If you want to lose a lot of weight, there are all kinds of things to think about. First, you have to consider that it took a long time to gain the pounds . Therefore, do not expect that you will lose a lot of weight in a few weeks. This will only make you feel guilty if you don’t achieve the goal quickly enough and thus become demotivated and give up.
Second, a lot of weight loss is only possible if you are really ready. You must be motivated to really change your lifestyle and eating habits . If you don’t feel like it, don’t start losing weight.
Losing a lot of weight: step-by-step plan
You can lose a lot of weight with the steps below. It is NOT very fast, but slow and gradual. This has the great advantage that the kilos do not yo-yo again as soon as you look at a pastry. Losing a lot of weight slowly, but steadily is exactly what you want. You have to be patient and not step on the scale every day in the hope that you have lost another kilo. Once a week is more than enough…
1. 2.5 kilos per month = realistic
Set small, realistic goals for yourself. If you want to lose a lot of weight in total, 2.5 kilos per month is a realistic goal . If you have achieved this goal after a month, take it easy for 2 weeks (without giving up the healthy diet) and then try to lose 2.5 kilos in a month.
2. Sports 3 times a week
Start moving. Walking for half an hour to an hour three to four times a week is sufficient. More is of course also allowed, but make sure you stick to at least 3 times a week. If you rarely move and you suddenly start exercising too much and too intensively, you will only disappoint yourself and become demotivated. Therefore, start slowly so that the exercise is relatively easy to maintain.
3. Increase your calorie consumption
Make small changes that create more movement. For example, in addition to the structural movement of step 2, you can always take the stairs instead of the elevator. Did you forget something small from the supermarket? Then walk there instead of taking the car. Grab every bit of movement you can grab ; All in all, you then ensure a huge number of extra calories burned. Here are many more small tips, tricks and ways to consume many extra calories every week.
4. High Fiber Foods
Eat products with a lot of fiber , such as whole wheat bread (whole wheat flour; “regular” brown bread or multigrain bread is not enough), leafy vegetables, beans, legumes and bananas.
5. Tasty, but healthy food
Choose the healthy products that you like. The diet recipes on this site can help you with this. You don’t have to stick to a strict diet or diet plan ; it’s not necessary. As long as you know approximately how many calories are in it and which nutrients they mainly consist of.
Losing a lot of weight doesn’t mean you can’t eat tasty things. The point is that you eat more complex carbohydrates than simple sugars… More essential amino acids than the same proteins over and over again… And more (single and polyunsaturated) fatty acids than saturated fats . And certainly no trans fat!
6. Spreading your daily calorie intake
Eat smaller meals several times a day. Eating five or six times a day will keep your blood sugar levels stable and at the right level. This means you have less need for sweets and snacks and more energy. You can invest this energy again in step 2 and step 3. By dividing your calorie intake over several small meals, your metabolism will also work faster and more efficiently… In contrast to most diets, which only slow down your metabolism.
7. Don’t bring it home!
Think forward. Think in advance what you are going to eat and make sure you have these products at home. Get as few products as possible that you don’t need. Also, don’t make excuses like ‘but that’s good for the kids’ – you’re just kidding yourself. Because you know you’re going to be the one to eat at least half of that candy bag. So just don’t buy them . What you do not have in the house, you cannot stow in at a “weak” moment.
8. Diet Diary
Keep track of what you eat in a diet diary . This way you can see exactly how many calories you eat and you are also more aware of what you eat . Also, don’t forget to count everything you drink , because this quickly adds up to several hundred calories. Do not be alarmed if you have eaten slightly more than the maximum number of calories in one day. As long as the average in a week is good, it doesn’t matter that much.