Often when you go on a diet it is difficult to maintain the results: here are the tricks to lose weight and not regain weight.
Very often when starting a diet the problem is not so much losing weight, but the hardest thing is to being able to not regain weight. The yo-yo effect is always around the corner, especially if we have lost weight quickly.
Having a healthy lifestyle and adopting good eating habits is certainly the first step to take when we decide to lose weight. Also because if we lose weight quickly and then we do not keep the results all our efforts will be little use.
On the contrary, we also run the risk of embarrassing the organism that never finds stability by going to meet continuous oscillations of the balance that in the long run cause damage to the organism. So let’s find out the tricks to lose weight and maintain results without gaining weight.
Here are the tricks to lose weight and maintain results
Very often when we decide to lose weight in addition to following a balanced diet we need to learn about some rules that also help us maintain results of any weight loss.
By entrusting us to a nutritionist we will be able to learn to eat healthy and well without losing weight suddenly but gradually so as to also be able to maintain results.
So let’s find out what the tricks to lose weight without gaining weight while maintaining the results obtainedavoiding the so-called yo-yo effect, but simply following a healthy lifestyle.
1) Proportion the foods. Depending on the lifestyle we lead, we must also calibrate the proportions of the nutrients we put on the plate. If we are sedentary people we need to give more space to vegetables. This means that when we go to compose the dish 50% must be made up of vegetable foods, steamed or boiled vegetables are fine, but also raw as long as they are not fried or greasy. The remaining 50% must be divided into 25% protein and the other 25% carbohydrates. For fats we can consider a couple of teaspoons of extra virgin olive oil for each meal. If, on the other hand, we are sports people who practice physical activity at medium-high intensity at least 4-5 times a week then we can also afford to compose a meal with 50-55% carbohydrates.
2) Choose fresh foods. And let’s say no to industrially processed ones. In fact, they contain additives, preservatives and dyes. They alter the intestines and make you fat. Natural nutrition is certainly the key to well-being. We therefore eliminate all that is considered junk food or junk food, sweets, carbonated drinks and even alcohol, yes by the glass of wine, but not to be enjoyed every day.
3) Avoid consuming food out of boredom. We have been coming from over two years of pandemic and we are all tested both physically and mentally. Stress, anxiety, and not wandering outside have certainly not helped throughout this period. And many have found themselves dealing with nervous hunger attacks. To calm it down, just do some simple abdominal breathing exercises. Lying on a mat, let’s synchronize on our breath, inhale and exhale, in this way the organism relaxes and the nervous hunger disappears.
4) Don’t skip breakfast. We must not skip the first and most important meal of the day, on the contrary, we must always make sure that we have introduced all the necessary nutrients without neglecting the protein quota. If we prefer sweet, we can choose a yogurt, otherwise an egg, low-fat cheese or ricotta is fine. For carbohydrates we opt for a slice of wholemeal bread and a teaspoon of jam or a fruit. For the dose of fats we can opt for a portion of about 30 grams of dried fruit.
5) Exercise. Don’t neglect movement because diet and sport go hand in hand. To obtain visible and lasting results over time, we must also practice physical activity constantly. If we do not have any particular health problems and following a medical examination, practicing intense physical activity is what allows us to develop lean mass, or muscles, at the expense of fat, and which will not make us regain weight over time.
Thanks to these little tricks we will be able to lose weight and maintain the results obtained. Finally, remember that before embarking on a diet it is always good to consult a professional who will guide us in the most appropriate choices for our state of health.