Is permanent weight loss possible?

A healthy diet is one of the most important components influencing our overall health and well-being. However, many people make the mistake of following extreme diets to lose weight quickly. Such diets are usually not sustainable and the weight comes back later. It is therefore important to find ways to create healthy eating habits that stick.

How can we create healthy eating habits that stick?

One way to build healthy eating habits is to follow the principles of healthy eating and limit your intake of processed foods. Processed foods are usually higher in calories, low in nutritional value and high in added sugar and salt. A healthy diet should include a wide variety of fresh fruits and vegetables, whole grains, protein, healthy fats and enough water.

Start making changes step by step

Studies have shown that small changes can make a big difference to a healthy diet. One way is to start gradually introducing healthy foods into your daily menu, rather than changing everything at once. It's also important to find a way to prepare and plan your meals that works for you, and to stock up on healthy snacks to avoid high-calorie foods.

e.g. this study compared four different diets (including the Atkins diet) and found that all of these diets led to weight loss, but the most important factor was that people stuck best to the diet they perceived as most appropriate. Another study foundthat eating larger portions leads to higher calorie intake and therefore weight gain. Therefore, eating small portions can be one way to achieve healthy weight loss.

These studies underline the importance of changing your eating habits gradually, adapting them to your needs and preferences, and always taking into account the quantity and quality of food.

How to escape the vicious circle?

At the start of spring, many women tend to go on extreme diets to stay in shape for summer. For example, a 2014 study found that around 80% of women who had started dieting in the spring failed to achieve their goals and regained weight later. However, this kind of behaviour can eventually lead to a vicious circle where weight is lost in the short term but comes back later. In addition, following extreme diets can lead to adverse health consequences.

Instead, it is recommended to follow a balanced diet plan that includes a variety of foods and supports long-term weight loss. A balanced diet should include adequate amounts of protein, carbohydrates and healthy fats, and allow for some snacking to avoid excessive hunger.

Healthy exercise habits support long-term weight loss!

In addition to a balanced eating plan, it is also important to find healthy exercise habits that support long-term weight loss. Exercise should be regular and varied, and include both cardio and strength training. Regular exercise can strengthen muscles and improve metabolism, which can contribute to weight loss.

The study found, that resistance training (strength training) has a number of health benefits, including stronger muscle mass and strength, improved bone density, increased metabolic rate and reduced risk of a number of diseases such as heart disease and diabetes. Cardio exercise also has many health benefits, such as increased cardiovascular endurance and better blood pressure control. It is therefore recommended that both resistance and cardio training are included in the exercise programme, and that they are done regularly and in a varied way to achieve maximum health benefits.

Precarious diet causes health problems

Restrictions and extreme diets should be avoided as they can lead to nutrient deficiencies and health problems. Rather, the focus should be on a healthy and balanced diet that is sustainable in the long term and supports the health of body and mind.

When is the best time to eat, before or after a workout?

The best time to eat before or after exercise depends on the individual needs and the type of exercise. In general, it is recommended to eat a light meal before exercise, which contains carbohydrates and proteins and helps to ensure adequate energy for exercise. For example, you could have a banana and yoghurt or a wholemeal sandwich with turkey and cheese.

After a workout, it is recommended to eat protein-rich foods to help the body recover and strengthen muscles. For example, you can eat chicken fillets and vegetables or yoghurt with fruit.

However, everyone has different dietary needs and exercise preferences, so it's important to find the right time and eating plan for your body.

Does eating out make you fat? When could be the last meal of your day?

The timing of the last meal depends on the individual needs and lifestyle. If you go to bed early, your last meal should be a couple of hours before you go to bed. If you go to bed later, your last meal could be late at night.

In general, it is recommended to avoid heavy foods before bedtime, as digestion can interfere with sleep and cause discomfort. Also, the sugar and fat in heavy foods can negatively affect the body's metabolism.

In one study studied the effect of different timing of carbohydrate intake on weight loss. Participants in the study were given a similar diet with the same calorie intake, but one group consumed most of their carbohydrates at breakfast and lunch and the other group ate most of their carbohydrates at dinner. After six months, the group that ate most of their carbohydrates at dinner was found to have lost more weight than the other group. Hormonal changes that may contribute to weight loss were also observed.

Thus, the results of this study suggest that carbohydrate intake at dinner does not necessarily lead to weight gain if the overall calorie intake is controlled. However, it may be beneficial to avoid heavy and fatty foods late in the evening, as digestion may be disturbed by sleep. The last meal of the day should be at least a couple of hours before bedtime to allow digestion to finish before sleep.

In conclusion, it is important to understand that it is not necessary to radically change your lifestyle to achieve a healthy diet and well-being. Small changes to your daily diet and exercise routine can make a big difference. It is important to find a balance and do good for your body, not torture it with extreme methods. It is therefore necessary to make permanent changes in your life. This is exactly the challenge that FitQ will be facing in March. Look and join!

So if you want to achieve lasting results, focus on a healthy diet and regular exercise. Start small and gradually incorporate healthy habits into your daily routine. It's also important to remember that healthy eating involves moderation and occasional indulgence. All of this together will help you achieve a healthy and balanced lifestyle and enjoy healthy eating and exercise.