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Weight is at the top of the list of nutrition concerns. Although diets are a popular solution to weight loss, many studies have shown that they are not effective for long-term weight loss and maintenance and can even pose serious health risks. physical and mental.


Bet on proven principles

To achieve sustained and lasting weight loss, forget about drastic diets . Start with healthy eating habits that respect your food preferences, which can be integrated into your lifestyle in a sustainable way, and get more active.

  • Cut back on foods high in saturated fat, trans fat and added sugar by buying less processed food and cooking more.
  • Increase your intake of various fruits, vegetables and whole grains, rich in dietary fiber, vitamins and minerals.
  • Listen more to your hunger and fullness signals to eat just enough food. Hunger is a physiological sensation that indicates a need for food (gurgling in the stomach, small cramps in the stomach, loss of energy, difficulty concentrating). Satiety occurs after eating food and represents an absence of hunger (energy boost, less tasty food).
  • Avoid being hungry at mealtimes so that your eyes are larger than your stomach and you will not be tempted to eat whatever comes your way. Can't eat supper earlier? Eat a nutritious snack in the afternoon to quell your hunger.
  • Hydrate yourself regularly with water and limit the consumption of sugary drinks , which do not satisfy hunger despite the impressive amount of sugar they contain.

Above all, the food you eat and the activities you practice must make you happy , otherwise your old habits will quickly resurface ... Just like the pounds lost.

The food supply is so vast! Why not enjoy it? For example, discover a new fruit, vegetable or whole grain every week and try to cook and cook it in different ways.


Set realistic and gradual goalsAsk yourself why you want to lose weight. Is it to improve your health or to look like the models you see on television and in magazines that you want to lose a few pounds? Read our article “ Motivations to Lose Weight ” to learn more about it.

Set realistic goals   by asking yourself, "Can I live and eat this way for the rest of my life?" If the answer is no, it is a sign that you are trying to make unrealistic changes.

Change your habits  gradually . Make small changes that are realistic. Work on each change for a long time (2-4 weeks). When this change becomes a habit, you can start another. Small successes are very motivating and will give you the confidence and enthusiasm to continue.

Ultimately , the ultimate goal will be to eat three meals a day that meet your hunger level and the proportions recommended by Canada's Food Guide presented below:




Source: Health Canada

  • 1/4 of the plate made up of whole grain products (brown bread, whole wheat pasta, brown couscous, quinoa, barley, etc.).
  • 1/4 of the plate composed of protein foods , such as  tofu ,  legumes (lentils, dry peas, beans and dried beans), tempeh, fish or meat. Try to limit cold cuts (cold meats, sausages, pâtés, bacon, etc.), which are rich in fat and salt.
  • 1/2 of the plate made up of  colorful and varied vegetables  and fruits .
  • Next: Quench your thirst by drinking water with meals. You can add flavor with fresh herbs (mint, rosemary, etc.), cucumber slices or a few pieces of fresh fruit. 

Include snacks as needed  : depending on your hunger level during the day.

* For small appetites: keep the same proportions of each food group, but just take a smaller plate.

 

Have you considered using the professional services of a dietitian / nutritionist to help you rebalance your diet? His help and motivation can be of great help to you. Think about it!


Get moving for fun!

And don't forget to move regularly 30 to 60 minutes a day , in increments of 10 minutes minimum. Do activities that make you happy and dare to discover new activities! After all, it is never too late to start a new hobby or to resume an activity that we liked to practice in our youth.

By combining regular physical activity with healthy eating, you more than double the beneficial effects on your health. This combination represents the winning formula par excellence!


Even those who maintain a healthy weight , poor eating habits, low physical activity and smoking increase the risk of health problems. All the more reason to bet on healthy lifestyle habits !

To learn more about maintaining lost weight, read our article " How to maintain sustainable weight loss?" "

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