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😍lifestyle changes to lose weight permanently(Full guide 2019)

lifestyle changes to lose weight permanently

lifestyle changes to lose weight permanently .how to lose weight fast naturally and permanently.ingredients for weight loss

Difference between Diet and Lifestyle Change

Some diets can be useful for losing some weight before summer arrives or after the end of the year, but there are so many “diets” available that does not mean they are the solution to lose weight.

In general with this type of fad diets, weight is lost that is then recovered, as many times as diets we have tried.
Let’s see below the differences between dieting or making a real change in our lifestyle.

Diets vs. Lifestyle Change

1. The results of a diet are external
The diets have to do with the physical aspect and with a little luck you can change the exterior aspect, but never the interior.
A new lifestyle implies an inner change. We begin to live in a different way than we were used to and learn to worry about our physical, emotional and spiritual well-being. A new lifestyle implies an inner change that changes our perspective in many aspects, including our relationship with food and our attitude towards physical activity.

2. The results of the diets are temporary
When starting a diet we know that the effort will be for a few weeks or months. The bad thing is that once we reach the desired weight we usually begin to neglect and things gradually return to “normal”, recovering the lost weight and sometimes something else.

A new lifestyle implies a permanent change. The new lifestyle is like a journey that leads us to new discoveries and to see things from another perspective. The changes we decided to make now are a path, which we will travel from here on.
3. Diets make us live with the guilt
Dieting often implies assuming that reaching a certain weight will help us feel full, happy and even that other of our problems will be solved. That is why when we have a setback on any given day, we find it disturbing because we feel we are guilty of having spoiled almost everything that really mattered.
Instead, a lifestyle change modifies our approach. We now know that our excess weight has been the result of our problems and not the cause. We have realized that addressing the problem directly is the best way to solve it. Now we feel that we can feel good and can lose weight naturally, without guilt or fear.

5. With diets we never have control Diets are like being on a roller coaster. We go up and down, but we always end up in the same place.
With a healthy lifestyle, we know where we are going. Now we have the command of our own experience. We inform ourselves, change our behaviours and handle basic aspects of our physical, mental and spiritual health. We know how to give our lives the fullness we deserve.

lifestyle changes to lose weight permanently .how to lose weight fast naturally and permanently.ingredients for weight loss

Forget about Diets and Start Living

Changing demands more discipline and commitment than is needed to follow a fad diet for a while, but the rewards are endless.
Starting to live fully and enjoy our existence is a destination that is well worth the effort.

lifestyle changes to lose weight permanently
lifestyle changes to lose weight permanently

We do not say that it will be easy and we will surely have occasional falls. But instead of abandoning everything completely, we will simply start again the next day.
Remember that it is about changing habits opermanentlyf many years and this is not achieved overnight.

Ready to start? We encourage you to make a definitive and permanent change in your lifestyle. Dare to change, take control of your life and start living.

Read also: symptoms of low stomach acid |Cause & Treatment.

lifestyle changes to lose weight permanently(Full guide 2019)

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how to lose weight fast naturally and permanently

To lose weight and lower the belly, changes in habits and lifestyle can be quite effective and can help the loss of up to 2 kg per week, depending on the initial weight. However, for this to be achieved, it is important to follow the recommended strategies every day.

In addition, if the person is in a process of weight loss, it is advised not to weigh every day to verify if he lost weight or gained weight, as this causes anxiety and can interfere with the process. The ideal is to weigh only once a week, always at the same time and should be taken into account if it is during the menstrual period, because during this week it is normal to be a little more swollen, which is reflected in the balance.

lifestyle changes to lose weight permanently.lifestyle changes to lose weight permanently

1. Eat slowly and taste the food

Eating slowly allows when the stomach is almost full, it sends a signal to the brain indicating that it has already received enough food and that it no longer needs to continue eating. However, people who have the habit of eating their brain fast do not perceive this satiety signal, making the person eat in greater quantities, in addition to this, it also reduces the contact time with food and the pleasure of using it better.

Respect satiety is one of the main points to lose weight and avoid weight gain. Satiating the stomach with foods rich in nutrients and fibres such as vegetables, fruits, white meats and good fats, makes the metabolism work better and prevents the feeling of hunger for longer.

2. Drink more water during the day

Many liquids must be drunk between meals, as this will help reduce hunger and fluid retention, because the more water you drink the more urine the body produces, and with its elimination toxins are also released that impair the process of loss of weight.

What you can drink: water, coconut water, natural juices without sugar, teas without sugar;

What not to drink: soft drinks, industrialized juices, chocolate drinks and alcoholic beverages.

The amount of water to drink per day varies from 1.5 to 3 L per day. If you have any difficulty drinking water, know what you can do to drink 2 litres of water a day.

3. Perform physical activity

The type of exercise is not the most important, but taking advantage of all the opportunities to burn calories whenever possible, it is very important that you practice activity at least 3 times per week. Performing some daily activities can make a difference, try the following activities:

Climb stairs instead of the elevator;
Go for a 10-minute walk after lunch;
Take the dog for a walk at night.
To increase energy expenditure, try walking for at least 30 minutes, 3 times a week, as it is one of the best physical exercises to lose weight, but also do some resistance exercises to complement the workout.

lifestyle changes to lose weight permanently

4. Eat everything but in moderation

The body needs all the nutrients, so in the diets in which carbohydrates are banned, the weight increases again shortly thereafter. The best tips are:

Prefer milk and its skim derivatives;

Add 1 tablespoon of seeds in juices and yoghurts like flaxseed and chia;

Eat a handful of nuts, such as peanuts or peanuts, almonds, walnuts, hazelnuts per day;

Choose a single source of carbohydrate per meal, giving preference to natural foods;

Eat a raw salad before lunch and dinner;

Eat at least 3 fruits per day;

Avoid the consumption of simple sugars, avoiding drinking coffee, milk, yoghurt, teas and juices with sugar;

Avoid eating after being satiated.

The consumption of fruits and vegetables several times a day provide many fibres and vitamins, in addition to containing few calories, favouring the process of weight loss.

lifestyle changes to lose weight permanently .how to lose weight fast naturally and permanently.ingredients for weight loss.

lifestyle changes to lose weight permanently
lifestyle changes to lose weight permanently
5. Don’t be hungry

Making small meals every 3 hours may seem exaggerated, but it is true that hunger does not appear. In this way dividing the food portions help to reduce weight. Follow the following tips:

Place reminders on the cell phone or in the calendar informing that it is time to eat;

Always have nuts, natural fruits that are easy snacks to make on the street in your wallet or backpack;

The best snacks are fruits, yoghurts, carrot sticks, cucumber with crushed avocado and seasoned with salt and pepper, tomato in large cubes with a pinch of salt and olive oil, a boiled egg and nuts.

If it is not possible to make any meal throughout the day, simply concentrate on maintaining the quality of the next meal and use these small snacks if you are hungry. Gradually it is possible to understand that most of the time it is not about hunger but about anxiety.

6. Write down everything you eat

Writing down everything you eat throughout the day is also a good strategy to lose weight, since in this way the person manages to be more aware of what they eat and, in this way, manages to identify errors and where to improve, being able to alter their habits food to lose weight, if this is the purpose, and have a healthier life.lifestyle changes to lose weight permanently

It is recommended that the registration be carried out every day and after each meal, as it is easier to remember what was consumed. In the food diary it is important to indicate whether it is breakfast, lunch, lunch, lunch or dinner, the time of the meal, the food consumed and the amount, the place where you ate and what you were doing at the time. In addition, you must be registered if you had a company and how you felt at that time. This registration should be done for 3 to 7 days since in this way it will be possible to have a better idea of ​​what the eating habits are.

lifestyle changes to lose weight permanently
lifestyle changes to lose weight permanently

After registration, it is important to analyze all food choices together with the nutritionist, since in this way it is possible to identify errors and establish strategies to achieve the desired goal. In addition, the nutritionist will indicate the best foods so that the person does not have nutritional deficiencies and manages to lose weight in a healthy way.

How to lose weight healthily

If losing weight is very difficult, ideally consult an endocrinologist to analyze if the thyroid gland is functioning properly. In addition to this, a good idea is to consult a nutritionist or a nutritionist to develop an individualized diet adapted to your needs.
In cases where there is a health problem such as gastritis, asthma, osteoporosis or even a limitation of mobility, the guidance and advice of doctors is essential to reconcile the diet with the use of medications and with proper adaptation to the disease, so that in this way it is possible to lose weight by improving the quality of life and not vice versa.

lifestyle changes to lose weight permanently .how to lose weight fast naturally and permanently.ingredients for weight loss

 

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