Content

• To step
• Method 1 of 3: Change your eating habits
• Method 2 of 3: Live healthier
• Method 3 of 3: Decide if you should see a doctor
• Tips
• Warnings

If you make a serious decision that you want to lose some weight, you can be overwhelmed with all the different options, opinions, and diet plans to choose from. Fortunately, you can lose weight naturally by making small, practical changes to your diet, exercise routine, and way of life in general. Instead of trying to mess up your whole life, focus on making small changes in your day that will make you exercise more and eat healthier. Such changes are easier to sustain, so that you work towards your goals almost unnoticed and you start to feel better every day.

To step

Method 1 of 3: Change your eating habits

1. Pay attention to your body's hunger signals and stop eating when you feel you've had enough. Your body has its own way of "counting calories" and monitoring portion sizes. Eat until you are full, rather than until you are full or even too full, so that you consume less energy, and have smaller portions with every meal and when you snack on a snack. It may take a while to get used to it, but you can!
   • Stop eating as soon as you feel like your stomach is stretching, if you start to feel "full", or if you start to get a little tired.
   • Many commercial diet programs or so-called miracle diets tell you to count the number of calories, carbohydrates or points you take in. However, that is not so easy, and often it is simply not sustainable.

   Stop Crash Diets: Diets that promise you will lose weight very quickly, say that you should take a certain pill, or eat as little of a certain type of product as possible, are usually too good to be true. The best and safest way to lose and maintain weight is to make small, achievable changes in your way of life. Extreme dieting, exercising excessively, or not exercising at all can be harmful to your health.

   
   
2. Try to eat consciously as possible by taking plenty of time before each meal. Eating consciously makes it easier to eat less and can even make you feel full with less. Before each meal, sit quietly and minimize distractions, such as your telephone or the sound of the television. Pay attention to each bite and check what you are feeling every now and then to determine if you may have had enough.
   • Before you eat, ask yourself, `` Am I eating because I am hungry, because I am bored, or because I am stressed or very happy? '' If the reason is not just hunger, then rather do something else. .
   • Try to allow twenty minutes to half an hour before each meal. Put your fork down between bites, take a sip of water every now and then, or talk to your table companions.
   • When eating, pay attention to the taste, textures, colors, and smells of the food. This can help you focus better and eat more slowly.
3. Choose lean protein sources so that you consume fewer calories but still provide your body with enough fuel. Making sure you get enough protein will keep you feeling full for longer and less likely to snack in between. For example, lean proteins can be found in low-fat dairy products, eggs, chicken, lean beef, fish and shellfish, beans, lentils and tofu.
   • Try to include a lean protein source in every meal and snack. This will ensure that your meals are more balanced and you will continue to feel full throughout the day.
   • Most people need between 55 and 165 grams of protein per day from sources such as meat, chicken, fish or seafood, eggs, beans and / or nuts.
   • Try to consume two to three servings of dairy per day. A portion is, for example, a quarter of a liter of milk, 40 grams of cheese, or 200 grams of yogurt.
4. Eat whole grains to get extra fiber, iron and slow carbohydrates. If possible, opt for whole grain cereal products instead of white flour products to give your body some extra vitamins and minerals. When shopping for groceries, opt for whole grain bread over white bread, and opt for whole grain pasta or brown rice instead of the more processed, bleached options.
   • Your body takes longer to digest whole grains, so such products continue to provide you with carbohydrates and energy for longer than more processed grain products. This can help keep you from feeling hungry in the mid-afternoon and keep you full for longer.
   • Bleached grain products are more processed and contain fewer nutrients than products made from whole grain. You can take the white or more edited versions every once in a while, and sometimes just nothing else is available. So if possible, opt for the whole grain versions, but don't panic if you eat a more processed product every now and then.
   • Try to eat between three and eight servings of grains or cereal products each day, depending on your age and how active you are. One serving is, for example, a slice of bread, 125 grams of rice or pasta, or 5 whole grain crackers.
5. Try to eat a portion of vegetables or fruit with every meal, so that you get enough vitamins. Filling yourself with fruits and vegetables is a great way to cut back on calories, while still giving your body the nutrients it needs. If possible, also eat fruit and vegetables as a snack.
   • Fruits and vegetables are high in fiber, which can also help keep you feeling full for longer after eating.
   • Make sure you always have some fresh fruit on the counter so you can take it when you get hungry, or cut some vegetables like carrot, celery and bell pepper into strips and eat them with humus or a yogurt dip.
   • If you can't get fresh fruit or vegetables, the frozen versions are also great! Frozen vegetables and fruit are usually frozen very quickly so that the vitamins and minerals are preserved.
   • Try to eat 175 to 350 grams of fruit and between 150 and 450 grams of vegetables every day.
6. To get in fewer calories, eat fewer processed products. The calories in such products are sometimes referred to as "empty calories" because they contain little or no things that are useful to your body, such as vitamins, minerals, proteins, or fiber. It can be quite difficult to leave processed products, because they are often very tasty! If you do eat processed products, at least try to make your other meals healthier with fresh and unprocessed ingredients.
   • Try to avoid foods such as cookies, cakes, pastries, cold cuts, frozen meals, chips, pretzels, canned food, and fruit juice with added sugar.
   • Sometimes there is really nothing available other than processed products, and that is no problem! That really does not mean that you can no longer lose weight or have immediately ruined everything. Just try to think about it for a moment and eat fresh products again as soon as possible.
7. Drink enough to avoid getting hungry. Water is so good for your body that it is really not surprising that you always hear that you should drink more! Dehydration can make you feel hungry earlier than usual during the day, so don't forget to sip it regularly.
   • It is generally best for men to drink 3.5 liters per day, while 2.5 to 3 is recommended for women. Most of those fluids are supposed to come from water, but you will need to get some from other fluids you drink and eat. Depending on your age and how active you are, you may need to drink more or less.
   • Drink a large glass of water before each meal. This will make you feel fuller and eat less.
8. Take up a new hobby as a remedy for binge eating and mindless eating. Sometimes eating isn't just about providing fuel to your body; it can also be a way to take your attention away from your feelings, or give you something to do when you're bored. Or it is simply because you really like a certain type of food! If you find yourself making your way back to the candy closet, wait a moment and ask yourself if you're really hungry. If not, then do something else to distract yourself and break that cycle of mindless snacking.
   • Read, write in your diary, solve a puzzle, do needlework or crafts, play a video game, call someone; there are all kinds of fun things you can do. Choose something that really excites you so that you are more likely to actually do it when you feel the urge to snack again.
   • If you like a particular type of food, such as chocolate, save it for a specific time or day of the week. Commit yourself to wait, rather than eat it whenever you want, so that once you eat it, it's even more delicious. In addition, this reduces the chance that you will eat too much of a special treat. For example, you could agree with yourself that you only have a croissant with breakfast on Saturday morning, instead of every morning.

Method 2 of 3: Live healthier

1. Increase your physical activity gradually to help your body burn extra calories. Getting slim is all about burning more calories than you take in, and you can do that by making exercise a priority. To get started every day, just do more of the type of physical activity that you were already used to doing more exercise.
   • For example, if your main form of exercise is the stairs at work or doing laundry, see if you can also take a twenty to thirty minute walk three or four times a week.

   Tip: Think of ways to add more exercise to your daily routine; such changes don't have to be drastic, and with a little more here and a little more there, you can go a long way. For example, take the stairs instead of the elevator, stand behind your desk instead of sitting, walk in place during your favorite television program, or park at the very back of the parking lot when you go shopping.

   
   
2. For easier weight loss, add an exercise schedule to your weekly routine. Increase your amount of basic exercise from daily activities, as well as start executing a plan with more structured ways to exercise. Always remember that something is better than nothing when it comes to exercise, and even going for a brisk walk a few times a week can have major health benefits.
   • Try to move at least 150 minutes every week. For example, you can divide that into five half-hour sessions, or even ten 15-minute sessions, if you prefer.
   • To make it more fun, try to find an activity that you really enjoy doing. Walking, jogging, swimming, dancing, aerobics classes, tennis, horseback riding; try to figure out what works well for you so that you keep doing it.
   • Also try to include two or three strength training sessions per week in your schedule. The more muscle mass you have, the more calories your body can burn. For example, you can lift small weights while watching TV, or do some squats or lunges during a break at the office.
3. Take part in competitions to motivate yourself to exercise every day. There are all kinds of apps and programs available that challenge you to achieve a certain exercise goal every day or every week, for example in the form of a certain amount of time. When you register for the competition, you pay a small amount; if you reach your goal you will get your money back at the end of the challenge. You can join the same challenge with others so you can encourage each other to reach the goal!
   • A nice app is, for example, Charity Miles. This app donates money to a charity of your choice for each exercise you complete. You don't have to pay up front, and it's a nice way to give something back right away while you get your daily dose of exercise.
   • Another app is StepBet, where you can bet with money whether you can keep up with a specific six-week fitness challenge. If you achieve the goal, you will get your money back plus part of the investment of the people who did not make it.
4. Get seven to nine hours of sleep a night so that your body can function optimally. Getting too little sleep can make it more difficult to lose and maintain weight. In addition, if you don't get enough sleep, you will be too tired to move actively. Every night about an hour before going to sleep, try to turn off your phone and other distractions, such as the TV.
   • Research has shown that you make more of the hormone ghrelin, also called the hunger hormone, when you sleep too little. That makes it more difficult to keep eating smaller portions or not to snack too much in between.
5. Control the amount of stress you endure to keep your body from producing too much cortisol. When your body is under pressure, it produces cortisol, which then enters your bloodstream. The cortisol increases the level of glucose in your blood and can even unbalance your immune system or disrupt your digestion. A little stress is completely normal and even healthy, but to feel your best you need to be able to control it.
   • If you are very tense, try listening to music, meditating, reading a book, talking to a friend, or doing something else that calms you down.
   • If you find it very difficult to control the amount of stress you experience, make an appointment with a therapist. He or she can recommend specific tools that can help you deal with stress better.

Method 3 of 3: Decide if you should see a doctor

1. If you are unable to lose weight naturally, see a doctor. Most people manage to lose or maintain weight by eating a healthy diet and exercising more, but sometimes other factors play a role that make weight loss more difficult. If you've tried several natural methods without getting results, talk to your doctor.
   • Your doctor can assess your overall health and try to determine if there are any underlying causes that are making it difficult for you to control your weight.
   • In addition to doing a physical exam and asking you questions about your current eating and lifestyle habits, your doctor may recommend that you undergo certain other tests to identify potential health problems.
   • Depending on your current weight and health, your doctor may recommend additional treatments that can help you lose weight, such as medications or surgery.
2. Discuss anything you wonder about how your weight could affect your health. If you are overweight, it does not necessarily mean that you are unhealthy. However, if you carry extra pounds, you may run a higher risk of developing all kinds of health problems. Talk to your doctor if you are concerned about how your weight might affect your health. Being overweight is associated with a higher risk of:
   • High triglyceride content and low content of "good cholesterol" (HDL)
   • High bloodpressure
   • Diabetes
   • Heart problems
   • Brain hemorrhage (stroke)
   • Breathing problems, such as sleep apnea
   • Gallbladder disorders
   • Rheumatoid arthritis
   • Certain types of cancer
3. Ask your doctor to advise you on healthy and safe weight loss. If you want or need to lose some weight, your doctor can help you and work with you to determine safe, effective and realistic ways to lose weight. He or she can work with you and help you determine a suitable target weight for you.
   • For example, the doctor can tell you which forms of exercise are suitable for you, and how you could safely adjust your diet.
   • The doctor may also be able to recommend a dietician or other specialist for further help and guidance.
4. Tell the doctor if you have inexplicably gained or lost weight. Gaining or losing weight suddenly for no apparent reason can indicate a serious medical condition. If you notice that your weight is changing and you do not understand exactly why, make an appointment with your doctor. He or she can ask you questions and conduct an investigation to try to find out what's going on. Common medical causes of unexplained changes in body weight include:
   • Thyroid problems
   • Diseases that affect your hormone balance, such as polycystic ovary syndrome (PCOS) or Cushing's syndrome
   • Fluid retention due to heart or kidney problems
   • Emotional problems, anxiety or depression
   • Certain medications
5. Talk to a doctor if you think you might have one Eating Disorder have. If you find yourself worrying about your weight or the shape of your body all the time, or if you think you may be overly concerned with how much you eat and exercise, you may have an eating disorder, or there is a risk of getting one. Eating disorders can cause life-threatening health problems if left untreated, so make an appointment with your doctor as soon as possible if you think you have an eating disorder. Common symptoms that can indicate an eating disorder include:
   • Skipping meals regularly or following very strict diets
   • Being fixated on your weight, the shape of your body and your appearance in general
   • Binge eating or eating unusually large amounts
   • Feeling guilty or disgusted with yourself because of your eating habits
   • Feeling the urge to make yourself vomit, to use laxatives, or to exercise excessively after having eaten something
   • Avoiding social activities
   • Obsessed with dieting and sports

Tips

• Pack your gym clothes bag the night before so you're ready to go the next morning.
• If you're trying to lose weight, tracking your progress can help. If possible, weigh yourself once a week or once a month, or measure your waist to see if you've already lost inches.
• Consider joining a support group so you can talk to others about your weight loss goals. There are groups and forums on the internet, but there are also groups that meet somewhere regularly.
• Try writing down what you eat every day for a week. This can help you map your eating habits, making it easier to identify where you might be able to make small changes.

Warnings

• Be realistic about your expectations of yourself, and always remember that weighing less doesn't always mean you are healthier! If you are not sure what is a good weight margin for you, see your doctor.