How to set a good weight loss goal?

Write a contract with yourself. By rereading it regularly, you will avoid losing direction. These goals need to be not just related to weight loss, but to something more powerful. Establish a non-food reward system. When you reach your goals, treat yourself, buy yourself a massage, a show ticket, etc.

If your weight and/or waist size is normal and you still want to lose weight, what should you do? First of all ask yourself the question to know the reasons behind your choices. If it's just a matter of appearance, look instead at improving your body image. If your weight is normal but your lifestyle is not healthy, this may be a good reason to change your diet. Of course, you would lose weight. If you Want  to reduce your weight within a month the try free keto samples

For those whose weight is already in the "healthy" weight category, you should rather try to tend towards your balanced weight. The balance weight is the one in which one feels good physically and psychologically. It is individual and unique. The “set point” theory, developed in 1982 by Bennett and Gurin, proposes that there is a control system built into each person, a sort of internal thermostat for body fat. For some people, this balance weight would be higher than for others. This could explain that some people have difficulty losing weight beyond a certain point. In short, our weight would be physiologically predisposed around a weight range that the body will try to maintain, even if it is not the “healthy” weight.

Several factors determine this equilibrium weight:

• heredity (very important factor)

• age (equilibrium weight increases with age)

• basic metabolism

• physical activity

• eating habits

In short, if your weight remains stable, despite your efforts, ask yourself the question, perhaps your body is not made to go further.

What is the right rate of weight loss?

If you are overweight or obese, losing just 5-10% of your weight over a 6-month period significantly reduces your risk of heart disease. and other health conditions. The recommended rate of weight loss for good health is 0.5 to 1 kg per week. Losing weight at this rate will help you maintain your weight down the road as well as give you time to integrate your new lifestyle habits. Maintaining moderate weight loss over a long period of time is better than losing a lot of weight and then gaining it back, as it has been shown that when they regain the lost weight, people mainly regain adipose tissue (mass fat) and do not return to their original muscle mass. If you want to lose more than 10% of your body weight, wait to maintain that weight loss for at least 6 months before continuing.

A loss of around 5-10% of your initial weight is associated with significant improvements in blood sugar, blood pressure and cholesterol levels, with less medication needed to treat these risk factors cardiovascular. Other benefits include improved sleep apnea, joint pain (especially knees), mobility, depression, and quality of life.

Prohibited foods and foods allowed in a weight loss diet

In a well-managed weight loss diet, there are no food prohibitions. All foods have their place, only the frequency of consumption is important. Certain foods with high nutritional value should be consumed daily while others should be consumed in moderation just for fun. Here is a list of some foods to be encouraged and others to be eaten in moderation.

1. Foods to be preferred     
   
   Vegetables

2. Fruit

3. Raw vegetables Whole

4. grains Wholemeal

5. bread

6. Olive, rapeseed and linseed oils

7. Fish

8. Poultry

9. Tofu

10. Eggs

11. Seafood

12. Oilseeds

13. Seeds

14. Herbs, spices and aromatics

15. Water

16. Tea and herbal teas Refined cereals

17. White bread

18. Butter, cream and oils rich in Omega-6

19. Red meat

20. Charcuterie

21. Dishes in sauces

22. Industrial sauces (ketchup, mayonnaise, etc.)

23. Sugar and sweet products

24. Prepared meals

25. Processed products

26. Pastries, pastries, cookies

27. Confectionery

28. Salt

29. Fast-food

30. Sodas, industrial fruit juices

31. Alcohol

A typical day of weight loss diet program

The ideal ratio for weight management would be 30% for protein, 40% for carbohydrates, and 30% for fat.

Here is a weight loss program that respects these ratios *

Morning                       

2 slices of wholemeal bread                                                                          

1 egg

1 fruit

1 cup (250 mL) soy beverage

Morning Snack

Raw vegetables

¼ cup (35 g) almonds

Midday

120 g grilled chicken breast

Vegetable salad with olive oil vinaigrette and ¼ avocado

100 g cooked quinoa

1 fruit

Afternoon snack

1 Greek or standard yogurt

50 g fresh fruit

¼ cup (25 g) oatmeal

1 tsp. (15 ml / 7 g) ground flax seeds

Evening

120 g grilled salmon

Vegetables sautéed in olive oil

100 g brown rice

250 ml 1-2% vegetable or non-vegetable milk

Evening snack

100 g of

ground Cinnamon cottage cheese

Advantages and disadvantages

• The positives of a balanced weight loss diet

• Respect for the needs of the organization

• No frustration or food compulsions

• Rare weight gain and easier weight maintenance

• Compatible with a fulfilling social life

• Positive body image

• Allows you to develop good eating habits for life

• Decreases the risk of diseases related to overweight

• Pleasure in eating well and taking care of yourself

• Food of high nutritional quality that avoids deficiencies

• Healthy and fulfilling relationship with oneself and with food

The risks of a draconian diet for health:

• Muscle wasting

• Risk of dehydration, drops in blood pressure, digestive disorders, hormone disruption, hair loss and muscle cramps

• Risk of deficiencies in proteins, essential fats, certain vitamins and minerals (iron and calcium for example)

• Risk of disease: anemia or  osteoporosis

• Risk of electrolyte imbalance, cardiac arrhythmia

• Risk of weight gain when stopping the diet

• Development of an unhealthy relationship with food and with the body

• Loss of contact with hunger and fullness signals

• Severe fatigue, headache, difficulty concentrating and decreased productivity

• Decreased self-esteem, body dissatisfaction, feelings of failure and guilt

• Excessive preoccupation with weight, or the development of  eating disorders  (anorexia, bulimia, binge eating, etc.).

• Recommendations and precautions to be taken

Are there any risks associated with being overweight?

Most people are aware of the risks associated with being overweight. It is even one of the reasons mentioned for losing weight: to have better health. Being overweight can increase the risk of type 2 diabetes, high blood pressure, heart disease, certain types of cancer, sleep apnea, osteoarthritis, fatty liver disease, kidney problems as well as problems during pregnancy in women, such as gestational diabetes, high blood pressure and increased risk of cesarean section.

To assess your weight and the associated risks, you can calculate your BMI as well as your waist measurement. If your BMI is over 25 and your waistline is over 88 cm for a woman or 102 cm for a man, your risk is higher for developing the health problems mentioned above. Consult a health professional, who can do a comprehensive assessment of your condition.

The place where there is an accumulation of fat is, therefore, more important than the total body weight. In addition, a person with a normal BMI but a high waist circumference indicates the presence of abdominal fat (apple shape) and their risk of suffering from health problems may be as great as an individual with a higher BMI but a waist circumference. normal size. Of note, in someone aged 65 and over, a BMI between 23 and 27 has been shown to be more optimal for survival rates than the standard BMI range of 18.5 to 25. The death rate would not increase until a BMI of 33 in these individuals.