The ten rules to lose weight (and keep it off)

If you follow the right strategy, you can lose and keep away forever.

Anastasia D. Kokkali, clinical dietitian nutritionist, BSc (Hons), SRD, member of the Panhellenic Association of Dietitians ( kokkalidiet.gr ) collaborated.

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Yes, losing weight is not a game! But if you follow the right strategy, you will be able to keep the hard-earned pounds off forever. Losing weight is just a long-term project and here you will find the basic tools to help you achieve it! 

1. Don't call it "diet", call it "lifestyle"

"To lose weight forever, you have to make permanent changes to your diet. Of course, this does not mean that a few indulgences here and there are not allowed," points out Anastasia Kokkali, clinical dietitian nutritionist.

From theory to practice: The pounds you lose at the start of a diet lift your mood and motivate you to continue. That's why nutritionists are usually more strict in the first 2 weeks. It is therefore good to initially cut out sugar and alcohol and avoid the consumption of processed carbohydrates. "After this period, gradually include small amounts of these foods in your diet for a plan that you can follow in the long term," advises the expert.

2. Put the exercise in the menu

With exercise, you burn a lot of calories and fat, while, by building muscle tissue, you boost your metabolism. Unfortunately, your body is biologically programmed to "lock" in extra pounds! So, as weight loss studies have shown, when you start exercising, your body senses the deficit and increases hunger signals. If you're not focused on your goal, you'll eat all the calories you've burned – and then some!

From theory to practice: Aerobic exercise is the top choice and interval training the best you can do. "They help build lean muscle tissue, which increases your metabolism and the calories you burn even while you sleep," explains Lance Dalleck, PhD, Asst. professor of Exercise and Sports Science at the University of Western Colorado. His advice? "Do strength training 2 to 3 days a week. Add in some aerobic workouts, where you'll burn 250-400 calories each."

3. Not all calories are the same

To lose weight, you must eat fewer calories than you burn for energy. But the type of food you choose can make a difference. "Processed foods with a lot of saturated fat and simple carbohydrates or sugar can cause inflammation that disrupts the hormonal messages that tell your brain that you're full," notes the expert. The result; You eat more.

From theory to practice: Enrich your diet with whole foods, fresh vegetables, lean protein and healthy fats that will fill you up, while every calorie will benefit your body. In a short time your brain will again be able to perceive the signals of hunger and satiety and it will be easier to limit the amount of food and make better choices.

4. Don't be afraid to feel hungry

Some people are very anxious about being hungry, while others eat because they are stressed or bored. Although you don't want to get to the point of... starving (because then you're likely to eat whatever comes in front of you), don't be put off by a pang of hunger.

From theory to practice: When you feel the urge to eat, do the apple test. "If you're really hungry, the fruit will taste delicious. If not, then you're not really hungry! Remember: If hunger isn't the problem, then food isn't the solution!" the expert points out.

5. Protein, vegetables, vegetable fats: The basic triptych of nutrition

Protein fills you up. You need it to build lean muscle tissue so your metabolism works at its best and you burn more fat. Vegetables contain satiating fiber. "It is very difficult to consume too many calories from vegetables," points out the expert. Vegetable fats, e.g. olive oil, avocado, nuts, benefit your body on many levels.

From theory to practice: Make sure every meal (including snacks) contains these ingredients. People who eat protein can better control their weight, according to a study published in the American Journal of Clinical Nutrition. As for fat, control your portion: 1-2 tablespoons is enough. Finally, eat vegetables or a small piece of fruit at every meal.

6. Crash diet: It has the opposite effect. Always.

When you lose weight this way you don't get better eating habits. Once you finish the diet, the weight comes back very quickly.

From theory to practice: "Depending on the weight you want to lose, try to reduce 500 to 1,000 calories a day through diet and exercise," advises the expert. The point is not to starve, but to see changes in your body that will encourage you to continue.

7. How you eat is important

In order for your brain to register that you are full, you have to concentrate on your food. Research shows that when we eat with distractions around, e.g. television, we consume significantly more calories.

From theory to practice: Try eating while sitting at the table so that your brain perceives the food. Turn off the TV or PC and look at the food. Chew slowly and don't put the next bite on your fork unless you swallow the previous one. Thus, you get up to 30% fewer calories, according to research published in the British Journal of Nutrition.

8. Don't forget to weigh yourself

The scale gives the best indication of whether your effort is paying off or not. When you see the number increase or decrease, you are motivated to try. A 2015 Cornell University study found that daily weighing helped people lose weight and maintain their desired weight even after 2 years.

From theory to practice: Weighing at the same time every day. If you find that your weight changes significantly between two weigh-ins, don't freak out. If you've eaten too much salty food or snacks in the evening, or if you're expecting your period, it's normal to have fluid retention. But an increase that persists should put you on alert.

9. Stress and sleep affect weight

"When you're stressed, your body increases the production of cortisol, which can make you hungrier," says the expert. On the other hand, when you don't get enough sleep, levels of ghrelin, a hormone associated with hunger, increase, while leptin, which sends the message of satiety, is suppressed.

From theory to practice: Aim to sleep 7 hours every night. Keep in mind that the quality of your sleep also matters. If your partner snores, for example, the hours you actually sleep may not exceed 4, according to research from Tel-Aviv University.

10. At some point the scale pointer will get stuck

As you lose weight, your body releases less leptin. "If you lose 10% of your weight, leptin decreases by about 50%," the expert points out. Your brain thinks you've lost a lot of weight and tells your body it needs more food and burns fewer calories. Plus, when you're leaner, you need fewer calories.

From theory to practice: To prevent your body from getting "comfortable", add new exercises and more intensity intervals to your program or add one more workout per week. Alternatively, try cutting 100 calories a day from your diet. Or try eating carbs at the end of the meal, after protein and vegetables. Research has shown that this reduces blood sugar, which affects weight.