Practical tips for long-term weight loss.

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One needs to achieve good health besides slimming to gain optimal weight. The primary factor is consuming natural, varied, unprocessed food.

Weight loss,

These guidelines may seem steep at first, but a lifestyle change (and not just a diet) will ensure your good health with a slimmer appearance. It is essential to weigh regularly once a week. (No need to weigh every day)

 

Consumption of foods and beverages.

  • Reduce significantly, or avoid processed and industrialized foods altogether.
  • Eat many natural, unprocessed foods, mainly vegetables, and fruit. (Preferably organic and not genetically modified.)
  • Try to minimize free sugar intake.
  • Starches are necessary but in limited quantities. Moist carbohydrates are the best. Add natural oils or fats to staches. (Easier to digest) 
  • Deep seawater fish containing omega-three fatty acids is essential to avoid chronic inflammations.
  • Cut your animal protein intake by 50% or more.
    • Minimize dairy cow products. Goat's milk and yogurt are much better.
  • The digestive system needs edible oils and fats to emulsify food.
    • Natural sauces are excellent emulsifiers and are highly recommended.
    • Dietary fiber (found in the plant-based diet) and fermented products balance the gut flora. Dietary fiber carries this emulsion to the bowel, feeds the good bacteria, and enables the regeneration of intestinal walls.
  • Two essential elements of iodine and selenium are needed to properly function the thyroid hormones that control metabolism. The easy way to get these two elements is by regularly eating Brazil nuts (in small quantities), pink Himalayan salt, or seaweed.
  • The best options are drinking water, tea, ground black coffee without sugar or milk, or freshly squeezed juices.
    • Soft drinks and alcoholic beverages are not recommended.
    • Drinking a glass of water during a meal will not do any harm.

 

The 8:16 diet has many benefits.

(Complete rest of the digestive system from early evening to the following day.)

The 8:16 diet has many benefits.

Eating & habits and food composition.  

  • Eat 2.5 -3 meals during the daytime and 2-3 small snacks. (If needed)
  • Eat only during the day, and let your digestive system and immune system rest during the night.
  • Try to eat animal proteins with only small quantities of starches. The best combination is with vegetables & fruit.
  • Eat leisurely, and chew well. It is advisable to cut the food before eating. Food not chewed well digested slowly.

 

Recommended lifestyle.    

  • Good night's sleep and moderate exercise are essential for good health and weight loss.
  • Controlled solar baths are essential for proper physiology. (Sun tanning)   

 

"The balanced, varied diet" described in greater detail (in a separate article) aligns with slimming principles.

If you are interested in a "simple diet" without lifestyle changes, although required, one should consider that the result will probably be short-term.

 

A healthy diet and lifestyle will help you maintain optimized weight over time.

 
Frequently asked questions and answers:
Are starvation diets of up to 1000 calories a day effective long-term?
Starvation diets are not suitable for long-term weight loss; they often end in compensatory binge eating. A proper diet is a balanced diet with only natural food.
Why is long-term weight loss related to a healthy diet?
One needs to achieve good health besides slimming to gain optimal weight.
Is a grueling training regimen necessary to lose and maintain a healthy weight?
Moderate but regular physical activity is essential for our bodies and contributes to maintaining an optimal weight. Very strenuous physical activity leads to an increased feeling of hunger.
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