That’s how it works
Also with weight loss there are scientific developments and there are fashions and trends. We have listed the best for you!
1. Know what you eat
The basis of every successful diet: thinking about your eating pattern. Where are my weak spots, which delicacies can I not resist? Why am I eating if I’m not really hungry? If you want to lose weight successfully, you need to know yourself. Keep a food diary and make a plan to deal with difficult moments. Conscious eating is also eating slowly. Enjoy every bite, chew well, take regular breaks and don’t eat when you feel full.
2. Lots, lots of vegetables
Diet gurus can fight each other out, but they agree on one thing: vegetables are unlimited. They are rich in vitamins, minerals, fiber and antioxidants. Rule of thumb: eat half a plate of vegetables with the hot meal and always some raw vegetables or a vegetable soup at lunch.
3. Fewer carbohydrates and as little sugar as possible
Most dietitians and weight loss books no longer focus on reducing fat, but on limiting carbohydrates. Carbohydrates raise the glucose level in the blood, after which insulin has to be released to lower that level again. And insulin precisely stimulates the storage of fat in the body. In addition, carbohydrates are less likely to satiate; the ‘eating factor’ of bread and pasta is much higher than that of fish and legumes. So less carbohydrates! And most importantly: less sugar. Because that only provides empty calories.
4. Eat Protein
Proteins provide a lot of satiety and ensure that muscle mass is maintained. Very important, because muscles in particular ensure an increased metabolism. Protein are mainly found in eggs, dairy, fish, legumes and nuts.
5. Strength rather than cardio
Forget the treadmill and exercise bike. Strength training is much more rewarding. It ensures that muscle mass increases, which is good for the metabolism. After a tough strength training you will continue to burn more calories than usual for hours! Train intensively, so each time a little heavier and more challenging. Push-ups are good exercise. Or work with weights. Provide good guidance, for example in the gym.
6. Drink in moderation
Alcohol is bad for the weight in three ways. Drinks provide a lot of calories, increase appetite and make inhibitions disappear, making you eat more. So stick to one glass a day.
7. Regularly on the scale
On weight? Congratulations! Research shows that successful dieters continue to weigh themselves regularly. This allows them to intervene immediately if their weight increases.
Karine Hoenderdos is a nutritionist/dietician and copywriter at Scriptum communication about nutrition. In addition to articles on nutrition and health, she also writes columns for News for Dieticians. Her book was published in 2010 ‘Purely Healthy, slim in 8 steps’ and in 2013 the book ‘Extremely healthy with original dishes’, which she co-wrote with Angela Severs.
Sources):
- Plus Magazine
