Whether you recently had a baby or the scale has slowly been creeping up over the years, when you have 50, 100, or more pounds to lose, the task can seem so daunting that you're tempted to give up before you even try. Here are some things to keep in mind to help you stay motivated on your big weight-loss journey.
think long term
Many people find the thought of
dieting to lose a lot of weight quickly tempting. The problem with this
is that drastically reducing calories causes our body’s metabolism to
shut down. As a result, fewer calories are burned. This promotes the
risk of weight gain after the diet. A better question to ask yourself is
this, “How can I change my diet so that I can maintain it forever if
possible?” The answer to this should certainly not include a lifetime
diet of pineapple, protein shakes or cabbage soup. This means that if
you want to lose a few pounds in the long run, you should also think
long term.
be patient
Healthy and long-term weight loss
requires time. Man is a creature of habit and it takes time for both the
new behaviors and metabolism to adapt. In addition, the excess pounds
did not appear overnight, so they can not disappear overnight. A
permanent change in eating habits leads only to a slow, but steady
weight loss. So being patient pays off in the long run.
drink, drink, drink
Even if this tip is well
known to all dieters: drinking enough is indispensable! Preferably
water, because it contains no calories and fills the stomach.
Recommended are 2-3 liters of fluid per day, and also a lot of fruits
and vegetables have a high water content and help to achieve this goal.
If you want to drink something with flavor, you should resort to
unsweetened tea. It is better to avoid light drinks; the sweetener they
contain tricks the body into thinking it has sugar, which can trigger
cravings.
More protein and fewer carbohydrates
The body
converts carbohydrates into glucose, or sugar, during the digestive
process. Once blood sugar is up, fat is no longer burned due to insulin
secretion. So the fewer carbohydrates we eat during a meal, the lower
the blood sugar level rises and the higher the fat burn after the meal.
Especially in the evening, when we are no longer very physically active,
the body stores the carbohydrates in the fat depots. However, there are
distinctions between good and not so good carbohydrates: good
carbohydrates lead to a low insulin release and are therefore the best
choice when losing weight. These are, for example, foods such as brown
rice, oatmeal, wholemeal bread, nuts and spelt pasta.
Often underestimated when losing weight is the intake of protein. Protein-rich foods prevent the loss of muscle mass and keep you full for a long time. The former is important because muscles burn calories and the less muscle mass we have, the fewer calories are burned. In addition, protein-rich foods prevent cravings. Meat, poultry, fish and dairy products are particularly rich in protein.
fruits and vegetables are a must
Most fruits and
vegetables have a low energy content, i.e. few calories, because they
consist mostly of water. In addition, these crunchy delicacies are rich
in vitamins, minerals and secondary plant compounds. So not only can you
eat your fill of fruit and vegetables, but you’re also doing something
good for your body.