you want to lose a few pounds? You are not the only one. According to a recent report from the Center for Disease Control and Prevention (CDC), nearly half of the adults surveyed in the United States said they lost weight. Emphasis “to attempt” instead of “to reach”).
It seems so easy to eat better and exercise more, doesn’t it? But as most of us know, it’s not that easy. We care, we are tired, we eat everything to have energy and let’s face it, what makes you fat tastes delicious! The planning and willpower required to radically change our lives so that we can get into last year’s jeans usually lasts as long as chocolate is in our hands.
But here’s the thing: According to Dr. Jonathan Dugas, researcher and consultant at the Vitality Group, we don’t have to do anything radical to lose weight. Here are nine tips we can use to lose weight without feeling miserable.
1. You can’t beat poor nutrition
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“The first important point is that no matter how much exercise you do, you can never beat poor nutrition. Though it helps you burn calories, being overweight or obese is solely a question of your diet and not your activity. It is important to remember that weight loss is a marathon and not a fast race. People who are overweight or obese have more weight to lose. Managing expectations is key to staying on the right track and achieving your goals. “
2. Choose a diet any diet
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“The key to dieting is that it’s all inherently low in energy. To lose weight you need a lack of energy. If a person chooses a diet and follows it, there is a chance that he will lose weight, although the amount of weight and if he loses more fat or muscle may vary. Don’t be afraid to go on a diet and try another if the one you make doesn’t work for you. You will probably need to try a few things before you find the diet that makes you feel good and better fit your lifestyle. “
3. Forget about exercise for the time being … and smoothies!
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“It is normal for someone to feel a wake-up call and be motivated to activate themselves. But the trend is that we’re going to try to fix it all at once and that in the end we’re very ambiguous. This can be a problem. If you want to lose weight, focus on losing weight. This means that you have to change your eating habits to achieve this daily calorie deficit, but it also means that you don’t have to increase your physical activity as increasing exercise routines not only absorb your energy, but also that you have more due to the increased calorie needs are hungry. And most of us feel good about securing a price after training because we feel we deserve it. However, an energy drink (100 calories) and an energy bar (200-300 calories) are all you need to get the 300-400 calories you just burned in the gym. And forget about the smoothie after the gym, because you can easily add another 500 calories to your daily intake. “
4. Eat what you cook and take what you cook
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“We are surrounded by practical and affordable food, but also very high in calories. These options are useful in some situations, such as when you take an early flight and need to have breakfast at the airport. However, preparing your own food will result in lower calorie intake, even if you don’t always choose the healthiest ingredients in the world. Therefore, preparing your own meals whenever you can is a huge victory. It is important to understand that very few of us can do this all the time and that is fine. But set weekly goals such as: B. Bring your food to work on Tuesdays and Thursdays. Your bank account will also thank you. “
5. Make contacts
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“Cooking for one or two people seems to be more of an effort than eating out. Better use your influence in your circle of friends and organize dinners in different houses. It doesn’t have to be fancy dinners, because you’re probably not the only one who wants to be healthier, but they can put some criteria between you and cook for everyone once a week. You only need to add two or three to cover every night of the week so you have more time to see your friends. “You can even do this virtually via zoom or hangout so as not to violate the rules of social distance.
6. Limit alcohol, but don’t eliminate it
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“Drinking is not a crime and will not ruin your health. However, drinking too much can ruin your weight loss because alcoholic beverages are high in calories. Limiting your alcohol consumption helps. For some it means not taking certain days of the week and for others it only means to have a drink when they go out, or to let the beer or wine go and find something that feels comfortable and do it. ”
7. Don’t take your calories if you can eat them
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If you have to choose between eating and drinking your calories, always choose to eat them. Water is always the best option, but there is a long list of sugar-free and calorie-free drinks. With about 150 calories per can, sugary drinks like soda, sports drinks, and juices (yes, juices) are the main enemies here. Even if you have two a day, you have an extra sandwich for lunch. “
8. Get professional help
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“Consider going with a professional. Nutritionists have special training to help people deal with their weight. If you are overweight or obese, you may even have a nutritionist in your health insurance. But even if not, think of their knowledge, support and supervision as an investment in your health and your future. Typical treatment lasts between 3 and 6 months, and although health is a lifelong commitment, the help of a nutritionist won’t last that long. “
9. Don’t be afraid to change
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Don’t be afraid to make changes if something doesn’t work. Achieving the right mix of habits and behaviors that suits you requires effort, trial and error. So you have to be ready to change what doesn’t work for you. “