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17 Tips for Successfully Working From Home When You’re in the Weight Loss, Healthy and Responsible Industry

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There are several ways to lose weight, but not all are healthy. For example, some diets make you lose weight too quickly, starve yourself or eat too one-sidedly, which means you miss important nutrients. With the help of our handy tips you will learn to live a healthier life step by step. It is very important to work towards a healthy lifestyle in small steps, so that you can also maintain it in the long term. This allows you to lose weight in a responsible and healthy way, you feel fit and you get all the important nutrients.

How can you lose weight healthily and responsibly?

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Before you start losing weight, it is important to know what your starting weight is. Calculate your BMI , measure your waist circumference and check whether you are a healthy weight. Then set an achievable goal. Write down exactly how much weight you want to lose, why and within how much time you want to achieve this goal. The more specific you make your plans, the easier you will achieve your goals.

The next step is to become aware of what you eat. Keep a food diary for a few days to gain insight into your healthy and unhealthy eating habits. Then get started with a healthy diet and ask a dietician for advice. Move more and gradually build up your movement or sports to prevent injuries.

Note: avoid obsessively counting calories. This can lead to an unhealthy relationship with food.

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Overweight and diabetic people who lose weight can quickly see their blood sugar levels improve. Even after a few kilos less, the body responds better to insulin. Because every person is different, there is no diet that is equally suitable for everyone. That has been investigated.

Gradual weight loss

A strict diet is often unhealthy and difficult to maintain. By gradually losing weight step by step, you ensure that you can more easily maintain your healthy lifestyle. If you are overweight, the advice is usually: eat fewer calories than you consume and eat and drink according to the Wheel of Five. In addition to healthy food and drink, sufficient exercise, relaxation and sleep are also very important. It also helps to recognize fixed unhealthy habits and to change them step by step.

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What is the best food for weight loss?

If you have mapped out what you eat and drink with a food diary, you can make healthier choices step by step for a healthy diet. Below you will learn what it is best to eat and drink to lose weight in a healthy way.

Healthy diet

When you combine products from the Wheel of Five on a daily basis , you get enough energy, minerals, vitamins, proteins, carbohydrates, fats and fibers. The optimal combination contributes to health benefits.

  • Eat at least 250 grams of vegetables and 2 pieces of fruit daily
  • Choose whole wheat, such as whole wheat bread, whole wheat pasta and couscous and brown rice
  • Do not eat more than 500 grams of meat(s) per week.
  • Eat (oily) fish at least once a week.
  • Choose vegetable more often. Vary legumes, nuts, eggs and vegetarian products
  • Take a few servings of dairy daily. Instead of dairy, you can also opt for a vegetable variant with sufficient protein and added vitamin B12 and calcium.
  • Take a handful of unsalted nuts daily
  • Use soft or liquid spreading and cooking fats, such as oil, low-fat margarine and liquid shortening and frying fat.
  • Drink plenty of water, tea and coffee (without milk and sugar)

What should you not eat?

Sugar-rich products such as cookies, candy, chips and soft drinks do not belong in the Wheel of Five . But it is also best to avoid red or processed meat, ready meals, sauces, snacks and alcohol as much as possible.

17 tips for healthy and responsible weight loss

1. Use a small plate and take small portions

Use a small plate. The same portion seems a lot bigger than on a bigger plate. This way your brain thinks that you have eaten more and you get smaller portions and therefore fewer calories. Win win!

2. Opt for spreading meals throughout the day
It can help to eat something every 2 to 3 hours to avoid feeling hungry. So choose 3 main meals and 3 to 5 times a healthy snack. If your main meals are sufficiently nutritious, then snacks are in principle not necessary. So eat in between only when you are hungry.

3. Eat a lot of vegetables (also as a snack)
Eat at least 250 vegetables a day and keep varying to get all the nutrients you need to stay healthy. Spread your portions of vegetables throughout the day, process vegetables in different meals and/or eat snack vegetables as a snack .

4. Eat more plant-based
More vegetables and less meat is not only good for you, but also for the environment. Vary with fish, legumes, nuts, egg and choose white and unprocessed meat.

5. Avoid ready-made food and opt for fresh and unprocessed
Avoid ready-made products as much as possible, these often contain a lot of sugar, salt, saturated fat and calories and little fiber, vitamins and minerals. Also, the size of the portion often does not meet your needs, so that you get hungry faster or eat more than you need. An occasional ready meal can’t hurt, but it’s best to cook yourself with fresh and unprocessed products. This way you know exactly what and how much you are taking in.

6. Make your own sauces without added sugars
Did you know that extra sugar is often added to ready-made sauces? You can easily make a healthy sauce or seasoning yourself. View the recipes for sauces and other seasonings without added sugars .

7. Avoid sugary drinks like fruit juice and soda
Drink enough water, coffee and tea (without milk and sugar) to replenish your fluid balance. And avoid sugary drinks such as fruit juices and soft drinks, because they contain a lot of sugars and calories. Sugary drinks increase the risk of type 2 diabetes. The amount of sugar in soft drinks depends on the type. See how much sugar is in soda .

8. Prefer not to drink alcohol
The advice is for both men and women not to drink alcohol. The effects of alcohol are negative for your health. A glass every now and then can be done in moderation, keep it to a maximum of 1 glass per day, but not daily. This applies to all alcoholic beverages, such as beer, wine and spirits. Check out how to drink less alcohol .

9. Eat mindfully
Eat with attention, by eating in a conscious way, you enjoy more and you feel satisfied for longer. In addition, you often feel a lot fitter, more energetic and healthier. Turn off your TV, laptop or computer and put your phone on silent. Because of all the stimuli you get easily distracted, so that you have no idea what and how much you have eaten. Therefore, eat mindfully from now on, with attention. Take your time and enjoy your food in peace. Look, taste and experience consciously what you eat. Listen to your inner signals that indicate whether you have eaten enough.

10. Eat lots of protein
Protein is an important building block. Your body needs proteins, they are the building blocks for your body cells. On average, adults need 0.83 grams of protein per kilogram of body weight daily. Protein also makes you feel full.

11. Eat enough fiber
Eating enough fiber is very important for your health. Fiber makes you feel full so you eat too much less quickly. Fiber is also important for digestion and keeps your intestines and blood sugar healthy. The Nutrition Center recommends eating 30 to 40 grams of fiber per day. There are different types of fibers with different good properties. Vary the important sources such as: whole grains, potatoes, legumes, nuts, fruits and vegetables. Read more about fiber .

12. Prepare your meals
Preparing a meal for the next day, a few days or even for the whole week is also known as ‘ meal prepping ‘. By preparing your meals you eat healthier, you save time, you prevent food waste and you also save costs. This way you don’t have to spend long in the kitchen every evening to prepare a healthy meal and it becomes easier to resist unhealthy choices.

13. Exercise for an hour every day
Regular exercise is good for your health. By exercising or exercising you burn more calories, which helps with weight loss. Exercise for an hour every day and make sure that your heart rate goes up (considerably). Think of (brisk) walking, cycling, swimming and the like. View the tips to move more.

14. Quit Smoking
Smoking is very bad for your health. In fact, it is the main lifestyle factor that causes people to die or become ill. Did you know that smokers are 40% more likely to develop diabetes due to high blood sugar? And that smoking causes fat to be stored differently in your body without noticing, resulting in dangerous belly fat? Quitting smoking can improve your health. Contact your doctor for advice.

15. Avoid stress
Chronic stress creates extra hormones, which can lead to obesity, diabetes, a weakened immune system, insomnia, depression and cardiovascular disease. It is important to prevent and/or reduce stress in order to improve the quality of your life. Write down what gives you tension and what gives you energy. Talk to someone you trust, and keep taking care of yourself with a healthy diet, exercise and relaxation exercises. Would you rather help with reducing stress? Then ask for help from, for example, a practice nurse, a psychologist, a physiotherapist or your GP.

16. Get a good night’s sleep
Both too short and too long sleep have an effect on the metabolism and therefore the risk of diabetes. A good night’s sleep is important for your health. It is best to get seven or eight hours of sleep at set times. Tips to improve your sleep? Shortly before going to sleep, stop looking at screens, turn off your phone, ensure that you are sufficiently relaxed and go to bed at a fixed time.

17. Ask your friends, family and colleagues for support
It takes a lot of energy and perseverance to keep saying ‘no’ to unhealthy choices. Make it easier on yourself by telling your friends, family and colleagues about your goals and how you want to achieve them. This way you are not alone and they can help you by, for example, no longer offering sweets or sugary drinks.

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