If you are looking for weight loss advice, you may have come across many, many more methods called “proven – effective – fast…” such as blocking fats completely – cutting out carbohydrates – stopping eating sugars Exercising in excess, and likely trying diets but it does not work for you and you cannot continue with it.
In fact, there is no fast-food diet that is equally effective for everyone, because the response of each person’s body varies according to many factors, the most important of which are genetic – structural, physical, and even psychological, in short, there is no standard rule, but there are weight loss tips that can guarantee a steady loss of kilograms.
10 – Cut calories smartly and cleverly
The first trend always to lose weight depends on reducing the calories that are supplied to the body, because eating fewer calories than those needed by the body will push it to consume its stores, which means losing weight.
But the relationship of reducing calories and losing weight is not a linear relationship. In the beginning, the rate of loss is large, but it decreases with time, because the body loses carbohydrates – proteins – water – vitamins – minerals and others with weight. Therefore, in order to lose weight continuously, the calories must be gradually reduced.
And the same number of calories does not affect the same way, for example 100 calories of broccoli (you can go up to a very large bowl of broccoli) is completely different from 100 calories of peanut butter (which does not exceed one tablespoon of butter).
9 – Cut the way to the carbohydrate ring
Here is the story of carbohydrates in the body: You eat carbohydrates (bread – pasta – potatoes – rice – pastries …). Glucose enters the bloodstream, meaning the level of sugar rises, and here begins the role of insulin, which works to restore the balance of blood sugar by preventing the body from obtaining energy from Fat cells, but makes it burn sugar and consume it, and here two things will happen:
The first is that if your meal contains fats, these fats will be stored directly without there being a chance to burn them because sugars are now the source of energy.
And because the body consumes sugars (while inhibiting the role of fats), it is natural that it needs more energy (carbohydrates) and thus you will crave more of them and you will eat extra quantities and get stuck in a vicious cycle of addiction to carbohydrates and sugars and you will gain more weight.
8 – Reduce the fat, but do not fight it completely
If you do not want to store fats, do not eat fats, it is a fairly healthy equation, but you do not have to fight fats completely. The body needs it, but in small quantities, and it needs healthy, unsaturated types of them specifically, as there are a lot of fatty tissues that make up the body’s organs (the brain for example) in addition Fats can provide you with long-term satiety.
So make sure to stay away from saturated, refined and hydrogenated fats such as ready-made and fried foods and others, at the same time you can eat a small amount of healthy fats found in fatty fish – nuts – soy milk – avocado – olive oil …
7 – While eating, focus on eating
Either you eat along with another activity (you work on the computer – watch TV – read newspapers …) or you eat because you do something else (you eat sweets or crackers with a movie – while reading or studying, you eat food …) or you do something else while eating Because you do not have enough time (get some work done during lunch – eat fast food quickly …).
Unfortunately, you have to stop doing all of this! You have to focus on eating until you eat the amount you need and do not go over the limit, but how? It’s simple. Make sure you chew every bite well – focus on the taste – don’t bring your work to the dining table – separate eating and other activities …
6 – Why should you lose weight? Why do you have to continue?
When deciding to pursue weight loss advice or want to stick to a fast-food diet, you should think of two things: Why should you lose weight? Why do you have to continue the program or the advice? If you do not have the answer to it, do not start.
You must have a clear goal such as that you want to lose 5 kilograms to become in better health – to be able to breathe well – so that you can wear certain clothes – so that you look more graceful and elegant … and remind yourself of this goal whenever you are tired or bored and so you will be able to continue.
You can rely on support from others, such as participating in the goal of losing weight with a group that encourages each other, and you can also ask for help from your family and friends to motivate you and to understand what you are doing so that you avoid many situations that you apologize for about eating certain unhealthy foods.
5 – Stop emotional eating and do not pour feelings into food
Unfortunately, we don’t always eat to satisfy our hunger, nor to silence the loud stomach and chirping of birds there, so why do we eat? Think about the answer and remember the answers, and you will find a lot. We eat when feeling bored. We eat in the evening after a day full of fatigue and exhaustion. We eat when we feel tension and anger and when we suffer with feelings of loneliness …
If you’re going to eat because you’re bored, try doing the things you love, watch the movie, Exercise, go for a walk in a park, but don’t eat.
In case you feel tired, try meditation, get some sleep, drink a cup of green tea or a calming herbal tea.
As for tension and anger, try emptying your feelings into something completely different. Write or draw, or you can cry …
And when you suffer from feelings of loneliness, communicate with your friends before you communicate with the food fridge, meet with them and do various activities.