1. Set a clear and realistic goal
Set yourself a realistic and easy-to-achieve goal. How? Looking for a method that allows you to lose weight and then maintain it without compromising your health. What is the best method that I propose? Change your habits and learn to eat in a healthier way, adapt a healthier diet or lifestyle to your situation or personal life keto supplements. Seeing it from this perspective will help you to feel more motivated, to cope better and not be overwhelmed so much by how many kilos you will have to lose per week, since what you have to improve is your behavior when it comes to eating.
2. DON'T get obsessed with weight
"The best scale is clothes." You must assess your evolution with more objective data such as clothes, the one that fits you better, the one that you can get a pants that did not fit before, feel more deflated / o and light. The value of the weight varies greatly depending on the moment in which you weigh yourself, the conditions, the amount of water you have drunk, the food you have consumed, the regularity of your intestinal transit, the hormonal cycle you are in and even the stress level you currently have. You can have a weight control, to see evolution, but it is not daily or the only parameter to take into account.
3. Distribute your intake in several doses throughout the day.
The mistake that people tend to make is to think that the fewer calories they eat, the better .Stopping breakfast or going to bed without dinner does not help, on the contrary, perhaps it will be taking you away without realizing it, from your goal. Since if we spend many hours without eating, anxiety or voracious hunger can appear that predisposes us to consume unhealthy foods that cause a spike in glucose in our blood, with which we will be hungry again in a short time; and on the other hand, the body interprets this situation as a fast and can favor the adaptation of the body to saving energy. The recommended number of intakes per day will vary depending on our schedule, customs and lifestyle, but the recommendation to lose weight is to eat more than three meals a day. Complete breakfast, lunch and dinner with a mid-morning snack or a healthy snack. Not worth skipping meals to "compensate for excesses” since we predispose the body to the situation discussed and do not favor the acquisition of good habits.
4. Learn to say NO and identify possible SABOTEADORES.
The saboteur is that part of you that weakens you by making excuses for not doing something you want or have to do. You have to learn to say NO but you also have to learn to eat by your own decision, with knowledge of the facts and not by inertia, not because the situation leads you to it, or because the environment encourages you to do so. You have to learn to make the decision that most appeals to YOU, the option that best suits your objective or your situation.
5. Include physical exercise in your daily routine.
DO NOT exercise as a compensatory method for a poor diet, if so, it will end up taking its toll. Physical exercise alone does NOT help you lose weight if you still eat more calories than you expend. The practice of physical exercise on a regular basis will help you lose body fat, prevent the body from adapting to the pattern and above all improve your fitness and health, since exercise also generates endorphins and provides well-being. Find a sport that you like, that you enjoy and that does not involve effort to introduce it into your daily routine.
6. Plan your meals.
Make a weekly planning of your meals and based on it, make the shopping list. If the purchase is not planned, it is very likely that you will end up eating or snacking on anything that affects the quality of your diet and makes it difficult to lose weight. The presence of unhealthy foods at home increases the chance of failure, which is arguably a determining factor of short-term and long-term success. Go ahead and try new things! It is not only the frequency of consumption of different foods that makes the variety and difference in your daily diet but the way you eat them and present them. It will allow you to enjoy more of the change you are making.
7. Use the plate method
When planning your meals and dinners, I advise you to keep in mind the method of the plate that will help you ensure that they are balanced, several and delimit quantities. Always give preference, with half of your plate, to both raw and cooked vegetables. With salads the amount eaten is usually not enough, so you should also not forget to also consume vegetables. A quarter of a plate should be protein in the form of eggs, meat, fish, seafood, vegetable protein or legumes and the other quarter of a plate should be composed of carbohydrates such as pasta, rice, potato or bread. The dessert can be a piece of fruit or a dairy dessert.
8. Prioritize the consumption of water over other types of drinks
It is the main component of our body. Maintaining a good state of hydration is very important and it is recommended to drink 1.5 to 2 liters of fluids a day. In addition to being the best resource to quench our thirst, it can help us control the urge to hunger by helping us feel more satiated during the day.
9. be consistent and persistent with your goal.
Don't give up on the slightest failure in the pattern. Think that what you are doing is a change in habits, so you should not demand to make it perfect, but to maintain it over time and make small improvements. Any advance in your behavior, in the way you eat, is an advance towards your goal that will allow you to achieve it and above all, maintain it.
10. Take care of your free time, your body, your rest and love yourself very much
Do activities that are enjoyable for you and that help you escape from problems and release stress? If your life is full of pleasant things, you don't need to fill your stomach all the time or release your stress with food. In addition, living without so much stress is the secret to a better quality of life. Take care of yourself emotionally.
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