Lose 5 pounds : tips for a permanent weight loss

Lose-5-pounds :

Is it easy or difficult to lose 5 pounds ? It depends whether we are making food mistakes or not, and what is your ideal weight.

Check out our tips :
You do not have very good eating habits, or you have not been too dedicated recently.

To lose 5 pounds, you just need to correct your major errors:

Limit snacking

If you have food cravings during the day, start balancing your meals.

Have a substantial and filling breakfast : wholemeal bread or cereal bread (no white bread, no sandwich loaf), dairy not too fat, yogurt or cottage cheese type to 3% fat, or eggs, ham, fruit instead of fruit juice, drink unsweetened.

At noon, do not settle for only a main course, if necessary, bring home a dairy and fruit to complete. To be balanced and avoid being hungry afterwards, each meal should contain protein (meat / fish / eggs and / or dairy), fiber (vegetables, cooked vegetables, fruits) and complex carbohydrates (bread and / or starchy foods: pasta, rice, vegetables dry). Do not skip meals, even if they are delayed by one hour or 2;

- Have a snack in the afternoon or in the morning, depending on your pace and your eating schedule. Snacking is not that bad : when you eat out of hunger, you do not gain weight. You can have fruit, dairy products, bread and cheese, corn flakes and semi-skimmed milk;

- If you can not get rid of this (bad!) habit, get snacks from ultralight: cherry tomatoes, vegetable sticks, diced small sweet fruit such as strawberry or watermelon, surimi, cubed light cheese ( around 10% fat), shredded ham, poultry, dairy 0% fat.

Calories from drinks are worse because they do not nourish: that we drink water, wine, or soda, ! For the record, a small glass of wine (100 ml) is 70 kcal, a can of soda (330 ml) 140 kcal, a cocktail strong alcohol / sugar drink (200 ml), 175 kcal.

If you regularly drink alcohol or soft drinks, including fruit juice, try to limit them to social occasions : festive meals with family or friends. Every day, try replacing these drinks with sparkling waters, flavored waters, not sweetened sodas and other light beverages, tomato juice ...

Lose 5 pounds : More home cooking

Cook your own meals will reduce fat and salt intake (reducing salt is good for health), and more vegetables. Most ready to eat or fast food are high in fat, and fat is what contains most energy: 9 calories per gram as against 4 kcal for carbohydrates (sugars). If you do not cook, or if you are too busy, there are all sorts of healthy foods ready to eat or heat : bagged salad, cooked or canned vegetables, steam frozen vegetable, mashed vegetables, frozen fish.

Eat less sugar

You can not finish a meal without sweet food? The concern is that sweet foods (ice cream, pastries, cookies) often means high-energy (220 kcal for a cone ice cream, 400-450 kcal per 100 g biscuits). The right solution is to reduce the frequency of consumption, eg 2-3 times per week during friendly meals, and replace them in the daily menus with fruit, or low-fat dairy desserts (jelly, mousses...).

You are watching your diet. Yet, you fight all year long against these 5 pounds !

Have you not been too ambitious?

It is very difficult to achieve your weight loss target especially if you have never weighed this specific target before or more than 10 years ago or a period during which you ate abnormally low (eg in a phase of depression).
Calculate your body mass index

If the result is between 18.5 and 25, your weight is perfect. It is not reasonable to restrict yourself overly with the risk of deficiencies, in order to lose 5 pounds. To look thinner, it is better to practice regular physical exercise: Choose an activity you really like, and adapted to your physical condition (take advice from your doctor).
If your BMI exceeds 25, it is legitimate to lose a few pounds. Rather than embarking on a diet too strict or unbalanced, get help from a dietitian. Take your chance to make a health check and make sure there is no medical reason to overweight.

From lose 5 pounds to permanent weight loss

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