Sleep more, eat at home and vary your workouts ... Here are some of the 10 tips to lose weight!
1. Set yourself a goal
Whether you want to lose weight, save to buy yourself a
dress or make a deposit on your next home, you need to determine your goal and
then establish your action program starting at the end. And the way to do this
is to note all the steps in the process. Peter Walsh, author of Does this
Clutter Make My Butt Look Fat? (Simon & Schuster, $ 11.68) says that if he
has succeeded in helping so many people to put their lives in order, it is
because he emphasizes the clarity of the goal. "The first step is to determine
the kind of life you would like to have. When you cross it, you will have
traveled half the way. "
2. Store your clutter
Countertops should be used only for the preparation of food,
not to leave containers containing biscuits or other temptations, says Peter
Walsh. Furthermore, it strongly advises to shun the congestion. "Most
kitchens are full of gadgets of all kinds, but you cannot make healthy choices
in a disorganized and crowded place. You would not go to a restaurant where
there's a mess, is not it? "
3. Eat more often at home
According to Statistics Canada, the average Canadian family
spends almost 30% of its food budget on restaurant meals. To save money and
pounds, take note of how many outings you make to the restaurant every month
and how much you spend, and gradually decrease the frequency.
"When you go out to restaurants, you are more likely to
eat healthier, richer foods," says Melodie Yong, a registered dietitian at
the Heart and Lung Institute at St. Paul's Hospital in Vancouver. Between the
decline in home cooking, due in part to women's access to the labor market, and
the increase in obesity rates over the past 30 years
4. Raise your metabolism by sleeping more
According to Joey Shulman, author of The Last 15-A Weight
Loss Breakthrough, when you're not asleep, you're looking for comforting but
not very healthy foods. In addition, hormone levels fluctuate depending on the
sleep being taken. "People who do not get enough sleep often secrete more
cortisol and as a result, they are more stressed. But it triggers the reflex to
store fat in the body, "she explains. Lack of sleep also causes
fluctuations in the levels of ghrelin and leptin, hormones that respectively
indicate hunger and feelings of satiety.
5. Vary your training program
As effective as an exercise program, you get tired and
discouraged when you do exactly the same thing every day. Change the program
every day of the week, by working a different part of the body, advises coach
Harley Pasternak, who has worked with stars such as Halle Berry and Katherine
Heigel. You can also vary the number of repetitions or alternate between cardio
and endurance exercises, in short, make sure that your workout does not bother
you. "You should change at least one item every day," he advises.
6. Eat more at breakfast and less at dinner
Results from a UK study of 6764 men and women aged 40-75
years indicate that those who ate the most calories in the morning and at night
took less weight than the others, Their caloric intake during the rest of the
day. It seems that lunch is really the most important meal of the day.
7. Review the meaning of the word "delicious"
"When we have before us the foods we love, we feel the
irresistible urge to consume them," says Dr. Alain Dagher, a neurologist
at the Montreal Neurological Institute and Hospital. "Unfortunately, our
brain is programmed to enjoy calorie foods, which is important in times of food
shortage or when food is difficult to access."
To counter this reflex, it is enough to change its way of
seeing low-calorie foods so that they present a new attraction and that one
really wants to consume them.
8. Do not skip meals or snacks
Skipping lunch is almost a guarantee that excesses will be made
later in the day. It is also important to choose what to eat at this meal, that
is, food that will conserve energy throughout the day. Evening snackers are
often people who skip lunch or eat bad in the morning.
9. Ask for support
Losing weight, if only a few pounds, requires a lot of will
and sustained effort. It is therefore not surprising that those who demonstrate
the greatest consistency in their healthy eating habits and training are those
who receive support from friends or family. "Share your goals with those
who will support you in your decision," advises a naturopath at the
Wellpath Clinic in Toronto. "Talk to them about your most important
challenges, so that they are there when you need motivation and words of
encouragement."
10. Avoid Draconian Diets
Diets based on grapefruit or cabbage soup, programs based on
dietary combinations, and even lean diets do not maintain a healthy weight.
Before you go, on the pretext that you think you have to do it, you know that
the vast majority of those who follow diets eventually regain the lost pounds,
or even more. When a regime prohibits a wide range of foods, it feels guilty of
transgressing, which only reflects a bad self-image.
Tip: The key is balance. To achieve and maintain a healthy
weight, you need a balanced, nutrient-rich diet that will help prevent disease,
ensure optimal energy and psychological well-being
On the same subject:
= 10 Mistakes To Avoid To Lose Weight
= 6 Tips to Start Losing Weight
= The 20 Minute Weight Loss Diet
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