Top 10 tips to lose weight ~ Health & Fitness

What is the healthy way to lose weight

Top 10 tips to lose weight

Lose weight doesn't have to be a struggle, luckily. With these daily tips and techniques, losing weight takes a little effort. We advise you to start making small changes. This way you build more and more confidence and you get a lot more energy to persevere. Changing the rudder drastically in one go reduces the chance of success. You will notice that a healthy balance, which also allows space for unhealthy products, is very satisfying. The most important waste tips are listed below:

Tip 1: with realistic expectations you double the prospect of success

Learning a healthy lifestyle starts with a realistic expectation of what is feasible for you, and accepting this.

But what is realistic then?

'Using useful tips and tricks makes weight loss much less effort."

A lot of research has been done on this topic and it appears that for most overweight people, a weight loss of 10-15 percent of the current body weight is achievable to maintain. That is, if you look at the long term (1-5 years). For example, are you currently 100 kilograms? Then a weight of 90-85 kg is realistic to aim for. This is quite different from what many commercial parties believe. And this false promise is one reason why things often fail and other people are disappointed.

But we think it is important to provide you with the right information and not to give you unrealistic expectations. Our advice is to strive for a weight that suits you and that you can maintain.

Every person has a weight that suits him or her. This is also known as a 'setpoint weight'. You can sit under that, but not too much - otherwise you will have to put in a lot of effort to maintain that weight.

In addition, yo-yoing (often lines and arriving again) can cause your setpoint to have a higher weight.

Tip 2: you can still eat unhealthy things

It is also important not to forbid yourself. Suppose you like chocolate very much. Then banning chocolate will make you crave it even more. In addition, every now and then a piece of chocolate fits perfectly in a healthy diet.

Tip 3: choose food that suits your body and lifestyle

We recommend choosing food that suits your body and lifestyle. The most convenient thing to do is to take this step by step instead of following a diet. Many diets prescribe far too few calories compared to a normal diet and thus increase the risk of malnutrition.

A good sample diet plan can be a useful way to teach yourself a healthy diet. Such an example shows what you need in a day and how you can vary.

In addition, you can continue to eat anything you like . The point is that you can keep up with your new lifestyle. This is different from a diet where you temporarily abandon. Don't think of quick solutions that will backfire, but choose a way to maintain a healthy diet throughout your life.

Tip 4: start with small changes

You've probably heard of the frog's metaphor. If you put a frog in a pan of cold water and put it on the fire, it does not move a leg and you boil the frog to death. But if you throw the frog in warm water, the animal will jump out of the water. Now we do not recommend testing this yourself. But the underlying idea also applies to changing habits.

As human beings we are often bad at changing our habits. We find it particularly difficult to make major changes. Therefore, start with small changes, in order that you experience less resistance. In addition, small changes can ultimately have a big effect, such as the examples below by Sander and Eveline.

Read how Sander handled it

Sander wanted to run 10 km. He hadn't done it in a long time. He was therefore very reluctant to start again. But he started with very small steps. The first workout was 1 minute of running and 1 minute of walking. Then he built up his workouts to 3 minutes of running, 1 minute of walking, and so on. At some point, running has become a habit and in the summer of 2017 he ran his first half marathon!

Example of minor changes:

No sugar with the coffee
Exercise an extra 10 minutes daily
Substitute crispy cruesli for muesli
No soda
Only in the weekend a biscuit with tea
etc.

This is how Eveline handled it

Eveline was challenged not to put sugar in her coffee for a week. Eveline drank about 5 cups of coffee in a day and put 2 sugar cubes in it. By no longer adding sugar to her coffee, she saves about 110 kcal in a day!

"So start with small steps."

Her expectation was that the coffee would no longer be tasty. The first 3 days she had quite a hard time switching to black coffee. But after 3 days it got easier. This gave her more confidence and maintained this healthy habit. Then she started tackling the next eating habit.

Step by step she has taught herself a diet that she can maintain and that suits her. This is how she managed to achieve and maintain her target weight.

You may not drink coffee or put sugar in it, but you sweeten too much. It is then helpful to focus your attention on this unwanted habit.
So start with small steps.

Tip 5: Reward yourself for the desired behavior

Rewarding yourself is a good tool to maintain the desired behavior. Imagine if you lasted a week not to put sugar in the coffee, then reward yourself with an evening at the cinema

Tip 6: prepare for resistance

If you are going to lose weight it also means that you have to leave something. This can cause a sense of loss and loss in the beginning. It is important to take this into account. Do you notice any resistance? Such a voice in your head that always wants to sabotage your good intentions? Then find out for yourself where the resistance comes from, what the reasons are. Sometimes it helps to choose a different approach or to take a step back. Focus on the benefits of why you want to lose weight.

Tip 7: come up with solutions in advance to deal with your pitfalls

Suppose you have a habit of snacking when you feel stressed. Chances are that you will have a craving for snacks again in the near future as soon as stress rears its head. Changing this habit can be difficult for you on a regular basis. It is therefore vital to organize for difficult moments. So what are you going to do when you're really craving sweets? Make a plan B that is a healthy alternative and will distract you from the thought of snacking. You can think of calling a friend or going for a walk. Usually the greed for sniffing has disappeared afterwards.

Tip 8: draw up rules of conduct and keep track of how this is going

Establishing and maintaining rules of behavior (also called behavioral goals) will help you lose weight. Rules of conduct are everyday choices and behaviors that you know will help achieve your end goal. This way you deal with unhealthy or unwanted behavior step by step and create new healthy habits. Formulate concrete actions for daily life and keep track of this behavior every day, for example in a notebook or hang a list on the fridge.

Example:

Behavioral goal: from now on I don't put sugar in my coffee.

Day 1: successful

Day 2: successful

Etcetera.

Have you managed not to put sugar in your coffee for a week? Then reward yourself with something nice, such as a magazine.

Tip 9: do not judge yourself if you make a mistake, but pick up the thread again

Do not throw in the towel if you have fallen back into an old habit. You make mistakes while learning new behavior. Or to quote

If you never made mistake it's means you tried new things

In other words, anyone who has never made a mistake has never tried anything new.

In the event of a mistake, it is important to pick up the thread again and analyze why it went wrong. Then you come up with a plan for how you can do better next time.

Tip 10: use professional guidance

It are often very valuable to use professional guidance. A professional, such as a dietician or behavioral expert, can work with you to see which approach suits you best.

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