When you want to lose weight, you tend to resort to a series of low-calorie and restrictive diets, the results of which are often short-lived. Gone are the days when you had to starve yourself and drink only 2 liters of broth a day. Today, it's possible to lose weight while eating more. How can you lose weight and keep it off? How can you lose weight while eating more?
Why are you gaining weight?
Before you begin any weight loss efforts, it's important to understand why you're gaining weight. If you don't find the cause, you're likely to repeat the same mistakes and regain the weight you lost each time. Here are the most common reasons for weight gain.
You don't listen to your body.
It's very common for you to not feel hungry and to eat more, or even much more, than your body needs. The first thing to do is listen to your body and realize when you're truly hungry and when you're full.
Tips.
If you think you're hungry, drink a glass of water. If the hunger passes, it's just a craving. If it persists, have a snack, such as a piece of fruit. Serve yourself small plates, even if you're still hungry. Psychologically, it's difficult to leave food on your plate; it feels like a waste. However, with large plates, you tend to serve yourself larger portions and therefore eat more.
You accumulate restrictive diets.
Your stomach is your second brain. It remembers everything you do to it. The more restrictive diets you follow, the more your body will protect itself by storing reserves to prevent future "starvation."
Tips.
Stop focusing on your low-calorie diet and feeling guilty when you slip up a little. Psychology plays a vital role in weight loss. Listen to your body and your feelings.
Food is a comfort to you.
When you're not feeling your best, it's common to seek comfort in food, which is often high in fat and sugar. It's a vicious cycle: you don't feel good, you eat, you gain weight, and you feel even worse.
Tips.
Express your emotions in ways other than food. Exercise, go out with friends, family, or even cook. It's better to eat a good meal rather than snack. Try to distract yourself with other things other than food. You never snack. An important concept to consider and understand is that "snack" does not always mean "snacking." If your body is asking for energy at 4 p.m., you have to give it. Why? If you don't listen to yourself in the moment, you'll "get even" at dinner and eat more than you really need. It's the same principle as when you skip a meal.
Lose weight while eating more.
Another concept to consider is energy density. Energy density is the energy (the number of calories) per gram of food. This will be primarily influenced by the water, fiber, and macronutrient content of the food in question.
Reminders.
Water = 0 kcal per gram. Fiber = 2 kcal per gram. Water and fiber provide few calories. They will tend to decrease the energy density of foods. Carbohydrates = 4 kcal per gram. Fat = 9 kcal per gram. Carbohydrates and fats, on the other hand, will increase it.
For people looking to lose weight, it's important to eat satiating foods with low energy density (i.e., low in calories). This allows you to eat a large meal without it being high in calories. This way, there's no feeling of restriction. For example, 350g of leeks and 45g of chocolate bars provide the same calorie intake. However, 350g of leeks will provide you with fiber, vitamins, and minerals, unlike the chocolate bar, which will provide you with mostly sugar and fat. Leeks will leave you feeling full longer because they take up more space in your stomach, and the fiber they contain is satiety-inducing. Therefore, you can eat a lower-energy-density food in greater quantities than a higher-energy-density food for the same calorie intake. To lose weight, your calorie intake must be lower than your energy expenditure.
Did you know?
If you want to lose an average of 500 grams per week, you need to reduce your intake by 500 kcal. Your diet should be rich in fiber and protein. Regarding fats, you should limit their consumption and favor good quality fats (polyunsaturated fatty acids, omega 3, etc.). You should favor fruits, vegetables, whole grains, and lean proteins. Proper hydration is essential during weight loss, as is regular physical activity. At OKR, meals provide you with all the nutrients, vitamins, and minerals your body needs. The high fiber and protein content gives you a feeling of satiety quickly and lastingly.
How not to regain the weight you lost?
There's no secret... Once you've reached your goal weight, you can't go back to your old eating habits thinking you won't regain the weight you lost. To avoid regaining that weight, you need to continue to eat a varied, balanced diet and exercise. Remember, if you ever want to treat yourself, do so, but be sensible, of course!
In summary.
Before you want to lose weight, it's essential to understand why you're gaining weight, and what the reason is. Energy density is a concept that allows you to eat large meals without them being high in calories and without feeling frustrated. Listen to your body, your sensations, and don't feel guilty. Just because you eat a more or less balanced diet doesn't mean you'll immediately regain all the weight you lost. If you're giving your body calories when it doesn't need them, you'll automatically store them. Don't eat because it's time to eat, but do it because you feel hungry. Choose foods rich in fiber, protein, and a low glycemic index to feel full quickly and lastingly.
