Slimming is not as simple as eating less, or at least it is not if you are looking for your ideal weight and maintain it over time. Rather, it is a global change of habits to achieve a goal in a lasting way, which does not have to be tedious. Moreover, the best diets to lose weight are never.
Even so, it is very common to see the process of weight loss as something negative that involves a lot of effort. However, it is a decision that, in cases of overweight or obesity, has numerous benefits: improve health, feel better externally and internally, have more energy … So, if you take it, the best thing you can do is Make it easy and learn to enjoy the road. We tell you what are the habits that will help you achieve it.
1. Do not consider it a diet, but a lifestyle
The problem with diets is that they have a certain duration and if, after losing weight, the previous customs are resumed, the kilos will return. It is, therefore, to change habits for healthier ones that shape a new way of life on an ongoing basis.
“A healthy lifestyle, food based on real food, should not have an expiration date and, for that, we have to enjoy what we do,” explain dietitians-nutritionists Lucia Ramos and Rafa Flores in a post in the Realfooding blog by dietitian-nutritionist Carlos Ríos.
At this point, adherence plays a key role, which, as they explain, “is nothing more than our ability to adapt and follow the established plan and, therefore, be regular and maintain it in the long term.” It is not about setting unattainable goals or changing everything now, but about committing, organizing and being aware that healthy eating should be the norm and not the exception.
2. Forget the myths
There have always been myths about losing weight, but with the Internet, we are more exposed to them more than ever. So unlearn: it is not necessary to make five meals, there are no miraculous superfoods, nor should you resort to products labeled as light. Surprised? Well, there are many more!
But, for a moment, don’t you really need to make five meals? This is just one of the topics discussed by dietitians-nutritionists Joel Torres and Rafa Flores, in the post on food myths also published in the Realfooding blog. The conclusion? “Studies with the same caloric intake, in which few meals are compared with frequent meals, show no differences in either the metabolic rate or the loss of body fat,” they explain. So the recommendation is that the meals are adapted to the lifestyle and those that are considered necessary are made.
Another of the most popular myths in recent years is that of superfoods and for this we love the analysis of nutritionist Julia Jiménez, known on the networks as “I do not know what to eat”, which details the nutrients of some of them, such as chia seeds or spirulina, and concludes that these can be found in more common and economical foods such as nuts or salmon. Of course, this does not mean that the so-called superfoods do not have benefits, as they do, but they are not miraculous.. “There is no superfood as such. Instead, rather than concrete products, we should talk about food patterns. What brings health or removes it are the eating patterns and not eating something isolated, ”concludes the dietitian-nutritionist.
3. Resort to dietitians-nutritionists
If you have paid attention, you will come to the conclusion that this point is totally linked to the previous one. To unlearn myths and train about nutrition, you have to go to professionals. One option is to go directly to the consultation to be treated in a personalized way and another to read their books or follow them on social networks. The latter is a positive way to manage the excess information we face today, that is, to find the one that is reliable.
You don’t know who to start with? Carlos Ríos, creator of the realfood or real food movement, Gabriela Uriarte or Aitor Sánchez, known as “My diet limps”, are some of the Spanish dietitians-nutritionists with a professional profile on social networks with the largest number of followers. We also recommend both the aforementioned, Julia Jiménez, and Elena Pérez and María Hernández-Alcalá, creators of the Futurlife21 method. However, the interesting thing is that you investigate and find the professionals who contribute most to you.
4. Plant-based foods should be the basis of your diet
This is so: vegetables, fruits and other plant-based foods such as legumes and natural nuts should be a priority in your diet. That is, to lose weight you not only have to reduce calories from your diet but choose that the calories you eat come from healthy foods. Carlos Ríos recommends in his book Eat real food to consume a minimum of 3 servings of vegetables and 3 servings of fruits, between 140 and 150 g each, check it out!
5. Remove from your pantry what doesn’t help you
And, as you can imagine, to base your diet on the mentioned foods and others that are also healthy such as whole grains, eggs, sugar-free dairy, fish or meat, you must discard many others. Which ones do we mean? To the ultra-processed: cookies, pastries, sugary drinks, fried snacks, sugary cereals, ice cream, frozen pizzas …
This point is important because, as Carlos Ríos also explains, its consumption is not only harmful in itself but also displaces the intake of foods that are healthy because they are addictive and have many calories. So, make it easy and don’t have these products at your fingertips. Take them occasionally and, preferably, away from home so that they are not part of your daily habits.
6. Listen to your emotions
Emotions are part of our life and also affect our diet. Think about it, do you have trouble eating healthy when you had a bad day? Do you throw yourself for the ultra-processed when you’re sad? It’s about emotional hunger.
Julia Jiménez, who focuses on nutrition from a point of view closely linked to emotions and love for oneself, affirms the following in one of her posts: “ Eating well is an unequivocal sign of self -respect, respect and care for one same. Someone who does not want will not eat well, or at least not in a sustained manner over time. ” But you have to keep in mind that eating well is a broad concept and certainly does not mean eating a strict diet, but rather eating consciously and, as this dietitian frequently remembers in your social networks, being flexible with yourself. Because stiffness is not healthy either.
That is to say, to bet on good foods in a habitual way, does not mean that we should never eat ultraprocessed, but that we know that these are not healthy and we choose to take them occasionally because we feel like it.
As for conscious food, Julia recalls that “not only is what we eat (ancestral food) important but how we eat it (conscious food).” Therefore, it is important to listen, spend time and respect yourself. In this sense it is worth mentioning that going to therapy or meditating can be very beneficial.
7. Discover which physical activity suits you best
Any health professional you go to will recommend you stay active, whether you want to lose weight or not. It improves health, helps reduce the risk of noncommunicable diseases and is essential for burning calories. The time recommended by WHO for adults? 150 minutes per week if the activity is moderate and 75 if it is of greater intensity.
To be consistent, it may be a good idea to try several options and find the one you enjoy the most. Not everything is to join the gym, you can opt for different activities such as walking or running outdoors, sign up for yoga classes, dance or play tennis.
8. Give importance to your sleeping hours
More and more studies show that in order to enjoy good health and lose weight or maintain a healthy weight, it is necessary to sleep well. In one of the most recent, as we tell you here, it is concluded that sleeping less than 6 hours and not having established schedules makes fat loss difficult. Any tips to sleep better? Avoid exposure to electronic device lights before sleeping, light dining and opt for relaxing activities such as reading.