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Tips to lose some weight
To lose weight
Weight loss with the help of a diet is possible. Drink plenty of clean water. But you also fall off when you make a few minor adjustments to your lifestyle. We give you tips to help you lose weight.
- Set a concrete and feasible goal
- Move a lot
- Drink enough
- Eat with attention
- Do not do any shopping on an empty stomach
- Keep track of what you eat in a day
- Choose healthy food
Set a concrete and feasible goal
Drink plenty of water, give the body what it needs. A clear and achievable goal is just as important as eating less. Be aware of why you are going to eat differently. Then chances are you can keep it full in difficult times. It is important that the goal is concrete and feasible. 'Lose weight' is not sufficiently clear, but determine how much you want to lose weight and in how much time. It is also important that the goal stays in your memory.
Move a lot
Only adjusting your diet is not enough. Exercise is an important part of losing weight. Research shows more and more that light intensive exercise is healthy all day long. So do not always pick up the phone, just drop by your colleague. Take the stairs instead of the elevator. The Netherlands Institute for Sports and Exercise gives even more tips to get through the day actively. Do you want to start exercising? Build it up quietly.
Sometimes thirst is confused with hunger, so keep drinking enough. Water and tea are the best. As a guideline, the Health Council states that 70% of all the fluid that you get in one day has to come from drinks. For this you need an average of 1.5 to 2 liters of fluid per day. Sufficient fluid is important to keep urine production going and thus the discharge of waste products from the body. It is sometimes said that drinking a lot of water is 'detoxifying', but not based on scientific facts. A more practical guideline from the Health Council is to drink 3 cups of tea per day. Chances are that you will not be tempted to drink sugar-rich drinks.
Tip for those who find water boring: put mint, cucumber, a slice of lemon or ginger in it. Drinking mineral or mineral water is not really necessary. Tap water is much cheaper and just as healthy.
Do not drink alcohol
The Health Council advises not to drink alcohol or at least not more than 1 glass per day. Alcoholic beverages are not healthy and contain a lot of calories. In addition, alcohol removes the inhibition, so you can eat more than intended.
Eat with attention
Do not eat too fast, you will miss the signal that you are full. Eating with attention makes you eat less. Eating for the TV is therefore not a good idea. The distraction ensures that you do not know if you have eaten enough.
A few more tips to eat less:
- Taking small snacks and chewing well helps to eat more quietly and less. Extra advantage: small snacks increase the taste sensation, so you eat less.
- On a small plate, the same portion seems larger than on a large plate. Your brain thinks you've eaten more.
Do not do any shopping on an empty stomach
Are you going to do your grocery shopping? Then chances are you will give in to all that goodies. Eat before you go to the store. Research shows that we put more calories in our shopping basket when we are hungry.
Keep track of what you eat in a day
Only when you know what you eat you can choose to change it. Weight loss starts with awareness. Keep every day what you eat in a food diary. This way you get a better understanding of what you eat and drink.
Do you often hunger between your meals? Eat enough protein with every meal, such as low-fat quark, egg, fish, or nuts and seeds. Proteins stay in the stomach longer than carbohydrates. This also gives you a full feeling for longer.
Take away sweets and snacks out of sight. Is it bad to drink water while eating. The temptation is very big if you see this continuously. Covering with a napkin already helps. If you still want to sweat, put healthy alternatives in sight, such as snack tomatoes or carrots.
If you still want something different, check the amount of energy a snack contains on the Nutrition Center's Calorie Checker.
Choose healthy food
You may fall away from the avoidance of sugar or wheat, but it can not always be sustained for long. In addition, the exclusion of certain foods is not always healthy. We need some nutrients every day and must therefore always be in the diet. Do you have a diet that follows good nutrition, then you're fine. Drinking water prevents muscle pain.
Those who like to eat muesli in the morning can better keep the crispy muesli or cruesli. This contains a lot of sugar and / or honey. This is not in natural muesli.
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