Nutrition is the most important if you want to lose weight
Research shows that nutrition is most important if you want to lose weight quickly. 80% of the weight loss in people who lose weight quickly comes from an adjustment in their dietary pattern. The movement was responsible for 20%. That is also not negligible, but most attention can go to a healthier diet.
You may think you are already eating healthy, but many products that you think are right for you are not that healthy. It is important to become aware of what you eat and what it does to your body.
Fast weight loss?
Before we go into the diet, it is also important to set your goals. Rapid weight loss is a nice goal, but it is not the intention to lose weight so quickly that it would burden your health. Many kilos per week lose weight causes a stress reaction in your body. Often you go back to a normal diet after your diet, so your body will store all that extra energy just as quickly and you will arrive again. It is better for you, to limit you to 1 to 2 pounds a week. In this way, you prevent the yo-yo effect and you fall off in a healthy way. Then you can also maintain this diet and you will stay on this healthy weight from now on.
The best dieting tips to lose weight fast
Rapid weight loss is possible, but then it is not only important to look at what you eat, but also how much you eat. With a few small adjustments to your diet, you will be able to lose weight in a responsible manner and achieve your goals. Use the free diet plan below to help you lose weight and read the tips below.
1. Stop sugar and simple carbohydrates
Simple carbohydrates cause fluctuations in blood sugar levels. Carbohydrates are found in bread, pasta, rice and all products with sugar, such as cake and sweets. Because of those fluctuations in your blood sugar levels, you will feel well-filled after eating, but then you end up in a dip. You will soon be hungry again and want to eat again. In addition, sugars and simple carbohydrates are stored by your body as fats. So they do not contribute to a healthy weight. You can better replace these nutrients, even if only a few times a week:
- Replace bread with rice cakes, eggs or a salad;
- Instead of pasta, rice, and potatoes, eat more vegetables (a wok dish, or cauliflower, celeriac or parsnip puree);
- Make healthy smoothies with vegetables and fruits;
- Nuts and seeds are healthy and tasty snacks.
Instead of carbohydrates and sugars, you better ensure that you get more protein and healthy fats. Think of yogurt, meat, nuts, beans, and eggs. If you eat two portions of protein every day, you provide your body with a good source of energy. Healthy fats are found in olive oil, coconut oil, and oily fish. If you eat carbohydrates, it is best to ensure that these are slow carbohydrates, so whole wheat bread and pasta. These provide your body with energy for a longer period of time.
3. Be aware of hidden sugars
There are a lot of sugars in cookies, sweets, and snacks, that is well known. But also pay attention to the "healthy" snacks. Nut and fruit bars are also full of sugar. It says that they are sweetened with fruit juice, honey, maple syrup or dried fruit, but they are just as good sugars. In products such as tomato ketchup, satay sauce, dressings and pasta sauces, there is also (a lot of) sugar. Make your sauces and dressings yourself: this is usually much better and you immediately know what's in it.
4. Use as few chemical sugar substitutes as possible
Soft drinks and fruit juices, which state that there is no sugar, contain chemical sugar substitutes. Acesulfame-K, aspartame and other chemicals are unhealthy for you. These substances make your body confused: you taste something sweet and your body responds by making insulin because it expects sugar. However, the sugar does not come. This ensures that you only get more appetite for sweet snacks. Research shows that sugar substitutes work addictively and increase the risk of diabetes. It is best to keep these soft drinks and juices, but also sugar-free licorice and biscuits from your diet.
5. Eat quietly and consciously
Good chewing and quiet eating is the best way to lose weight. The faster you eat, the more you get inside, often more than you need. Your stomach gives your brain a signal when you have eaten enough. However, that takes at least 20 minutes. If you eat too fast, this signal comes too late. Chewing well also ensures that you get the most nutrients out of your food. The digestion runs better and so you are full faster. Eat with attention, really taste what you eat. This all contributes to good digestion and therefore also to the process of losing weight. So preferably no television or smartphone while you sit at the table.
6. Filling fibers
Make sure you get a lot of fiber. These fill you, so you have less appetite for unhealthy food. Fibers are found in vegetables, fruit, nuts, seeds, and beans.
7. Drink enough
Water is the most important source of fluid for your body. It helps your body to drain waste and ensures good digestion. But it also helps to stop the hunger. So you can help yourself to lose weight by drinking a glass of water before meals. Then you will automatically eat less. Drink at least 2 liters of water per day.
The mental side of losing weight
Not only an adjustment in your diet is important, your mental attitude also makes a big difference in the success of your attempt to lose weight.
1. Motivation
Your motivation to lose weight should come from you (an intrinsic motivation). That means you want this, that you can say "I want to lose weight" instead of "I have to lose weight." A change in your way of eating, exercising more and choosing healthy food can only be sustained if you really want inside. If you do it for your doctor, your husband or your parents, it will not work. Make sure this is something that you want, that you do for yourself.
2. Be realistic about what you want to achieve
Set realistic goals for yourself. Eventually, you may want to lose a lot of kilos, but divide this into small steps. Focus on these small goals in the first instance, because they are feasible and can be overseen. Be proud of every step you take.
3. Hold on
A change in diet may be difficult at first because you are going to eat other things that you were used to and leave food that you loved. It is something that quickly gets used to. If you make sure you are not hungry, replace candy and cake with food that is good for you and if you are going to feel fitter and more energetic, then it is really not hard to keep going. Or actually you do not have to keep up, it's just your new way of life! Unhealthy food is no longer something that you can not do, but something that you do not want. And that's where you want to go!
4. Reduce stress in your life
Stress is of great influence on your body and mind. By stress, you make cortisol, which has a delaying effect on digestion. With a high cortisol level in your blood, you make more fat in the abdominal area. It also increases blood sugar levels. Stress has a mental impact on your well-being. Often you feel the tendency to find an outlet for the tension, and this can be snacking. It is therefore wise to try to reduce the stress in your life or to deal with it in a different way. Try mindfulness meditations or yoga. Listen to quiet music and make time for yourself, for example by going to the sauna or taking a walk in the forest.
5. Ensure adequate sleep
A good night's sleep ensures that you can better lose weight. Poor sleep causes fluctuations in your hormone level, which can cause your appetite to be disturbed. Provide a regular sleep rhythm, go to bed at the same time. Leave your smartphone outside the bedroom and do not watch television when you are in bed.
Come on the move
To lose weight you do not have to become a top athlete. However, it is important that you move more. If you are moving for 20 minutes every day, you are helping your body to lose weight. So by taking your bike to work, taking a walk in the evening and taking the stairs instead of the elevator, you are already on your way to a healthy weight. It is very easy to move a little more in a day. Turn on a music and dance through the room, start the day with a short walk, go an extra walk with the dog. If you still want to do sports, you can go swimming or cycling. These sports do not burden the joints and you can also do it alone. For people who do not like to exercise in groups that can be important. You can also buy an exercise bike for home so that you can move when it suits you.
A conscious choice for healthy food
In this way, losing weight is a change of lifestyle rather than following a special diet. By being aware of what you eat and how much you eat in a day, you can easily lose weight. Do you want tips that you can use to quickly lose weight?
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