow weight loss to be spread over a longer period. In turn, you will be better able to maintain your figure this way. At Harvard, things go like this: “The goal is to find a way to achieve a healthy eating pattern that can be maintained, not just maximize weight loss.”
So it's pretty clear: it's wise to change your habits in the long term. Nutritionist Andrea Vasquez explained: “Weight loss Progressive and controlled It is usually long-lasting, unlike rapid weight loss after restrictive diets, which tend to produce a yo-yo effect. It is essential to set realistic weight loss goals. […] If we set a goal to lose several pounds in a very short time, we may not achieve it, which can lead to… Inhibition And theGive up good habits That we were gaining.”
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The best tips from nutrition experts to lose weight effectively
To successfully achieve your weight loss goal, nutrition experts share their best tips. According to Harvard scientists, this will be necessary Eat mindfully Without watching TV Reduce quantities While eating in Small plates Or avoid unhealthy carbohydrates in the form of sugary drinks, which greatly increase calories. For her part, Andrea Vasquez added that this is necessary Avoid soft drinks (even without sugar), include animal or plant proteins in all your meals, set a good sleep schedule, and eat whole-grain bread for breakfast. Drink two liters of water Daily.
Finally, additional tips to keep you from giving in to your cravings. By eating enough whole foods, you can control satiety. In addition, you can try Drink herbal tea Or pump After every meal. there Chamomile And the fennelFor example, it has anti-inflammatory properties and provides a feeling of satiety as well as a bit of sweet flavor that we sometimes need after eating. Sustainable weight loss is yours, thanks to all these tips!
