Feeling like you may be carrying a couple of extra kilos? Losing weight is no small thing! Fast-paced lives, lack of time or motivation and temptations left and right are all obstacles in the way of reaching a healthy body weight. But today is definitely the best time to start. Forget the “miracle diets” and focus on adopting a healthy lifestyle that will stay with you always.
1. Set a goal and a schedule
They need to be realistic and not be harmful to your health. For example, aim to lose one kilo per week. By losing weight too quickly, your body will eliminate water and muscle mass rather than fat. It can also make you feel weak and dehydrated.
2. Move more
Thirty minutes of physical activity a day will help you achieve your goal. You can spread this time over several sessions. Take the stairs instead of the elevator, walk or bike to work, play with your kids! Talk to your doctor before embarking on a more strenuous exercise program.
3. Eat a balanced diet
Canada’s Food Guide is a great source of information for a balanced diet. Whenever possible, include proteins, fruits or vegetables and starches in every meal.
4. Eat smaller portions
Eat smaller portions more often—at a rate of three small meals and two snacks a day—to help you control your appetite.
5. Eat slower
Give your brain time to send out signals of fullness before you overeat.
6. Drink lots of water
Drinking water helps you feel less hungry and also works to properly hydrate you and keep your body’s vital systems running smoothly.
7. Eat breakfast
Breakfast really is the most important meal of the day. A good breakfast provides you with the energy you need to tackle the day. Eat a lighter meal in the evening.
8. Drink less alcohol
Beer and other alcoholic drinks contain a surprising number of calories. In general, the maximum intake of alcohol recommended is: 10 drinks a week (no more than 2 a day) for women, and 15 drinks a week (no more than 3 a day) for men. Limit your alcohol intake even more when you’re trying to lose weight.
9. Learn to identify unhealthy foods
Foods like cold cuts, candies, soft drinks, etc. are especially high in sugar, fat and calories. Substitute these foods with fruits, vegetables and other healthy snacks when you have the munchies.
10. Get support
Your friends and family are your best allies. Invite them to exercise or cook with you to help you stay focused on your goal. Confide in them when the going gets tough.
Do you need to lose a lot of weight?
We recommend you consult a healthcare professional such as a nutritionist or your doctor who can develop a plan of action according to your needs and follow your progress closely. Talk to your pharmacist who can advise you on the steps to take.
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