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Weight loss

Many people want to lose a few kilos, however, not everyone knows how to do it correctly. Instead, usually people start to starve themselves and achieve their desired “number” on a scale, but after that you gain everything back. Does this sound familiar to you? If yes, this article will be useful for you! :)

A diet is essential when we are speaking about losing weight, however, we are interested in describing the “successful” and “life changing” tips, that will help you lose weight, or get in shape, or simply improve the quality of your life.

Pure facts! Losing weight is possible only when you are on a calorie deficit. That’s it! You can also lose weight by eating unhealthy, if you are spending more calories, than consuming. However, we understand that even if you are going to lose weight like that it’s not going to be good for your health. That’s why we wanted to share 10 tips that will help you learn and maintain habits of a healthy lifestyle.

1. Calories deficit

How it was mentioned above, your body will start to lose weight only when you consume less calories, than you spend. You should just take it as a fact. You can eat very healthy food, but if you consume more calories from it, than you spend - you will gain weight.

Why starving is not the best option?

The human body is very smart and adaptive. We as a human kind would not survive, if our body was not able to adapt. Starving is a signal for the body of “bad times” and it starts to slow down our metabolism and all process’s to be able to function properly. However, metabolism is essential for losing weight, the faster your metabolism - the faster you burn fat or gain muscle. Therefore you have to find your “optimal deficit”, where you are going to have enough energy and your body can function

2. Eat varied

Healthy meals and snacks should form the foundation of your diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein.

Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fats.

The following foods are healthful and often rich in nutrients:
* fresh fruits and vegetables
* fish
* legumes
* nuts
* seeds
* whole grains, such as brown rice and oatmeal

Foods to avoid eating include:
* foods with added oils, butter, and sugar
* fatty red or processed meats
* baked goods
* bagels
* white bread
* processed foods

In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.

3. Keep a food and weight diary

Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.

4. Physical activity and exercises

Regular exercises is vital for both physical and mental health and well-being. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.

5. Eliminate liquid calories

It’s very easy to consume hundreds of calories a day by drinking soda, tea with sugar, juice or alcohol. They are also knows as “empty calories” because they provide extra energy content without any nutritional benefits. Water is our best choice! Drink enough water to stay hydrated!

6. Measure serving and control portions

It’s impossible to count how many calories you consume without measuring your food. It’s a common mistake for people who just start to follow healthy diet, they think if they are going to eat only healthy food - they will lose weight, unfortunately it’s not enough, you should both eat healthy food and eat the right amount of it.

7. Control yourself from unplanned snacks

Our modern world is pushing you to consume. Instagram ads, a billboard for new ice cream, a quick snack near the checkout at a store - chocolate and candy. By planning your day’s snacks in advance, you can more easily ignore unnecessary snacks.

8. Plan

Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.
People looking to lose weight or maintaining a certain weight should clear their kitchen of processed- and junk foods and ensure that they have the ingredients on hand to make simple, healthy meals. Doing this can prevent quick, unplanned, and careless eating.
Planning food choices before going to social events or restaurants can also make the process easier.

9. Social support

Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.

Other avenues of support may include:
* a positive social network
* group or individual counseling
* exercise clubs or partners
* employee-assistance programs at work

10. Stay positive

Weight loss is a gradual process, and a person may feel discouraged if the weight doesn’t fall off at quite the rate that they had anticipated.

Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.

We wish you good luck to achieve your desired goals, we are sure you can do it by yourself, or you can use our service and we will be more than happy to help you with that! :)

Publication: 18.05.2022

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