Do you need help to lose weight? 6 tips

Do you need help to lose weight? 6 tips

Are you looking for help to lose weight? Then you’ve come to the right place!

Being overweight can have profound consequences on your health. It’s best to tackle it.

If you are overweight or obese, you are at a much higher risk of high blood pressure, high cholesterol, type 2 diabetes and cardiovascular disease.

It’s best to get rid of your body fat as soon as possible. By following the right advice, you can live a healthy life. Without the extra weight and associated problems!

Read on to find out how to lose weight quickly and sustainably, on your own or with the help of a professional.

1- Need psychological help to lose weight?

Contrary to popular belief, poor nutrition and lack of exercise are not the only obstacles to weight loss.

Lack of willpower and motivation also play an important role. Living a healthier life and getting rid of excess weight for good requires a sustainable lifestyle change.

In other words, losing weight involves both physical and psychological changes.

Are you looking for help to lose weight? Then your doctor can help you. Achieving your goal is always easier with help.

Psychologists specialized in health psychology who examine psychological and social causes can help you. They can help you better understand your thought patterns so that you can determine what is preventing you from losing weight permanently. They will also help you build your self-esteem.

Psychiatrists can help you deal with these problems through a combination of medication and therapy.

People who suffer from weight problems are also more likely to have chronic health problems, such as high blood pressure, cardiovascular disease and type 2 diabetes.

A 2017 study shows that cognitive behavioral therapy may be particularly helpful in treating binge eating disorder

Cognitive behavioral therapy is a form of talk therapy that focuses on how thoughts influence behavior.

People who diet several times a year often have an all-or-nothing mentality: either I go on a strict diet or I stop and eat whatever I want.

A psychologist can help you reinforce beliefs such as “every meal is an opportunity to improve my health”. A psychologist can also help correct unrealistic expectations and prevent relapse.

People seeking professional help for weight loss should be aware that such treatment takes a lot of time and effort. In addition, it is not a quick or easy fix.

One must be willing to talk about difficult situations and be willing to revisit old patterns of thinking that are holding back weight loss. To change their lifestyle for good, some people need a lot of individual coaching.

If you need help to lose weight, don’t hesitate to contact a weight loss coach.

Your coach will determine with you which method is the most adapted to your situation. He or she will look for a method that will suit you and that you will be able to maintain over time.

You will receive tailored advice and discover obstacles that you did not think of before.

Do you want help to lose weight without consulting a professional? Then you’ve come to the right place.

In this article, you will find 6 tips to lose weight and get healthy.

Tip #1: Eat low carb

The traditional way to lose weight is to eat fewer calories and reduce your fat intake.

But this approach is now obsolete. Want to know what works? The low carb diet!

A low carb diet focuses on healthy foods and limits less nutritious carbohydrates. As you know, carbohydrates play an important role in the diet. They are an important source of energy for the body.

But cutting down on (bad) carbohydrates can lead to lasting weight loss and prevent diseases of civilization such as diabetes and obesity.

In addition, eating less carbohydrates means eating less fast and refined carbohydrates.

In addition to making you fat, fast carbs are very bad for your health! A low carb diet means avoiding buns, cereals, cookies, French fries, waffles, pastries, white pasta and rice.

The sugars from these foods go directly into the bloodstream, and if they are not used immediately, they are stored as fat.

The carbohydrates allowed are mainly those from unprocessed foods (vegetables, fruits, legumes, nuts, whole grains…).

If you start a low carb diet, not only will you have more energy, but you will reach your goal weight in no time.

Tip #2: Exercise in the morning

Research has shown that people who exercise in the morning on an empty stomach burn up to 20% more fat than those who eat breakfast beforehand.

Researchers have found that the increase in fat burning is primarily due to the decrease in insulin levels during exercise, which forces the body to use body fat for energy.

This is a great way to burn more fat easily, without changing the intensity or duration of your workout! When you get home, have a protein shake with water.

For muscle recovery, it doesn’t matter, because a shake with 50g of carbs and 25g of whey protein seems to have as much impact on muscle growth as a whey shake with only 25g of protein.

And finally…

Don’t forget to drink plenty of water during and after training to avoid dehydration. It is recommended to drink half a liter of water (or more).

Slight dehydration can decrease caloric expenditure. It is proven that drinking half a liter of water in 30-40 minutes can increase your metabolism by up to 30%.

Tip #3: Plan and prepare your meals

Meal planning is a smart way to avoid splurging.

By preparing your meals in advance, you will not only save a lot of time and money, but you will also reach your weight loss goal more easily.

You’ll avoid impulse food purchases. Even if you’ve had a stressful day at work, you won’t be as tempted to order a pizza if your meal is already prepared.

Preparing well-balanced meals will help you stay in control of what you eat and how much you eat. It makes it easier to weigh and measure your portions and count your calories and macros.

When eating out, the risk of eating a dish that is too high in salt and saturated fat is much greater.

Tip #4: Eat only between certain hours

Eating within a small time window is a great way to eat less and burn more fat.

It involves limiting your food intake to a certain number of hours. You can have several meals within this time window. Then you don’t eat for several hours.

The most popular intermittent fasting protocol is 16/8 fasting. This method is easy to incorporate into your daily routine.

This fasting protocol involves not eating anything for 16 consecutive hours, after which you have an 8-hour window to eat. In principle, this cycle is repeated every day of the week, but of course, you are free to abandon it on the weekend, for example.

This eating pattern has many benefits:

Intermittent fasting leads to a dramatic increase in human growth hormone levels and a decrease in blood sugar levels.

It is much more effective at burning fat than endless, monotonous cardio sessions at the gym.

One study shows that you can lose 3% to 8% of your body weight over a period of 3 to 24 weeks.

This same study found that participants’ waistlines decreased by 4% to 7%, indicating a loss of abdominal fat. If you need help losing weight, eating in a smaller time window is a good way to accelerate weight loss.

Tip #5: Don’t overestimate the calories you burn in exercise

In fitness magazines, we are always told that exercise is the most important thing to get a flat stomach. Nothing could be further from the truth.

While exercise is important for fat burning and muscle growth, it is diet that helps you lose weight.

Of course, it is important to eat well after an intensive training session, but do not overdo it! And above all, avoid junk food. Eating a Snickers bar or a Mars bar will cancel out 45 minutes of cardio in one sitting.

Tip #6: Take a proven diet supplement

If you type “weight loss supplement” into Google, you’ll get a lot of headlines and products full of promises.

The vast majority of them do not live up to their spectacular promises. However, one supplement stands out:

Glucomannan!

Glucomannan is a water-soluble dietary fiber derived from the roots of the Konjac plant, an Asian plant. As a dietary supplement, glucomannan has become very popular in the United States and Europe in recent years, mainly because of its positive effects on cholesterol and weight management.

Glucomannan is a water-soluble dietary fiber that acts like a sponge. It can absorb a lot of water (up to 50 times its weight).

Of all the soluble fibers, glucomannan seems to be the most effective as a weight loss aid. Taken before meals, it can help reduce appetite.

In a 2015 randomized, double-blind, placebo-controlled study, 83 obese participants (66 women and 17 men) showed significant weight and body fat loss after taking 3 g of glucomannan and 300 mg of calcium carbonate daily for a period of 2 months.

Glucomannan is considered safe and is generally well tolerated. However, the viscous gel may begin to expand before it reaches the stomach. Therefore, it is important to drink enough water when taking glucomannan capsules.

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