Weight loss tips: 7 things that really help you stick to your diet
How can you be persistent?
Did you enthusiastically start a diet, but give up after the first few days? Are you angry with yourself for not having enough perseverance? Maybe it’s not your perseverance that’s the problem, but your technique. I’ll write down what techniques have worked for me. Weight loss tips:
1. Know why you are doing it!
They say that everything is decided in the mind, and I think this is also true for dieting. It is important to be aware of your goal.
Why do you want to lose weight? To look better? To be healthier? To prove to yourself that you can do it?
Clarify these questions for yourself, and you will find it easier to stick to your diet.
2. Set realistic goals!
It is worth knowing that you can realistically expect to lose 0.5 kg per week. Don’t be disappointed if you don’t manage to lose two kilograms in a week. Sometimes the weight comes off quickly, and sometimes the weight loss stops for a while. Persevere and set yourself realistic goals! The extra weight didn’t pile on in a few days. Plan for at least three months, but preferably six months, and give yourself time to lose weight healthily and permanently!
3. Find your own motivation!
It’s great that you have a goal, but everyone has bad days when we don’t feel like achieving our goals. At times like these, it would be nice to have someone to motivate us. Some people need a personal trainer or a friend who will support them in their weight loss journey, won’t let them give up, and will get them back on the “right” track. For many people, joining a weight loss challenge works well, while for others, looking at motivational pictures on Pinterest or Instagram or regularly following motivational YouTubers may be enough. Perhaps it’s best to have access to all of these and be able to draw motivation from multiple channels when needed.
4. Eat delicious food!
Don’t like chicken, but your diet plan says you have to eat it? Tired of cottage cheese by the third day? And by the fourth day, you’re already cheating because you miss sweets in your diet?
Create a diet plan that you can easily stick to, so that eating is a pleasure and you don’t even think about not eating healthily! Take a look at this summer diet plan! It includes a variety of foods and lots of healthy treats.
My Diet Recipes and Fitness Sweets books may also be helpful. I have collected 43 recipes for sweets that can be incorporated into your diet.
e-book (pdf)
Fitnesz Édességek
Ez a könyv tele van szuper receptekkel, hogy bűntudat nélkül élvezhesd a sütizést. Ideális választás életmódváltóknak, diétázóknak vagy bárkinek, aki szeret egészségesen nassolni.
5. Work, keep yourself busy!
The first few days of a diet are the hardest. If you’ve been eating 2,000 calories a day, but at the start of your diet you can only eat 1,500, you’ll find the sudden calorie difference difficult to cope with in the first few days. The healthiest thing to do would be to reduce your calorie intake by only 100 calories per week, but I know you want quick results, and actually, the daily transition works if you can stick to it. To get through those first difficult days, keep yourself busy with work or anything else that occupies your mind. On easier days, or even on weekends when you’re not working, it’s easier to be tempted by something sweet. Find something to keep yourself busy, occupy your mind, otherwise you’ll just be thinking about what you should be eating.
6. Have a strategy!
Don’t think about a few days of dieting, but about a lifestyle change! You may need 1500-2500 calories a day (the exact number depends on several factors, so consult a nutritionist or use the Lifestyle Change Package to find out). You may think that you just need to eat less of the foods that make you fat and you will lose weight. This would work in theory, but our bodies have a built-in “emergency program.”
What happens if you eat less?
When you eat less, your body reduces its energy consumption, which means that the small power plants in your cells burn less fat and convert fewer calories into energy. At this point, your whole body is running on reserve power, which can make you feel weak. All you notice is that you’ve somehow lost your enthusiasm and don’t even feel like moving. Your body actually switches to starvation mode at this point and quickly tries to get the energy it needs from somewhere.
There are two sources: carbohydrates (more commonly known as sugar) and fat (scientifically known as lipids). Let’s look at the numbers!
1 g carbohydrate = 4.1 calories
1 g fat = 9.3 calories
So, when burning calories, we get more energy from fats than from carbohydrates. Our body knows this well. That’s why it stores more of it. However, fats are valuable to us, so we take better care of them, which means that it is difficult to access them as a source of energy. If your body needs energy quickly, it will reach for what it can break down into smaller units quickly. And that is carbohydrates. This is the easiest and fastest way to get energy.
So it looks to your carbohydrate stores first to replenish calories. In times of scarcity, it first draws on the carbohydrate reserves stored in the liver and muscles. Half a kilo of sugar is available here. When sugar is burned, the body excretes a lot of water – this is also the initial success of many diets, which is reflected on the scales. Then, when there is no more sugar in reserve, your body reacts desperately because the brain needs sugar and your body has to resort to valuable body proteins for energy, which reduces your resistance and breaks down your muscles.
The disadvantage of fasting diets
If you reduce your calorie intake in this way, i.e., by following a strict, starvation diet, you may see that you have lost weight on the scales after a few days, but in reality you have not lost a single gram of fat, because this requires much more time and proper nutrition. But by then, you’ve usually had enough of dieting and are unhappily munching on something fattening, which will make you gain weight again, and then it all starts over. This vicious cycle can only be broken if you give yourself more time and think in terms of lifestyle changes rather than dieting.
Why is changing your lifestyle better?
Let’s see what the difference is between lifestyle change and dieting!
Dieting: Dieting is synonymous with dieting. Both refer to nutrition that is medically justified and based on specific criteria. It involves consuming a limited quantity or quality of food, primarily with the aim of reducing body weight.
Lifestyle change: This is not just about nutrition, but also about exercise and everything else related to lifestyle. It also includes mental aspects, i.e. everything that affects how you feel.
What is the Eat and Lose Weight method?
Eat and Lose Weight Method: My proven method for losing weight. The essence of the method is in its name: how to eat foods that will help you lose weight. I call these foods fat-burning foods, while foods to avoid are called fat-building foods. This method is much more than a diet; it is a complete lifestyle change program.
Everyone has to find their own diet. If a bodybuilding diet works for you, stick with it. If you swear by paleo, go ahead, because it may be ideal for you. The problem was that none of these diets worked for me. I took what I liked from each one, but I wanted to develop it to suit my own taste buds. I wanted to diet in a varied, tasty, healthy, and happy way, and I succeeded. This became the Eat and Lose Weight method.
Don’t torture yourself with diets!
If you want to permanently lose 5, 10, or more than 20 pounds, it’s best to forget about diets that last a few days or weeks.
If you want to avoid regaining the weight you’ve lost, you need to follow a diet that you can easily stick to without torturing yourself, and therefore one that you can follow not for days or weeks, but rather for months or even years.
If you decide to change your lifestyle, you can lose weight and keep it off for good.
I describe the steps to do this in my e-book, Eating and Losing Weight, which is a guide to weight loss. » Show me the book!
7. Keep a food diary!
Nowadays, you can easily keep a food diary online. If you keep accurate records of your meals, you will see where you are going wrong and what else you can fit into your day. These programs can also help you understand how many calories are in different foods. It is definitely worth using them at the beginning of your diet.
Summary
A fenti 7 fogyás tipp, technika segítségedre lehet, hogy be tudd tartani a diétádat. Szerintem ezek a legfontosabbak. Ugyanakkor ezek mellett még számos dolog van, ami segíthet. Például ilyen az étkezések megtervezése, az előre főzés, a kamrából/konyhából való kirámolás, hogy megszabadulj a zsírépítő ételektől vagy az olyan technikák, amelyek az érzelmi evőknek szólnak. Ezekről részletesen is írok az Enni és Fogyni című e-könyvemben. » Mutasd a könyvet!
The above 7 weight loss tips and techniques can help you stick to your diet. I think these are the most important ones. However, there are many other things that can help. For example, planning your meals, cooking in advance, clearing out your pantry/kitchen to get rid of fattening foods, or techniques for emotional eaters. I write about these in detail in my e-book, Eating and Losing Weight. » Show me the book!
