Lose Weight Successfully With These Five Tips
Many people know from painful experience that losing weight is really not easy. First of all, you laboriously reduce your body weight and in a very short time the lost pounds are back. But a few tips can help ensure that weight loss is permanent.
Losing weight successfully is not that simple. A nutritionist explains how weight loss can work. (Image: kei907 / stock.adobe.com)
Whether you want to lose extra pounds, feel fitter, or do something good for your health, there are many good reasons people want to reduce their weight. Unfortunately, losing weight is not easy. In an article from the famous Cleveland Clinic (USA), nutritionist Kristin Kirkpatrick has some tips that will help you lose weight successfully.
Breakfast and protein intake
Eating a balanced breakfast of protein, fat, and carbohydrates will give you the energy you need for the day. “If you skip breakfast, you start the day on a dead battery,” says Kirkpatrick. “Studies show that a higher protein intake in the morning is also important in preventing food cravings later in the day.”
Good sources of protein include eggs, cheese, wholemeal bread or toast with peanut butter, and unsweetened yogurt with berries and hemp seeds.
Skipping meals can make your body think it’s in starvation mode. “Think of sumo wrestlers. They eat little or not at all throughout the day, then eat a large meal at the end of the day – hence their size and their high fat / muscle ratio, ”explains the nutritionist.
Small meals or fasting
Take your pick: eat three meals a day with two or three snacks, five or six small meals a day, or eat something every three to four hours.
Each of these approaches ensures a uniform metabolism and keeps blood sugar levels stable. The scale helps your body to function optimally and to avoid weight gain.
“You don’t want your blood sugar to go up and down like you’re on a roller coaster. As a result, your energy levels fluctuate and all the processes in your body work less efficiently, ”says Kirkpatrick.
Another option is fasting. Studies show that people who depend on intermittent fasting have a lower risk of disease, lower mortality, and more success in losing weight.
An intensive exercise program is great when you are satisfied with your weight and in good health. However, if you are having trouble losing weight, a moderate exercise program will work best for you.
If you run for 30 minutes on a regular basis, you will benefit more than a 90-minute strenuous routine that you just can’t keep up with.
“Moderate exercise is especially important if you have blood sugar problems. Intensive training increases stress on your body by raising and then lowering your blood sugar level, ”explains the expert.
She adds that setting goals that are too high and not achieving them doesn’t make you successful. “It’s better to set small goals and exceed them.”
Adding weight training for at least three days can build muscle, speed up metabolism, and aid weight loss.
Eat until hunger is satisfied
When you feel full, it means you’ve had enough. “Stop giving your body calories it doesn’t need,” says Kirkpatrick. “Instead, listen to your body and only eat when you are hungry.”
How much carbohydrate, protein, and healthy fats you need depends on many factors including your weight loss goals, your health, and more.
Another tactic is to start big (at breakfast) and end small, reducing your portion sizes as the day progresses.
Beware of “emotional consumption”
“A lot of people get frustrated because they’ve been on a fitness or weight loss program, done it right, and just can’t lose the weight,” Kirkpatrick said.
This frustration or stress can lead to what is called “emotional eating”. The nutritionist recommends considering methods such as hypnosis, meditation or holistic psychotherapy to get rid of old eating habits, like eating to feel good rather than being hungry.
“People realize, ‘Oh, I eat when I’m not too hungry’ or ‘I remember the apple pie at Grandma’s that comforted me when I was little. That’s what I think about when I want consolation today, ”says the expert.
After you overcome these eating habits, you will find that you can slip into clothes that you haven’t been able to wear in years. (a d)
Author and source information
This text conforms to the requirements of specialized medical literature, medical directives and current studies and has been verified by health professionals.
Cleveland Clinic: 5 Best Ways To Win Your Weight Loss Battle, (Accessed October 5, 2020), Cleveland Clinic
This article is provided for informational purposes only and is not intended to be used for self-diagnosis or self-treatment. It cannot replace a visit to the doctor.