1.Adopt a balanced, healthy and varied diet:
Changing your eating habits allows you to better control your weight. It is important to establish a balanced, healthy and diversified diet to break with your old eating habits but without causing a sudden change. A diet rich in protein helps you lose weight while feeling full. Foods rich in fiber such as whole grains, fruits and vegetables also prolong satiety and avoid cravings.
2.Keep track of what you eat and pay attention to the caloric deficit:
Whether you use a digital tool like the WW app or just a pen and paper, it’s helpful to write down everything you eat. According to one study, women lose about 4% more weight when they keep a meal log.
3. Reduce stress as much as possible:
According to one study, individuals with high levels of cortisol (the stress hormone) tend to weigh more, have increased waist circumference and BMI. In addition, stress stimulates an appetite for foods high in sugar and fat. 5 minutes of meditation a day, a yoga session can remedy this. It is also important to set limits for yourself.
Find out how to reduce cortisol levels and stress here.
4.Get enough sleep:
While sleep may not seem to have any connection to weight loss, research shows that it does play an essential role. One study showed that people on a low-calorie diet who slept only 5.5 hours per night lost less body fat than participants who slept 8.5 hours per night.
Of course, everyone’s sleep needs are different, but the U.S. National Sleep Foundation recommends between 7 and 9 hours of sleep per night for most adults. Meditation, for example, can help you get to sleep.
5.Play sports & engage in physical activity:
Physical activity plays a vital role in the sustainability of weight loss. Start by moving around a bit every day and limiting the amount of time you spend sitting. Then try to find an activity that you enjoy. WW members love activities like Pilates.
6.Pay attention to quantity:
Even if you eat quality food, you can eat too much. Listening to your satiety cues and controlling your portion sizes are very important.
In fact, the right portion size depends on you. It depends on what you want to eat, how much you want to eat and what fits your PersonalPointsTM budget. And of course, it also depends on how satisfied you feel after eating. In order to achieve your weight loss and wellness goals, it’s important to know how much you want to eat.
7.Eat less fat and sugar:
Often, drastic diets ban fat and sugar products. We are not talking about eliminating everything but simply curbing consumption. The WW program will naturally lead you to make the right choice. Our diet tips will help you deal with the tough times and make the right decisions about your diet.
8.Watch what you eat between meals:
Eating between meals doesn’t have to be off limits! What is dangerous for weight management or weight loss is losing control of what you eat. And that’s what most often happens when you snack. That’s why, at WW, we prefer to talk about snacks and especially like to plan them. Because when you plan your snacks in advance, you choose better and above all you prevent temptations.
To make sure you’re on top of your game, make sure you always have fruits, vegetables and other healthy snacks on hand! Also think about when it would be useful to have a snack on hand, for example when you have a lot of work or travel often!
9.Keep yourself hydrated:
Water doesn’t make you lose weight directly, but it does help you keep your figure permanently because it helps drain metabolic waste and toxins. The WW program gives you tips on how much water to drink per day.
Choose calorie-free and sugar-free drinks and avoid unnecessary calorie intake. If you don’t want to drink only water, you can also flavour it with fruit or drink chilled tea. Discover our tips for drinking more water here.
10.Don’t be too hard on yourself:
Instead of focusing on the things that weigh down your day, focus on the positive. Don’t be too hard on yourself and try to be compassionate. This will make losing weight seem less difficult and improve your chances of success.