If you feel like you’re doing your best in terms of diet and exercise, but the results are slow to show, don’t get discouraged.
It’s likely that some unintentional mistakes are creeping into your routine.
Margot Delphin, a sports and nutritional coach, sheds light on common pitfalls to avoid.
Every detail matters in approaching a healthy lifestyle.
Hidden sugars: a sneaky enemy
You’ve cut out soda and sweets from your diet, which is commendable.
However, it’s essential to remain vigilant against hidden sugars.
These can be found where you least expect them:
- In added sugar to your coffee or tea.
- In cookies labeled as “healthy” but loaded with sugar.
- In spreads and other processed sauces like ketchup or barbecue sauce.
The solution lies in increased vigilance.
Learn to detect the presence of hidden sugars by scrutinizing product labels.
Opt for minimally or unprocessed foods.
For sweetening your drinks, stevia or agave syrup are lower calorie alternatives.
These small adjustments can greatly influence your journey towards a healthier lifestyle.
Diversify your workout sessions for more effectiveness
Doing the same type of exercise daily, like running on a treadmill for an hour, is not the most effective way to lose weight.
To boost your metabolism and increase your calorie consumption, introducing variety into your workouts is essential.
Combine cardio sessions (such as running or cycling) with strength training exercises (like squats or push-ups).
Opt for short but intense HIIT or interval training workouts that maximize results.
Don’t be afraid to try new activities to constantly challenge your body.
The key to success lies in developing a personalized program, created with the help of a sports coach, that takes into account your level and aspirations.
And remember, listening to your body is crucial: give yourself rest days to aid recovery.
Manage your fruit consumption
Fruits, while beneficial for health, require special attention in terms of consumption.
Fructose, the natural sugar present in fruits, can indeed affect your blood sugar levels and contribute to weight gain if consumed in excess.
It is recommended to limit yourself to 2 or 3 fruits per day at most.
Opt for fruits with a low glycemic index like berries, kiwi, or grapefruit, and avoid those higher in sugar such as bananas, grapes, or mangos.
To maintain balance, consider replacing some of your fruit consumption with vegetables.
Vegetables are equally rich in fiber and vitamins but with fewer calories.
Additionally, favor consuming whole fruits rather than juice, to benefit from their essential fibers for lasting satiety.
Quality sleep: the forgotten pillar
Sleep plays a crucial role in weight management.
A disrupted night can upset the balance of hunger and satiety-regulating hormones, increasing the risk of succumbing to food temptations.
Here are some tips to improve the quality of your sleep:
- Aim for between 7 and 9 hours of sleep per night.
- Establish consistent bedtime and wake-up routines.
- Incorporate relaxing activities in the evening, such as reading, meditation, or drinking herbal tea.
If your sleep troubles persist, it is recommended to consult a healthcare professional.
They can determine the underlying causes, whether related to stress, anxiety, or specific issues like sleep apnea, and offer an appropriate treatment plan.
The importance of protein in your diet
Proteins play a vital role in weight loss.
They are not only essential for maintaining muscle mass, but they also have the power to activate thermogenesis.
This means they help your body burn more energy.
It is recommended to aim for a consumption of 1.6 to 2 grams of protein per kilogram of body weight.
Make sure to include proteins at every meal and even in snacks.
Diversify your protein sources by incorporating lean meat, fish, eggs, tofu, and legumes into your diet.
To boost your metabolism early in the day, opt for a protein-rich breakfast.
Options like eggs, cottage cheese, or protein-enriched porridge are excellent choices.
In the evening, don’t hesitate to enrich your dinner with a generous portion of protein to support your weight loss efforts.
Rethink your cooking
Meal preparation plays a crucial role in your journey towards a healthier life.
Ready-made dishes, processed sauces, and ultra-processed products are often loaded with fats, sugars, and salt.
These options, while convenient, quickly become enemies of your figure.
To counter this, the art of cooking becomes your best ally.
Choosing fresh, seasonal ingredients is the first step towards a balanced diet.
Meal planning can greatly help you resist last-minute temptations.
Mastering a few healthy, simple, and quick recipes is an invaluable asset.
For ideas and inspiration, health-focused culinary blogs and books by chefs engaged in nutrition can be valuable resources.
Modifying your usual recipes with healthier alternatives, such as replacing butter with olive oil or sour cream with Greek yogurt, can make a significant difference.
The alternative of sweeteners: a double-edged sword
Even though they promise a calorie-free sugar consumption, artificial sweeteners are not a magic wand for weight loss.
By using them excessively, you risk maintaining a preference for sweet taste.
Furthermore, they can disrupt the balance of our intestinal microbiota, which could actually encourage weight gain.
It is preferable to opt for sources of natural and unrefined sugar such as maple syrup, honey, or date paste, but always in moderation.
The real challenge is to re-educate our palate to appreciate less sweetness.
Understanding constant hunger
There are several reasons why you may feel hungry, even after eating a balanced meal.
Stress, fatigue, hormonal fluctuations, emotions, or even certain habits can trigger a desire to eat when your body doesn’t truly need it.
It’s important to identify what triggers these cravings to better control them.
Also, do not neglect hydration.
The body can confuse thirst and hunger, prompting you to eat when you simply need to drink.
Ensure that your meals contain a balanced mix of essential nutrients.
A plate composed of proteins, good fats, and fibers is ideal for extending satiety and avoiding unexpected cravings.
Starches in the evening: friends or enemies of weight loss?
It’s time to dispel a common myth: eating starches in the evening does not necessarily lead to weight gain.
The trick lies in smart carbohydrate choices and portion control.
Opt for complex carbohydrates like brown rice, quinoa, or sweet potatoes.
These provide a gradual release of energy, avoiding blood sugar spikes.
When paired with proteins and vegetables, starches can even contribute to better post-exercise recovery.
They play a key role in preventing late-night snacking cravings.
Respecting appropriate portions is essential to reap their benefits without compromising your weight goals.
The truth about light products
Beware of label promises.
A food labeled as “light,” “0% fat,” or “reduced sugar” does not guarantee automatic weight loss.
Manufacturers may replace removed elements with other substances that are not necessarily beneficial for your figure, such as modified starches, sweeteners, or flavor enhancers.
It is often wiser to opt for the original version of the food, consumed in moderation, rather than a supposedly lighter processed version.
