1 | Create a calorie deficit

Losing weight requires a calorie deficit, which means that on average you consume fewer calories than you expend. The deficit should not be too high

The goal is to lose weight with as much food as possible

The goal is to lose weight with as much food as possible

❗Do you need to avoid certain food groups (eg carbohydrates) if you want to lose weight? No.

❗Do you have to eliminate your favorite dishes if you want to lose weight? No.

❗Do you have to starve if you want to lose weight? No.

LiDo you have to take diet pills? Absolutely NOT!

2 | Eat enough protein and vegetables

Protein provides satiety1, which means that “diets” are easier to follow. It’s easier to persist in a calorie deficit for longer if we’re not starving, do you agree? Protein also helps you maintain more muscle mass during weight loss, so that you lose excess body fat and not lean muscle mass.

Examples of protein foods: lean meat, fish, seafood, eggs, egg whites, dairy products (low-fat cheese, yogurt, Greek yogurt, cottage cheese, skyr, quark) protein powder, tofu, legumes.

Vegetables do not have many calories, but at the same time they are rich in fiber and micronutrients. This is welcome for its health benefits, and the high content of water in vegetables increases the volume and, in combination with fiber, increases the feeling of satiety and thus helps to lose weight.

If you succeed, systematically include a quality source of protein and a portion of fruit or vegetables in most of your meals.

3 | Take care of regular physical activity

Test which physical activity suits you best, what you enjoy and which form of exercise is the easiest to persevere with. Moč Strength training works well in combination with as much movement in general (more steps, less sitting). ️

4 | Enjoy mostly unprocessed foods

Technically, you can create a calorie deficit and lose weight by eating highly processed foods. If you eat only 1 french fries and Snickers chocolate during the whole day, you are probably in a calorie deficit. ”But I would not recommend losing weight in this way from the point of view of health.”

Surely you are more interested in how to lose weight in a healthy way. Unprocessed or minimally processed foods (those without a long list of ingredients) make it easier to lose weight, they are better for your health and wallet. 😉⁣ If at least 80% of your diet will be from less processed foods, you are well on your way to your destination.

5 | Consistency

Consistency is more important than perfection. This means you don’t have to eat perfectly 100% of the time and that nothing is lost if you miss a workout. What is important is to get back on track as soon as possible.

Example: eating 1/2 pizza does not mean that all your efforts are ruined. At the next meal, he returns to his routine without complications.

6 | Patience and perseverance

Want results NOW? Unfortunately, this will not happen (in a healthy way). ⁣ Weight loss is a long-term process that requires patience and perseverance. ⁣ Make this process fun and interesting, e.g. set a goal to run 10 km or try a new recipe each. YOU WILL SUCCEED.

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