How to lose weight without losing weight
Just before the start of the new year, we usually make an effort to identify New Year’s resolutions that will change our lives. Often these judgments relate to getting rid of extra pounds. But this year, try to approach it differently. Instead of saying “I’m going to lose 10 kilos,” promise, for example, that you’ll start exercising at least 3 times a week and drink at least 1.5 liters of water per day. Pick two or three healthy eating or physical activity habits that you’ve had problems with so far and implement them. Then you will definitely achieve your goal in a way that is beneficial to your health.
Write the answers to the questions below, just after writing the answers, read our comment and you will find out if this habit needs to change. You are ready? So we can start our journey to health together.
Do you know your nutritional needs?
- What kind of food do you eat during the day? What is the price?
I hope you prepare your own meals – thanks to this you know what is really in them. However, if it is different and you use ready-made products – pay attention to their composition, that is, carefully read the labels. When, for example, sugar is at the top of the list, be sure to put the product on the shelf. I encourage you to pay attention to diversity when planning your menu. If you eat at least 15 different food products per week, you can be sure that you will provide the body with the right amounts of necessary components that are useful not only in the process of losing weight. It’s important not to treat your adventure with healthy habits as a compulsive diet, but rather as a new, better lifestyle you’ve just been following.
- Do you eat 5 servings of vegetables and fruits a day?
In order to get the best results, use the benefits of each group of food products, starting primarily with vegetables and fruits. It is rich in vitamins and minerals necessary for the proper functioning of the body. Therefore, eat 5 servings of vegetables and fruits during the day and you will regain your vitality. Additionally, remember to have more vegetables in your diet than fruit – 3:2 is a good ratio.
- How many servings of whole grain products do you eat per day?
This way of avoiding bread and eating meat from dinner and leaving out potatoes or giving up cereal and chips is very harmful to our body. Whole grain products should be included in all the main meals of the day, preferably each meal containing at least one source of complex carbohydrates. I don’t know if you know, but the only source of energy for the brain is glucose, and this sugar is mainly obtained from carbohydrates. I encourage you to make cereal products, incl. Such as oatmeal, whole-wheat bread, coarse-grain cereal, and whole-grain pasta appear on your plate at least 4 times a day. This is another group with a wealth of ingredients and, among other things, a good source of dietary fiber. Its task, among other things, is to regulate the work of our digestive system. It also affects the feeling of fullness, which is useful in the weight loss process.
Do you know what to eat?
- How often do you use frying as a form of cooking?
I hope this is no more than one dish per week. When preparing a meal, use different types of cooking methods, but avoid frying in fat. From now on, enjoy the true taste of dishes using forms of food preparation such as: cooking, steaming, baking in tin foil, and cooking without adding fat. Thanks to this, you will save a lot of calories and get a slimmer waist. And your heart will surely be grateful if you stop frying.
- How often do you use sauces? Do you make it yourself or buy it ready-made?
Can you imagine toast, pasta, or groats without sauce? Good. When preparing or buying sauces, just choose those based on natural ingredients such as: natural yoghurt, vegetables, and sugar-free mustard. Sauces should not contain preservatives or flavor enhancers (monosodium glutamate). Be careful with these healthy, but high-calorie, oil-based sauces. You can only use it in small amounts.
- How often do you use prepared foods?
If you’re not a fan of it – congratulations! But if you eat fast food on a daily basis, here are some tips for you. Some small changes in this area can benefit not only weight loss, but also help reduce the risk of heart disease, some types of cancer, diabetes and high blood pressure. Promise yourself not to use junk food more than once a week. Instead of traditional fast food, prepare a suitable version – baked, not French fries, or homemade pizza with vegetables. Loading the body with high-calorie foods increases unhealthy fats (saturated fatty acids and trans fatty acids), cholesterol, salt, and white sugar. Don’t hesitate, fight for your health today!
Tomorrow you will learn more questions about healthy habits and our feedback on how to change them to achieve the desired goal.