How to lose weight healthily? No diet and forbidden foods

How to lose weight. A question that usually appears in many heads at the beginning of the new year. And the answer is always the same: the key is to eat healthy and exercise sensibly. But the two slogans of real nutrition experts are new. The first says: there are no forbidden foods, but only foods that are simply not suitable to eat every day.

And the other advises: Don’t go on diets. Make small changes that you can stick with. And we will advise you how to do it this year. No diets, no starvation, little steps and healthy. And forever. Where to start?

Don’t start changing your habits right away if you don’t even know them properly. Spend the first week researching and writing down when, what and how much you eat. Including refreshments and coffee with sugar. You can use various mobile applications, but paper and pencil will be enough. Believe me, this is really important.

What will you find out? For example, the fact that you don’t really eat your fill, so it’s no wonder you have a sweet tooth. Or that you eat healthy at work, but as soon as you come home and there is a carousel with children, there is no time for food, which ends up eating out the fridge at night. You will find out how much protein or fat you eat daily, and you will be clear about what needs to be changed.

More detailed instructions on how to analyze the menu:

Even if you haven’t read a single sentence about nutrition in your life, you can change your menu accordingly a few basic rules. First of all, it is true that carbohydrates, that is, simply baked goods and side dishes, should make up roughly half of the daily intake of kJ.

About 30 percent of the energy intake should be made up of fats, and the rest of the energy will go to proteins. Vegetables will help you not to be hungry and also have enough vitamins, about 300-400 grams of which should appear on the plates per day, around 200 g of fruit, which is roughly two pieces. The exact ratios of individual main nutrients vary according to your goals and lifestyle.

How to make a healthy menu:

Higher proportion of proteins it is especially important if you do sports or when losing weight. Among other benefits, they have the highest satiety of all nutrients. This means that you may consume less energy overall, but you may not be hungry.

An adult should eat 0.8–1.2 grams of protein per kilogram of his ideal weight per day. The need increases with greater physical activity, when losing weight you can increase protein to perhaps up to 1.5 g per kilogram of weight.

For example, for a woman weighing 80 kg who wants to lose weight, the ideal protein intake per day can be somewhere between 80-100 grams per day. And that’s not all.

There are roughly 13 grams in two eggs, 5 grams in 100 g yogurt, and 25 grams in 100 g raw lentils, for example. That’s why skyry and various protein products are so popular, which can help with the delivery of an important substance. But be careful that it is not in them too much sugar. Think about this with other suitable sources of protein, such as low-fat dairy products (kefir, cottage cheese, cottage cheese).

So now you know what you should eat and what you really eat. Do you lack protein in your diet and are you always hungry? Do you eat little and the body stores everything? Do you eat mainly in the evening, do you have long breaks between meals? It’s time for the next step.

Focus on where you go wrong and come up with a strategy. You eat little protein? Buy cottage cheese and cottage cheese on Monday for every day of the week. You don’t have time to eat at work and eat a bun at the computer? Try to plan a simple lunch every day that you you cook in a box. Do you have sweet cakes for breakfast and are you hungry soon? Add cottage cheese to them and improve it glycemic index food, thanks to which breakfast will fill you up and you won’t be ravenously hungry around noon.

Don’t like vegetables? Buy the one you can bear and prepare it, for example, with cottage cheese dip for a snack. Find foods that you like and include them in your menu according to the above rules. And stick to them.

You already know that you can lose 10 kilograms in a month with help drastic dietsbut you may have already experienced what it means yo-yo effect. Starvation has never brought the body anything good. On the contrary – saturate yourself with proteins and complex carbohydrates with fiber, both of which can also reduce your sweet tooth. In addition, proteins lead to a higher output during food digestion and are essential for muscle mass, which burns a greater amount of energy than fat.

Movement is necessary in order to increase the amount of muscle mass and thereby increase your basal metabolism, but also to maintain good mobility even in old age.

Yes, it really can be enough if you walk, occasionally run up the stairs and three times a week you sweat and breathe for at least half an hour. It depends on you what you enjoy and what you can stand. Because the last one is the most important in changing the lifestyle towards better health.

It has a very fundamental and unexpected effect on weight loss lack of sleep. If we do not sleep enough, the stress hormone cortisol is released, as well as the hormone ghrelin, which increases appetite. Stress also has a negative influence, because of which we often unconsciously overeat and reach for sweets.

For 10 years, you’ve weighed just a little more than your ideal weight, maybe you don’t have an ideal BMI, but you have enough muscles and you don’t have any health problems. Be happy and don’t take the risk that you will “endure” two months of changes in your diet, but then you will gain twice as much. Rather, focus only on improving the composition of the menu, but not on limiting the amount of kilojoules. The ideal rate of weight loss is 0.5-1 kg per week. You can easily lose five or eight kilos a year with small but mainly sustainable changes. But it is important to eat correctly and feel good in the long term.

Are you very overweight? Are you obese? Have you been following some kind of diet all your life and you still don’t succeed? Then it will be better if you find the help of an expert at least to begin with… And look carefully. Those whose main goal is to sell food supplements or some preparations in a bag and those who will tell you that you have to stop eating carbohydratesthere are probably many around you. But you should look for those who ideally have a university degree in the field of nutritional therapy, such as experts from the Nehladu.cz group, or who have thorough training, such as consultants from the STOB company.

Professional cooperation: Mgr. Andrea Jakešová & Ing. Mgr. Veronika Pourová, nutritional therapist and founder of the Ne Hladu counseling center.