TOP 10 METHOD FOR WEIGHT LOSS 100% PERMANENTLY WITHOUT HARMING THEIR HEALTH.
It's easy to start with a healthy diet. The hard part is making those healthy changes a permanent part of your life. So, are you on the right track with weight loss? Or have you finally reached your goal weight? Congratulations! Understandably, after all that hard work, you're worried about weight gain. How can you lose weight permanently, without the yo-yo effect, and in a sustainable and healthy way? You will discover that in this article! I give you 12 tips to maintain your weight and embrace a healthy lifestyle. So read on quickly.
INTERMITTENT FASTING
Do you want to lose weight permanently? Then intermittent fasting is the perfect tool! Intermittent fasting consists of periods of eating and fasting. When you do intermittent fasting, you eat the foods your body needs, but for a shorter period of time. There are different forms, but in general you only eat between certain times and fast during the remaining time. When fasting you do not eat anything, but you can still drink water, tea or black coffee. If you think about it, intermittent fasting is not as unnatural as it seems. Our ancestors evolved to survive in situations where food was scarce (source). Food was not always available, as is now the case in the Western world. There were days when people had nothing to eat. Then our fat cells were addressed in order to survive. Research has shown that intermittent fasting contributes to weight loss (source). A 2015 systematic review comparing 40 different studies found that participants lost an average of 10 pounds (4.5 kg) in just 10 weeks (source). Studies also indicate that intermittent fasting is good for burning visceral fat. Visceral fat is the most dangerous type of fatty fat that resides deep around your organs. Over a 6-month period, obese participants with intermittent fasting lost 4-7% of their visceral fat (source). By applying intermittent fasting, in combination with a slightly reduced intake of calories, you will notice that the combination of these two enhances the weight loss process.
KEEP EXERCISING,
You have probably started exercising a lot more recently to lose weight. Then why stop now? Once you have reached your goal weight, it is important that you maintain a sporty lifestyle. Because staying active is a good way to keep your weight under control (source, source). Go for an activity that you enjoy doing (ideally three times a week) and that you can sustain in the long run. Weight training is a great way to get that toned body you've been looking for. It can even help you burn more fat in the long term (source). If you've never been to the gym, now is a great time to start! And remember that increased physical activity is most effective when included as part of a healthy lifestyle. By this, I mean that sports should always be done in combination with a healthy diet. That's the secret to permanent weight loss
STAY SLIM TOGETHER
We all know the saying "tell me who your friends are, and I'll tell you who you are." This also applies when it comes to your health. You get infected with the people you hang out with. If someone next to you on the couch is constantly opening a bag of chips, it will be more difficult to stick to your diet. Of course, you don't have to drop everyone who isn't concerned with healthy eating, but it is advisable to hang out with people who help you forward. Whether it's a sports buddy with whom you can train, a weekly spinning session with other sports enthusiasts or a cooking club in the area... Research has shown that social support can help you maintain healthy habits and maintain your weight.
If we look at today, breakfast is an indispensable part of our daily life. But it really doesn't matter,
TO SKIP BREAKFAST REGULARLY
whether you have breakfast or not. That might be a bit of a shock if you sit at the kitchen table every morning. Starting the day right with breakfast is no way to speed up your metabolism. On the contrary, skipping breakfast actually stimulates your metabolism and fat burning. Skipping breakfast is therefore an important part of intermittent fasting (see tip 1) and a handy way to speed up your metabolism. During the short periods of fasting, your body will use your fat reserves for energy supply and your metabolism speeds up. I'd say give it a try and see what it does to your appetite and weight. And if you prefer breakfast, it is wise that you opt for a healthy and balanced breakfast.
CONTROL YOUR APPETITE
At the time of writing, millions of people are following a diet that hopes to lose weight or improve their health. However, I can already tell you that the vast majority will eventually return to their old weight. The reasons for this are different. But satiety certainly has something to do with that. The foods we eat all have very different effects on our hunger pangs. Protein is the most satiating macronutrient. But most people eat too little protein and healthy fats on a (crash) diet. If we don't give our body the nutrients it needs, we are constantly hungry. We can stick to a strict diet for a while, but sooner or later we give in to that hungry feeling that keeps us busy all day. Rather than fixate on consuming fewer calories to lose weight, suppress your appetite with natural and unprocessed foods that have not been industrially processed. Because even though all calories are 'equal', different foods have different effects on our body. By eating white bread, you get a huge spike in blood sugar and barely any nutrients. Instead of feeling full, you quickly feel like eating more food with unhealthy food. In that sense, calories are far from equal, especially when it comes to the effect on our feeling of satiety. Studies confirm that, for example, a high-protein breakfast makes people feel more satiated than a low-protein breakfast (source). Therefore, choose foods that help suppress your hunger pangs. For example, green vegetables such as asparagus, broccoli and spinach are extremely nutritious, full of good carbohydrates packed in fiber and even contain a little protein. Vegetables are generally low in carbohydrates and high in fiber. And these two actually ensure that the carbohydrates are absorbed slowly and ensure a low blood sugar peak. Compared to fast (unhealthy) carbohydrates, they have the exact opposite effect on our body. In short, by eating the right foods, you keep blood sugar levels under control, and you feel full for longer. This helps to better control your appetite.
MONITOR YOUR WEIGHT
Especially if you are just starting out with a healthy and varied diet to lose weight, it is important to gain insight into your current diet. Most people are not aware of what they put in their mouths in a day. Perhaps you will now say that everything is not that bad, but if you write down what you eat during the day for a few weeks, including the snacks, you will be shocked.
STOP OR CUT DOWN ON ALCOHOL
It is well known that drinking a lot of alcohol is not healthy for your body. Besides the fact that alcohol naturally contains the necessary 'empty' calories that make you fat, alcohol also has a negative influence on the liver. The liver is the organ that converts glucose into fat. But if the liver can no longer process alcohol properly, fat can build up in the liver, become inflamed and cause scar tissue. Many heavy drinkers sooner or later have to deal with alcoholic fatty liver disease. This condition damages your liver and affects the way your body stores carbohydrates and fats. In addition, you are sober, able to make much better food choices. Drinking alcohol lowers our inhibitions, causing us to make less good decisions when it comes to food. Anyone who drinks who knows we don't take it too seriously.
LEARN TO DEAL WITH STRESS
If you experience a lot of stress in your life, you are also more likely to have problems with your weight. Prolonged stress raises your cortical level. Cortical is an anti-stress hormone that is released in response to stress (source). Chronic condition related to a lot of belly fat, increased appetite and more food intake (source). Due to stress, you look for 'comfort' in fast and unhealthy food. Your brain tells you, you deserved it. Of course, you believe that, and you stuff yourself with unhealthy food. In addition, stress has a major influence on the functioning of your digestive system, so that many nutrients are not removed from the food and simply disappear into the toilet. So avoid the stress in your life as much as possible. Try to write down what causes you stress, and do something about it. Can't you do anything about it? Then you don't have to worry about it, because you can't change anything anyway. You have to deal with it. Teach yourself to put a positive spin on it. It is a matter of attitude, and also a matter of setting priorities.
USE GREEN SMOOTHIES
Drinking green smoothies is always a good choice. If you don't have much time to eat extensive fruits and vegetables, a smoothie is always a good solution. You can prepare it in advance, and drink it while you work as a healthy snack. I always make a big blender full of green smoothies, using the vegetables and (and a little fruit) whatever is available at the time, both in the fridge and in the garden. Every day different, every day a surprise. But it is important to emphasize vegetables, and to use less fruit. This has to do with the often high sugar content in fruit. The big advantage of making healthy smoothies yourself lies in the fact that nothing is cooked, nothing is filtered, so that you drink the fruit and vegetables as they were originally. And without loss of nutrients, which is normally the case when you cook it. Sugars are often added to smoothies in the supermarket. Not useful if you want to maintain a slim line!
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