Wouldn’t it be nice if you could lose weight without dieting? Losing weight without dieting is certainly possible! And no, you don’t need an exotic weight-loss pill or any other special weight-loss product. Slimming pills and other miracle remedies are only meant to make your wallet lighter. What works then? In short, it comes down to your eating habits and lifestyle.
If you do not adjust your diet, you will not see any results of these weight loss products on the scales. Losing weight without dieting is possible if you make changes in your lifestyle. Depending on your current lifestyle, these changes will have to be drastic or less drastic. The advantage of changing your lifestyle is that you will never have to go on a diet again and never have problems keeping on weight. Moreover, you will live a healthier life and have a smaller chance of developing lifestyle diseases such as cardiovascular disease, high blood pressure, and type 2 diabetes.
In this article, we outline how a healthy and responsible lifestyle looks like. A lifestyle where you lose weight and stay on weight.
You will have to make the most important adjustments in the field of nutrition. If you are currently suffering from overweight, it is the result of overeating and perhaps also of poor food choices.
Delete sugar from your diet
It is important to remove sugars from your daily diet. This is not only because of the calories that sugars are rich in, but also because of the nasty effects on blood sugar levels and hormonal balance. If we eat sugar, the blood sugar level rises. The sugars are absorbed into the blood in the form of glucose. To be able to take the glucose from the blood, the body makes insulin. The more glucose there is in the blood, the more insulin must be made. Under the influence of insulin, the body also wants to store and retain fat.
Many forms of sugar
If you want to lose weight, it is first of all important to keep the blood sugar level as stable as possible. You do this by not eating any products with added sugars. Keep in mind that sugars with ‘alias’ have been added to many products. They often end with ‘ose’, such as dextrose or fructose. Words that use ‘syrup’ or ‘syrup’ are also forms of sugar.
Fast carbohydrates have the same effect on blood sugar levels as sugars. Fast carbohydrates are carbohydrates that are quickly converted into simple carbohydrates (sugars). Sources of fast carbohydrates should therefore be replaced by sources of slow carbohydrates. Slow carbohydrates are slowly converted to single carbohydrates. As a result, there is a long-term and more constant release of glucose into the blood. You will feel satisfied for longer and you will still have the energy afterwards.
Sources of fast carbohydrates
Soft drinks, fruit juices, white bread, brown bread, baked potatoes, fried potatoes, white rice, flour, pasta and everything that contains sugar.
Sources of slow carbohydrates
Whole-grain bread, whole-grain pasta, vegetables, brown or brown rice, sweet potato, oatmeal, spelled and quinoa.
Which is also important to keep light drinks. The sweeteners fool our pancreas, which will produce insulin as soon as you put something sweet in your mouth.
Pay attention to nutrients
With food it is also important that your food is nutritious. That may sound logical, but most of the food in our supermarkets is not nutritious. Many foods provide us with many calories but no or few nutrients such as vitamins, minerals, antioxidants, healthy fatty acids and dietary fiber.
You can find nutritious food in the fruit and vegetable department of the supermarket. All types of fruit and vegetables provide our bodies with essential vitamins, trace elements, minerals and antioxidants. By varying a lot, you ensure that your body is fed with various vitamins and minerals. By alternating in color you know for sure that you get all vitamins and minerals.
Ideally, you should eat fresh and unprocessed food as much as possible. Processed food (food from a package) often contains unhealthy ingredients such as sugars, salt, E-numbers, hardened fats and refined (fast) carbohydrates. Moreover, by processing the food, dietary fiber and vitamins are often lost.
For optimum health, you should eat at least 275 grams of vegetables and 200 grams of fruit daily.
For healthy fats you can eat a handful of nuts every day. Preferably nuts that have not been heated because the healthy fats are still in them. For the healthy omega-3 fatty acids you can eat a greasy fish such as salmon, tuna, herring or mackerel twice a week.
You can also use olive oil or coconut oil for frying. The best way to spread your bread is with butter instead of margarine.
If you ensure that your diet consists of unprocessed and healthy food, you will find that you will sooner feel satisfied. This means that you will naturally eat less, which means that you will lose weight and that you will keep on weight better.
In addition to an adjustment of the diet you can possibly make an adjustment in your lifestyle in the area of exercise. It is not that you have to move to lose weight, to lose weight you can suffice with an adjustment of your diet. Exercise, however, helps to reach your goal weight earlier and it is naturally good for your health.
What you will do about sports or exercise does not really matter much. Whether this is running, cycling, swimming, fitness, tennis or walking. The point is that you enjoy it. Only if you enjoy a sport will you do this regularly so that you will get the most benefit in the long term.
Rest very important
To lose weight, it is important that your hormone balance is in balance. If you have a life with a lot of stress, then it is important that you try to ban some of these stress sources from your life, or that you at least learn to cope with the stress. Building in moments of relaxation is important. The bow cannot always be tense. In addition, adequate night’s rest is important for proper hormone management. At least 7 hours of sleep per night, 8 hours is even better.
If you want to know more about changing your lifestyle, we advise you to read a good book about it. This article is too short to highlight all facets of a healthy lifestyle.