Exercising more, losing weight and having the figure that we always dream of, are some of the purposes we most want to materialize keto essentials.
However, these desires can become very ambitious and with expectations so high that we usually boycott and experience frustration for not realizing them.
- Set small and realistic goals. For example, if you want to lose 20 kilos, start with only 2 or 4 kilos. Once you have reached your first goal, set another realistic goal. Determine the way you will achieve your goals. See your calendar and determine what is possible. If your work schedules are complicated, you can opt for an exercise that you like and fits your weekly activities.
- Record your habits. A key factor for not regaining weight is to keep a “food diary” in which you write down each food you eat, as well as the hunger you had before eating it and the satiety it causes you. Keep track of a notebook, blackboard, an online application, or any other tool that works for you.
- Substitute ingredients. Many of the calories we consume come from the ingredients that are used when cooking our dishes. A good option is to replace products such as dairy products with their low-fat or low-fat versions and traditional sweeteners with sugar substitutes such as stevia or sucralose.
- Keep your body hydrated and your mind occupied. Sometimes thirst and leisure can make us eat without really being hungry. Therefore, always have a bottle of water on hand. If you opt for prepared drinks, choose those that do not contain sugar or are low in calories. Become aware of your hunger and satiety signals. Cravings are passengers. If you manage to get distracted for 15 minutes, you will probably forget it.
- Think long term. There is nothing worse than reaching our goal to realize six months later that we have regained all the weight we lost. To avoid this, make changes with which you can live in the long term.