How to start a diet
Losing weight is something that almost everyone has been asked at least once in his life and especially women. Indeed, we live in a society where unfortunately the extra pounds are not welcome either in the workplace or in relationships for example.
Gaining weight is incredibly easy for many people : a small piece of cake and hop balance explodes! But losing weight is unfortunately another matter! Below the 14 essential points for effective weight loss .
Patience is required
And yes, do not dream, it is very difficult ( and even dangerous for your body) of losing pounds in a reduced period of time . To properly losing extra pounds , it should let time and lose little by little. If you have 20 pounds to lose , for example, and you weigh 80 kilos , do not expect to lose in a month! It would be very dangerous to your health but if you to succeed ! It is therefore lose pounds over days and weeks . Lose 500 grams per week is something reasonable . Of course , a person who would 120 pounds can easily lose 1 pound per week since its starting weight . Must reasonably lose and do not go overboard.
motivation
Start a diet is for many of us difficult. And because the word diet deprivation , sports and hunger are automatically associates . In fact, this is not quite accurate (see Point No. 11 ) as you may well lose weight without spending his days in sport and may well continue to eat our famous chocolate bars. Be aware that going on a diet does not mean deprivation and excessive sports but it is the excess that make us gain weight.
Similarly, how many of us have already started a diet , to stop after a few days ? And in addition, take a few pounds lost even faster than they have been lost ! And yes, we are very numerous.
This is why we must be motivated. It is not always easy, but we must say that the game is worth the candle . With a little patience , effort, you can lose weight. It is true that for some people, going on a diet is not so hard and they manage to keep their commitments.
Make a schedule
To motivate, a schedule is a good tip . He must choose his meals for the week, put them on a table and also try to eat at the same times and every day . To avoid being tempted , he is advised to go as little as possible in the supermarket and take all its reserves for the week at once. Meal planning , this prevents snacking and to monitor what is swallows .
Calculate energy intake and calories
It will unfortunately have to go through it because to lose weight, you have to be careful what you eat . Must already know his daily needs :
For a woman : 1800 kilocalories (no physical activity) 2000 kilocalories (30 minutes of physical activity per day ) and 2500 kcal on average (1 hour or more of physical activity per day) .
For a man : 2100 kilocalories (no physical activity) , 2500 kilocalories (30 minutes of physical activity per day ) and 3000 kcal on average (1 hour or more of physical activity per day) .
Then be careful to sugar and fat in foods. And yes, it is sugar and fats that make us fat . That is why he must look product labels because many products have alarming amounts of sugar . These products are banned or it should not consume much .
Physical activity
Room makes us fat but do sports can help us lose weight faster. We must stop seeing sport as a punishment because it is really good for the body. Indeed, the benefits of sport are numerous: it helps to stay in shape (take the example of gentlemen 60 years who are in great shape because they do sports for decades ) , it helps relieve stress of unwind , relax and sport can become thinner as it removes fat and makes you sweat . You should know that it is not necessary to make hours of sport per day : 2 hours per week is already very good. There is of course the possibility to enroll in a club, jogging in the park next door or exercising at home by buying his own equipment. On the internet , many devices are available and the prices are lower and lower . Between el elliptical , treadmill , stepper or stationary bike , you 're spoiled for choice. To motivate, why do not you try to listen to the radio or watch TV while making small strides on your treadmill or when you pedal your bike ? With this trick , time passes faster. One hour twice or thrice sports 40 minutes per week is already very good. You see it is not so complicated! Otherwise, the easiest way is to make small trips or short trips to walk instead of taking the car.
Drink water
Water is very important to our organization . Therefore drink water while dieting . After a good workout, you will see a large glass of water will do you good.
Do not eat too late
It is advisable to take a good breakfast, eat lunch properly but it is important to avoid eating too late. It takes about 4 hours before sleep. This is a real trick that everyone does not know !
Foods to avoid during a diet
There are some foods that are not necessarily suspects but are packed with sugars.
- fruit juices (industrial ) contain a lot of sugar . So avoid this kind of drinks if you want to lose weight. Fruit juices are 100% better . However, to consume vitamins , nothing beats a fruit. Juices do not contain as many vitamins as one might think ;
- chocolate. Yes , chocolate is fattening (say is very caloric ) even if it is delicious and it is difficult to pass. Observe the labels sweets and chocolate bars, sugar levels is impressive. Chocolate may be good but it must at all costs limit its consumption of biscuits , cakes and chocolate bars.
the - chocolate buns . Perhaps this will surprise you but the number of calories in a chocolate croissant is pretty amazing. Lovers buns will have to forget the time a diet because too much heat .
- sauces . It is highly recommended to avoid ketchup and other sauces like in a diet because it is too caloric . To succeed in his best weight loss, why not severely restrict these sauces or replace them with lower-calorie sauces much ? There are plenty of tricks, but it depends on taste. We must therefore try to replace caloric foods other much lighter .
Stop eating at fast food
Menus of fast food which often delicious , we must admit. Watch the calories present in a hamburger or a bag of chips and then you will understand why it is absolutely necessary to banish , especially if you go on a diet . There first has a lot of salt (yes , salt is present to bring flavor to dishes ) , sauces and other soft drinks are loaded with calories and sugars. You can eat hamburgers , but it is better to make oneself thereby controlling the foods you eat . It's better for your health, for your wallet and your diet.
Foods to eat during a diet
You probably know, but nothing like fruits and vegetables. But also white meats (chicken , for example) , eggs , salad and oats.
Do not starve yourself
Going on a diet is to control what you eat but it is not necessarily synonymous with deprivation . It may very well eat a little chocolate now and then , make a good burger or enjoy a good pizza. It should of course check the calories and select what you eat based on sugar, salt and calories in food . Of course, to be sure of the results, it is better to forget and consume very rarely.
Follow her weight
For many people, seeing off the numbers on the scale is a source of motivation. Thus , it is possible that to enter your weight daily on a sheet motivates you. By cons , it is of course trying to weigh the same hours and before eating and drinking not to skew the results.
Avoid crack
This happens to everyone, sometimes we fall . Do not panic, this is not catastrophic even if we avoid and especially prevent that happening too often. Because if you crack too often , your diet will not be effective .
Do not be demoralized if you do not lose
Sometimes it may be that the system starts fine but only after weeks , weight stagnant. You should know that this is quite normal . Indeed, at the outset of a diet, there is a tendency to not lose a lot of weight, what motivates us , but then you do not lose as much as before . It's just the body that " sits " and who needs to stabilize the weight. Be patient , continue its efforts and you will see that after a while , your weight should start to fall.
Losing weight is something that almost everyone has been asked at least once in his life and especially women. Indeed, we live in a society where unfortunately the extra pounds are not welcome either in the workplace or in relationships for example.
Gaining weight is incredibly easy for many people : a small piece of cake and hop balance explodes! But losing weight is unfortunately another matter! Below the 14 essential points for effective weight loss .
Patience is required
And yes, do not dream, it is very difficult ( and even dangerous for your body) of losing pounds in a reduced period of time . To properly losing extra pounds , it should let time and lose little by little. If you have 20 pounds to lose , for example, and you weigh 80 kilos , do not expect to lose in a month! It would be very dangerous to your health but if you to succeed ! It is therefore lose pounds over days and weeks . Lose 500 grams per week is something reasonable . Of course , a person who would 120 pounds can easily lose 1 pound per week since its starting weight . Must reasonably lose and do not go overboard.
motivation
Start a diet is for many of us difficult. And because the word diet deprivation , sports and hunger are automatically associates . In fact, this is not quite accurate (see Point No. 11 ) as you may well lose weight without spending his days in sport and may well continue to eat our famous chocolate bars. Be aware that going on a diet does not mean deprivation and excessive sports but it is the excess that make us gain weight.
Similarly, how many of us have already started a diet , to stop after a few days ? And in addition, take a few pounds lost even faster than they have been lost ! And yes, we are very numerous.
This is why we must be motivated. It is not always easy, but we must say that the game is worth the candle . With a little patience , effort, you can lose weight. It is true that for some people, going on a diet is not so hard and they manage to keep their commitments.
Make a schedule
To motivate, a schedule is a good tip . He must choose his meals for the week, put them on a table and also try to eat at the same times and every day . To avoid being tempted , he is advised to go as little as possible in the supermarket and take all its reserves for the week at once. Meal planning , this prevents snacking and to monitor what is swallows .
Calculate energy intake and calories
It will unfortunately have to go through it because to lose weight, you have to be careful what you eat . Must already know his daily needs :
For a woman : 1800 kilocalories (no physical activity) 2000 kilocalories (30 minutes of physical activity per day ) and 2500 kcal on average (1 hour or more of physical activity per day) .
For a man : 2100 kilocalories (no physical activity) , 2500 kilocalories (30 minutes of physical activity per day ) and 3000 kcal on average (1 hour or more of physical activity per day) .
Then be careful to sugar and fat in foods. And yes, it is sugar and fats that make us fat . That is why he must look product labels because many products have alarming amounts of sugar . These products are banned or it should not consume much .
Physical activity
Room makes us fat but do sports can help us lose weight faster. We must stop seeing sport as a punishment because it is really good for the body. Indeed, the benefits of sport are numerous: it helps to stay in shape (take the example of gentlemen 60 years who are in great shape because they do sports for decades ) , it helps relieve stress of unwind , relax and sport can become thinner as it removes fat and makes you sweat . You should know that it is not necessary to make hours of sport per day : 2 hours per week is already very good. There is of course the possibility to enroll in a club, jogging in the park next door or exercising at home by buying his own equipment. On the internet , many devices are available and the prices are lower and lower . Between el elliptical , treadmill , stepper or stationary bike , you 're spoiled for choice. To motivate, why do not you try to listen to the radio or watch TV while making small strides on your treadmill or when you pedal your bike ? With this trick , time passes faster. One hour twice or thrice sports 40 minutes per week is already very good. You see it is not so complicated! Otherwise, the easiest way is to make small trips or short trips to walk instead of taking the car.
Drink water
Water is very important to our organization . Therefore drink water while dieting . After a good workout, you will see a large glass of water will do you good.
Do not eat too late
It is advisable to take a good breakfast, eat lunch properly but it is important to avoid eating too late. It takes about 4 hours before sleep. This is a real trick that everyone does not know !
Foods to avoid during a diet
There are some foods that are not necessarily suspects but are packed with sugars.
- fruit juices (industrial ) contain a lot of sugar . So avoid this kind of drinks if you want to lose weight. Fruit juices are 100% better . However, to consume vitamins , nothing beats a fruit. Juices do not contain as many vitamins as one might think ;
- chocolate. Yes , chocolate is fattening (say is very caloric ) even if it is delicious and it is difficult to pass. Observe the labels sweets and chocolate bars, sugar levels is impressive. Chocolate may be good but it must at all costs limit its consumption of biscuits , cakes and chocolate bars.
the - chocolate buns . Perhaps this will surprise you but the number of calories in a chocolate croissant is pretty amazing. Lovers buns will have to forget the time a diet because too much heat .
- sauces . It is highly recommended to avoid ketchup and other sauces like in a diet because it is too caloric . To succeed in his best weight loss, why not severely restrict these sauces or replace them with lower-calorie sauces much ? There are plenty of tricks, but it depends on taste. We must therefore try to replace caloric foods other much lighter .
Stop eating at fast food
Menus of fast food which often delicious , we must admit. Watch the calories present in a hamburger or a bag of chips and then you will understand why it is absolutely necessary to banish , especially if you go on a diet . There first has a lot of salt (yes , salt is present to bring flavor to dishes ) , sauces and other soft drinks are loaded with calories and sugars. You can eat hamburgers , but it is better to make oneself thereby controlling the foods you eat . It's better for your health, for your wallet and your diet.
Foods to eat during a diet
You probably know, but nothing like fruits and vegetables. But also white meats (chicken , for example) , eggs , salad and oats.
Do not starve yourself
Going on a diet is to control what you eat but it is not necessarily synonymous with deprivation . It may very well eat a little chocolate now and then , make a good burger or enjoy a good pizza. It should of course check the calories and select what you eat based on sugar, salt and calories in food . Of course, to be sure of the results, it is better to forget and consume very rarely.
Follow her weight
For many people, seeing off the numbers on the scale is a source of motivation. Thus , it is possible that to enter your weight daily on a sheet motivates you. By cons , it is of course trying to weigh the same hours and before eating and drinking not to skew the results.
Avoid crack
This happens to everyone, sometimes we fall . Do not panic, this is not catastrophic even if we avoid and especially prevent that happening too often. Because if you crack too often , your diet will not be effective .
Do not be demoralized if you do not lose
Sometimes it may be that the system starts fine but only after weeks , weight stagnant. You should know that this is quite normal . Indeed, at the outset of a diet, there is a tendency to not lose a lot of weight, what motivates us , but then you do not lose as much as before . It's just the body that " sits " and who needs to stabilize the weight. Be patient , continue its efforts and you will see that after a while , your weight should start to fall.