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A healthy body and attractive fitness have become the goal of many people, so losing weight is one of the most popular goals. However, many people find it difficult to achieve this goal. In this article, nutritionist Olga Stepanova offers seven first steps to help you start your journey to a healthy and attractive figure. Let’s be objective: it’s impossible to lose weight in a week. But the right start will allow you to achieve results faster.
Set a realistic goal
Before you start the process of losing weight, it is important to set an achievable goal. Refer to professional nutritionistto determine the ideal weight for you, taking into account your individual characteristics and health status. Develop an action plan aimed at achieving this goal. This is much more effective than setting a sky-high “bar” for yourself and getting depressed because you can’t reach it.
Change your eating habits
The bad news is that if you eat irregularly, eat at night, and consider a burger or hot dog to be the best lunch, you’re unlikely to lose weight. Therefore, it is very important to establish a balanced diet consisting of fresh fruits, vegetables, whole grains, and dietary proteins. This, by the way, is the basis for successful weight loss.
At the same time, avoid unhealthy foods that contain large amounts of sugar, fat, and artificial additives. We are talking about a variety of snacks, sweetssweets, carbonated drinks, pastries, and fast food.
A nutritionist will help you create an ideal diet that includes foods that taste good to you and provide your body with the necessary nutrients. This will make the transition to a new menu less stressful.
Be active
It’s a simple formula: the calories your body has received must be used up. Otherwise, all the leftovers will be sent “to create reserves” – that is, to form a fat layer. Sedentary work, mental work, traveling by car – all these factors prevent you from burning all the calories you receive per day. A nutritionist can easily prove this by analyzing your food diary and your activity.
The solution is simple: start moving more. Regular gym sessions, jogging, yoga, etc. are ideal. If you don’t have the time or opportunity, get into the habit of walking to work or walking at least 3-4 km every day (for example, while walking with your family).
Control portions
“To lose weight, you need to eat less” seems like a clear and completely logical rule, but it’s so hard to follow! But there are a few tricks to help you reduce portions:
- smaller dishes. It creates a visual impression of a “full portion” that provokes satiety;
- the ability to stop in time. In fact, the feeling of satiety appears about 5-10 minutes after eating. Therefore, you should not eat to your heart’s content, but stop when you still feel a slight feeling of hunger;
- give up emotional overeating. There are many ways to deal with stress (e.g., meditation), but “eating” a difficult emotional state is not the answer;
- do not eat before bed and at night. Let the body direct resources to recovery, not to digesting nighttime sandwiches.
Drink plenty of water
Proper hydration is essential for healthy weight loss. Drink enough water throughout the day. Water helps cleanse the body of toxins, improves metabolism and reduces appetite. So the formula “if you’re hungry, drink water” really works.
Important: Instead of sugary soda and store-bought juice, drink purified water and natural home-made juices. Ask your nutritionist what healthy, tasty, and nutritious drinks you can make: there are actually a lot of recipes.
Control your snacking
It’s hard to believe, but snacking can be the main cause of weight gain. Therefore, avoid unhealthy options, such as chips, cookies, or a variety of sweet bars. Replace them with healthy alternatives such as dried fruit and nuts. Plan your snacks in advance to avoid spontaneous consumption of unnecessary amounts of food.
Communicate with people who motivate and support you
Changing your eating habits, exercising, and consuming less is undoubtedly difficult. That’s why you need support from family, friends, and colleagues. Find people who inspire you to succeed. Celebrate your accomplishments and reward yourself for your successes, which will encourage you to continue on the path to your desired fitness.
Are there no supportive people in your environment? Then a nutritionist will help you: they will give you advice, monitor your progress, adjust your program, and do everything they can to help you achieve your goals faster.
“Healthy weight loss is a process that takes time, patience and effort. The seven steps outlined in this article reflect the key aspects of starting effective weight loss. Make these steps part of your life and you will see positive changes in your body and well-being.
Пам’ятайте, що головна мета — це не швидке схуднення, а створення здорових звичок, які ви зможете підтримувати упродовж всього життя», — наголошує нутриціолог Ольга Степанова.
