Hundreds of fad diets, weight loss programs, and outright scams promise quick and easy weight loss. However, the foundation for successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. To achieve long-term weight loss success, you must make permanent changes to your lifestyle and health habits.
How are these permanent changes made? Consider following these six strategies for weight loss success.
1. Make sure you’re ready
Long-term weight loss requires time and effort and a long-term commitment. While you don’t want to put off losing weight forever, you do want to make sure you’re ready to make permanent changes to your diet and exercise habits. Ask yourself the following questions to help you determine your readiness:
-Am I motivated to lose weight?
-Am I too distracted by other pressures?
Do I use food as a way to deal with stress?
– Am I ready to learn or use other coping strategies?
-Do I need other support, friends or professionals, to manage my stress?
– Am I ready to change my eating habits?
-Am I ready to change my activity habits?
-Do I have time to make these changes?
Talk to your doctor if you need help dealing with stressors or emotions that seem to get in the way of your preparation. When you’re ready, it will be easier for you to set goals, stay committed, and change your habits.
2. Find your inner motivation
No one else can make you lose weight. You need to change your diet and exercise to make yourself happy. What will give you the motivation to follow your weight loss program?
Make a list of what’s important to you to stay motivated and focused. Whether it’s the upcoming vacation or better overall health. Then find a way to ensure that you can call upon your motivators in times of temptation. For example, you can put an encouraging note on the pantry door or on the refrigerator.
While you must take responsibility for your own behavior to achieve weight loss success, it helps to have the right kind of support. Choose supportive people who will encourage you in a positive way, without embarrassment, embarrassment, or sabotage.
The ideal is to find people who will listen to your concerns and feelings. And that he will spend time exercising with you or creating healthy menus, and will share with you the priority you have placed on adopting a healthier lifestyle. Your support group may also offer to empower you. Which can be a strong motivation to stay true to your weight loss goals.
If you prefer to keep your weight loss plans private, be responsible to yourself and weigh yourself regularly. Recording your diet and exercise progress in a journal or tracking your progress using digital tools.
3. Set realistic goals
It may seem obvious to set realistic weight loss goals. But do you really know what is realistic? In the long term, it is advisable to aim for a loss of 0.5 to 1 kilo per week. In general, to lose 1 to 2 pounds per week, you need to burn 500 to 1,000 more calories than you consume each day. And this thanks to a low-calorie diet and regular physical activity.
Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 82 kilos, that’s 4 kilos. Even this level of weight loss can help reduce your risk of chronic health problems. Such as heart disease and type 2 diabetes.
When setting goals, think about both the process and the results. “Walk for 30 minutes every day” is an example of a process goal. “Lose 5 pounds” is an example of an outcome goal. It is not essential to have a result objective. But you need to set process goals because changing your habits is the key to losing weight.
4. Enjoy a healthier diet
Adoption of a new eating style that promotes weight loss must include reducing total caloric intake. But cutting calories doesn’t necessarily mean giving up taste, satisfaction, or even ease of meal preparation.
One of the ways to reduce your calorie intake is to eat more plant-based foods: fruits, vegetables, and whole grains. Try to vary foods to meet your goals without sacrificing taste or nutrition.
Start your weight loss journey with these tips:
-Eat at least four servings of vegetables and three servings of fruit a day.
-Replace refined cereals with whole grains.
-Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
-Reduce sugar intake as much as possible, except the natural sugar from fruits.
-Choose low-fat dairy products and lean meat and poultry in limited amounts.
5. Get active, stay active
Although you can lose weight without exercise, regular physical activity and caloric restriction can help you lose weight. Exercise can help burn excess calories that you can’t eliminate through diet alone.
Exercise also provides many health benefits. This includes improving your mood, strengthening your cardiovascular system, and lowering your blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain their weight loss over the long term engage in regular physical activity.
The number of calories you burn depends on the frequency, duration, and intensity of your activities. One of the best ways to lose body fat is through regular aerobic exercise. Like brisk walking, for at least 30 minutes most days of the week. Some people may need more physical activity than this to lose weight and maintain that weight loss.
Any extra movement helps burn calories. Think of ways to increase your physical activity throughout the day if you can’t get formal exercise on any given day. For example, go up and down the stairs several times instead of using the elevator. Uu park at the end of the lot when you go shopping.
6. Change perspective
It’s not enough to eat healthy foods and exercise for just a few weeks or even a few months if you want to manage your weight successfully and long-term. These habits must become a way of life. Lifestyle changes start with an honest review of your eating habits and daily routine.
After evaluating your personal weight loss struggles, try to develop a strategy for gradually changing the habits and attitudes that have sabotaged your previous efforts. Then, not only acknowledge your struggles, but plan how you will overcome them if you want to succeed in losing weight once and for all.
You are likely to have the occasional hiccup. But instead of giving up completely after a failure, he’ll just start over the next day. Remember that you intend to change your life. It will not happen all at once. Maintain your healthy lifestyle and the results will be worth it.
9 Surprising Benefits To Learn About Spelled
It’s time for you to discover this delicious and rich cereal that is spelled! Rich in protein, fiber, minerals, and vitamins, spelled offers multiple health benefits that make it worth adding to your diet. With its nutty flavor and chewy texture, it’s easy to see why this ancient cereal is still popular today. Whether you’re looking for a nutritious breakfast cereal or an alternative baking ingredient, here are nine things to know about incorporating spelt into your lifestyle.
1# Did you know that: Spelled contains more vitamins and minerals than other cereals such as wheat.
It is an excellent source of iron, magnesium, zinc, selenium, thiamine, and B vitamins, which are essential for normal bodily functions, including digestion, metabolism, and cell production.
2# Did you know that spelled is also rich in dietary fiber?
Spelled contains relatively high levels of dietary fiber. Eating high-fiber foods can help improve digestion and increase energy levels, while promoting satiety, which can potentially aid in weight management efforts.
3 # Did you know that: Spelled is full of antioxidants.
Spelled contains many powerful antioxidants such as vitamins A, C, and E. These important antioxidants help protect cells from daily damage caused by free radicals. In addition to these traditional antioxidants, spelled also contains lignans, compounds that have been studied for their health benefits. Lignans can help regulate estrogen levels, reduce cancer risk, and balance hormones in the body. Spelled also contains phenolic acids, compounds that help reduce inflammation in the body and boost the immune system.
4# Did you know that: Spelled is rich in 8 essential amino acids.
They are protein building blocks that the body needs to produce energy, repair tissue, and build muscle. Amino acids found in spelled include:
- Lysine: important for good growth.
- Tryptophan: produces serotonin, a neurotransmitter that helps regulate mood.
- Leucine: Helps build lean muscle.
- Phenylalanine: An aromatic amino acid used to create important regulatory molecules in the body.
- Methionine – Essential because it helps break down fat stores and choline, an important nutrient that supports brain function.
- Threonine: supports the health of the immune system.
- Isoleucine: forms hemoglobin and stabilizes blood sugar levels.
- Histidine: favors the growth and development of tissues.
5# Did you know that: Spelled is perfect for vegetarians or vegans.
This cereal is not only high in protein, fiber, and manganese, but it is also highly digestible for most people and contains vitamins B3, B2, and B1. All important nutrients that can support a vegan or vegetarian diet. Plus, because it’s packed with energy in its carbohydrate form, providing fuel for any fitness enthusiast, it’s perfect for those looking to switch to a plant-based diet without giving up good sources of energy.
6# Did you know? Despite its high gluten content, it is tolerated by people with celiac disease.
People with celiac disease tolerate spelt for a number of reasons. First, spelled contains a different type of gluten that some people find easier to digest than other types of wheat gliadin. Second, the molecular structure of spelled resembles that of wheat proteins found in ancient cereals, which could explain why it is better tolerated than modern wheat varieties.
Finally, the high dietary fiber content of spelled may benefit people with celiac disease, as the fiber helps improve digestion and nutrient absorption in the intestine. With all this in mind, spelt is an option to consider for people who can’t tolerate regular wheat but want to continue consuming gluten-containing foods.
7# Did you know that spelled can be a basic ingredient?
You can use it as a base ingredient for breakfast bowls like muesli or granola. But also to prepare healthier versions of traditional desserts such as cakes and cookies, thanks to its natural sweetening power as it is not refined. While other grains like oats or wheat flour require the addition of additional sweeteners before being cooked and processed into ready-to-eat finished products!
8# Did you know that spelled has been considered an anti-stress food for millennia?
Spelled is a type of wheat that has been around for centuries and is known to be a stress-relieving food. Its ability to promote relaxation can be attributed to its high content of vitamins B1, B2, and B6 which help the body convert carbohydrates into energy. Additionally, spelled contains tryptophan, an amino acid that helps reduce anxiety while promoting learning and cognitive performance. Finally, spelled is packed with antioxidants and essential minerals such as magnesium, selenium and zinc, which help strengthen the immune system and promote proper hormonal regulation, two factors considered key to reducing stress. .
9 # Did you know that: You can make coffee with roasted spelled grains.
Making coffee with spelled can be a great way to enjoy your favorite beverage while enjoying the health benefits of this ancient grain. To make spelled coffee, start by simmering a cup of water and two tablespoons of spelled over medium heat for ten minutes. Once the mixture starts to bubble and looks creamy, pass it through a French press or sieve and discard the grounds. Then add two tablespoons of coffee grounds to the remaining liquid, let sit for five minutes, depress the plunger, stir if desired, and add milk or cream if desired. Enjoy your creamier and healthier alternative to regular coffee!
To limit your salt intake, opt for these less salty cheeses
Do you want to reduce your sodium intake, but love cheese? You are not the only one ! Cheese can be a great source of salt, especially in processed varieties, making it difficult for those trying to cut back. Fortunately, there are delicious cheeses that are less salty than others, and there are many ways to incorporate them into meals or snacks. In this article, we’ll explore the least salty types of cheese (and show you which ones to avoid) so you can still enjoy your favorite dish without consuming too much sodium. So get ready to say “cheese” while still living a healthy lifestyle!
Low-salt diet: what the WHO recommends!
The World Health Organization (WHO) strongly recommends a low-salt diet for people who want to improve their health. Excessive salt intake can increase your risk of high blood pressure, which can lead to several dangerous conditions, including stroke, heart attack, and kidney disease. To adopt a healthier lifestyle, the WHO suggests reducing daily salt intake to less than 5 g per day.
In addition to limiting the amount of table salt added to food, the WHO also encourages people to be careful about the types of processed foods they eat. Processed foods are often high in sodium and should be avoided or limited as much as possible. In addition, canned goods, such as soups and sauces, can also contain high levels of sodium; therefore, it is advisable to check the labels carefully before any purchase.
For those seeking an alternative form of seasoning to table salt and processed seasonings, the WHO recommends using fresh herbs and spices for cooking at home. Herbs like thyme and oregano not only add flavor, but can also provide vitamins A and C, calcium, iron, and magnesium. Also, adding lemon juice or vinegar is a great way to enhance the flavor of dishes without adding salt or sugar.
A healthy diet is essential for general well-being and to reduce the risk of preventable diseases. Reducing your daily salt intake is just one way to help people stay healthy over time. With proper knowledge of food choices and portion control, it’s within the reach of anyone who wants to live a low-salt lifestyle with more energy and fewer risks associated with excessive sodium intake.
For cheese lovers, we have selected the top less salty cheeses so that you can savor your delicacies without depriving yourself.
A 60 g piece of Emmental contains approximately 0.45 g of sodium.
Also, Comté has a lower sodium content than other varieties of cheese. A 60g piece of Comté contains approximately 0.41g of sodium.
Fresh goat cheese:
Another low-salt variety, with just 0.297g of sodium per 60g.
Ricotta is one of the most recommended cheeses for people looking to lose weight due to its low sodium content. A 60 g piece is equivalent to only 0.070 g of sodium
An appetizing cheese that you can use in all your baked dishes without feeling guilty. A 60g piece contains only 0.216g of sodium.
High sodium cheeses to avoid include:
High-sodium cheeses are a common staple in many of our diets, but these five varieties are the ones to avoid if you want to limit your sodium intake. Parmesan has the highest overall content of the five, at 360 milligrams per 60g. Roquefort reaches 354 milligrams, while cheddar and boursin contain respectively 324 and 327. Feta is the least rich with 313 milligrams per 60 g. Remember that it is therefore important to make wise choices when selecting cheeses.
Is it healthy fast food or a marketing gimmick?
Are muesli and granola really healthier breakfast options, or are they just a marketing gimmick? If you’re looking to optimize your health through diet, it helps to know exactly what you’re eating, but with all the breakfast options out there, it can be hard to decide. This article will walk you through the nutritional facts of cereals and muesli/granola, from their comparative fiber content to calorie levels and even possible additives. Try to understand how these products fuel your body so you can make more informed decisions when choosing a product for your most important meal of the day!
Muesli, granola, classic cereals: the nutritional value changes from one product to another.
Traditional whole grains, granola and muesli are excellent sources of nutrition and each offer their own benefits. Traditional whole grains, such as quinoa, oats, barley, and millet, are rich in vitamins, minerals, and dietary fiber. They also provide a variety of essential antioxidants that help protect against disease and promote overall health.
Granola is a breakfast cereal made from oats combined with nuts, seeds, and dried fruits. It is high in fiber and low in fat, making it a great choice for those looking to limit their calorie intake. Muesli is a mixture of rolled oats, dried fruit, nuts, and seeds. It is usually served cold or soaked overnight in milk or yogurt for a sweeter taste. Although higher in calories than traditional whole grains or granola due to ingredients such as dried fruit that contain added sugars, muesli provides many essential nutrients such as iron and magnesium.
Compared to traditional whole grains, granola and muesli offer a wider range of flavors thanks to the added ingredients they contain. On the other hand, it should be taken into account when choosing food, because they contain more calories. These three products are good sources of nutrition and can be an ideal complement to any balanced diet. However, it is worth carefully considering the nutrient profile before opting for one or the other.
How to choose the best for your health?
Look for one that offers you nutritional balance:
First, look for a product that provides the right amount of nutrition for your health needs. Make sure it contains a good balance of nutrients such as vitamins, minerals, and antioxidants, as well as dietary fiber and healthy fats. Whole grains such as oats or whole wheat can provide these important nutrients.
Check its sugar and salt content:
Some granolas are high in sugar due to sweeteners or nuts that may be added. Instead, opt for granolas and mueslis with enough sugar from natural sources like honey or fruit juice concentrates, without too much added sugar. Also check the salt content of the product; choose those with less than 0.3g of salt per 100g to limit your sodium intake.
Do not hesitate to also check its fat content:
It is also worth checking the fat content of the granola/muesli you have chosen. Some are higher in saturated fat than others, which is not good for our cardiovascular health. Instead, choose products that contain healthier unsaturated fats, such as those found in nuts and seeds. Finally, look for products that are fortified with additional vitamins and minerals, which is especially helpful if you’re looking to give your breakfast cereal an extra nutritional boost.
Balanced and conscious diet: if they are nutritious and healthy, they should not be abused!!
According UK National Health Service, the recommended amount per serving of granola/muesli is 30-40g and should be consumed 2-3 times a week for the best health effect. Eating too much muesli or granola can increase your calorie and sugar intake, so it’s important to watch your diet carefully if you choose to include it as part of your diet.
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