Do you have a few extra pounds? Losing weight is no easy task! Our pace of life, the lack of time or motivation and the many temptations are all obstacles to overcome before reaching your goal. But today is the best time to get serious about it. Forget the "miracle recipes" and instead aim for the adoption of healthy habits that you will maintain in the long term.
1. Set a goal and a timeline
These
should be realistic and not harm your health. For example, aim to lose a
maximum of one kilo per week. By losing weight quickly, your body will
rather eliminate water and muscle mass, not fat. You will also avoid
weakening or dehydrating yourself.
2. Move more
At
least 30 minutes of physical activity a day will help you reach
your goal. You can divide these minutes into several sessions. Take
the stairs instead of the elevator, walk or cycle to work, play with your
children! If you want to start a more intensive exercise program, you
should talk to your doctor first.
3. Eat balanced
Refer
to Canada's
Food Guide, which is an excellent source of advice
for a balanced diet . When possible, include protein,
fruits or vegetables, and starches in all your meals.
4. Reduce your portions
Eat
smaller portions, but more often, with three small meals and one or two snacks
per day. This will allow you to better control your hunger.
5. Eat more slowly
You will
allow satiety signals to alert you before you have eaten too much.
6. Drink a lot of water
Water
not only helps relieve hunger pangs, it also helps keep you hydrated and helps
keep several vital body processes running smoothly.
7. Have lunch
Breakfast
is the most important meal of the day. It will give you enough energy to
start your day on the right foot. Eat lighter in the evening.
8. Reduce your alcohol consumption
Beer
and other alcoholic beverages are high in calories. In general, it is
recommended that women consume a maximum of 10 drinks per week (at most, 2
drinks per day), and that men consume a maximum of 15 (at most, 3 drinks per
day). Limit your alcohol intake more when you want to lose weight.
9. Learn how to spot harmful foods
Some
foods are not forgiving when it comes to sugar, fat, or calories. This is
the case, for example, with cold cuts, sweets, soft drinks, etc. Choose
fruits, vegetables and other healthy snacks when you have a craving.
10. Surround yourself
Your
friends and family are your best allies. Play sports or cook with them and
ask them to help you lose weight. Confide in them in the most difficult
times.
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