A Guide to Sustainable Weight Loss

Freeletics

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NUTRITION
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Learn about the science of weight loss and how lifestyle changes can help you lose weight.

EPISODE 1

Weight loss isn't complicated

Learn about what happens when a body loses weight and how you can use this knowledge on your own weight-loss journey. Losing weight can be difficult, but the science of weight loss is simple! Just remember the science of weight loss, and you’ll be more likely to make smart choices. Weight loss happens when we burn more calories in a day than we eat. Bodies burn fat when in a healthy calorie deficit. If you eat too few calories, though, your body may start burning muscle. A healthy calorie deficit is about 500 calories. If you keep that up, over time, you’ll lose about 1-2 pounds (0.5-1 kg) per week.

7 min
EPISODE 2 • SUBSCRIBERS ONLY

Losing weight without tracking what you eat

Learn about non-tracking cues: simple lifestyle strategies to help manage calories without tracking what you eat. Tracking what you eat can be effective in the short term to learn about your eating habits. But to lose weight long-term and manage it, integrate non-tracking cues into your life. Non-tracking cues are easy-to-remember rules of thumb that anyone can implement in their life. Learn about non-tracking cues in this course, and pick the one you think will work best for you. Try to make one non-tracking cue a solid habit. Then move on to making other cues a habit until you’ve learned all of them.

4 min
EPISODE 3 • SUBSCRIBERS ONLY

Cue 1: Eating to satisfaction

What’s the difference between fullness and satisfaction? And how can that difference help you lose weight? To integrate this cue into your life, focus on eating to the point of satisfaction rather than fullness. Your body will naturally signal when it’s hungry, satisfied, or full. You just have to listen. Satisfaction is different than fullness. Satisfaction is the feeling of having just enough. Fullness is having had a bit too much – or way too much. Check-in with yourself during your meal and ask, “Am I satisfied?” If so, there’s no need to eat more. Remember that it takes 15-20 minutes after becoming satisfied for your body to send that signal to your brain.

6 min
EPISODE 4 • SUBSCRIBERS ONLY

Cue 2: Protein-first meals

Why is protein so good for losing weight? And how can you design your meals to take advantage of its benefits? Protein helps you feel fuller, longer. It’s also key to maintaining muscle during weight loss. Therefore, take a protein-first approach to designing your meals. The first decision you should make at any meal or snack is what protein you’ll eat. Then design your meal around that. Remember the rule: Eat single-ingredient proteins. Good sources of protein for weight loss include lean meats like chicken or fish; eggs; dairy products like yogurt or cheese; beans and lentils; or soy products like tofu. Eat a portion about the size of your hand. If you’re still hungry after a meal, eat more protein instead of something else.

5 min
EPISODE 5 • SUBSCRIBERS ONLY

Cue 3: Vegetables and fruit

Fruits and vegetables are essential to weight loss. Learn why, and how you can best incorporate them into your diet. Fruits and vegetables are low-calorie, high in fiber, and packed with nutrients. All of these things are important for healthy weight loss. So include single-ingredient fruits and vegetables at every meal. The fiber in fruits and vegetables takes up space in your digestive system, helping you feel fuller, longer. Try to eat one serving of fruit and one of vegetables at every meal. Focus on eating single-ingredient fruits and vegetables rather than processed ones.

5 min
EPISODE 6 • SUBSCRIBERS ONLY

Cue 4: Water and weight loss

Discover why water is essential for weight loss, both in between meals and during them. Water aids weight loss by helping manage cravings and absorb nutrients. Water takes up space in the digestive system. That doesn’t make it a substitute for food, though. Drink when you’re thirsty, especially between meals. Drinking water will help you manage cravings. During meals, water helps your body break down protein and fiber, and absorb nutrients. Drink a glass whenever you eat. “Water” means water. H2O. Drink pure water, or trying sparkling water if you want some fizz. Avoid juice and sodas, even if their diet. Black coffee and plain, unsweetened tea also count as water.

4 min
EPISODE 7 • SUBSCRIBERS ONLY

Cue 5: Three meals and a snack

Learn why going back to basics with three meals a day plus a snack is good for weight loss. Eating three meals a day plus a snack helps you lose weight by cutting down on mindless snacking. Aim to eat a satisfying breakfast, lunch, and dinner every day. Add in a healthy, protein-packed snack in between the two meals spaced farthest apart. Outside of meal and snack times, just drink water. If you find yourself getting too hungry between meals, you’ll know you need to eat more at meals.

6 min
EPISODE 8 • SUBSCRIBERS ONLY

Taking a structured approach

You know about non-tracking cues and the science of weight loss, but where do you begin? Improve your chances of success by taking a structured approach to weight loss. To take a structured approach to weight loss, remember four things: You can form new habits that will help you lose weight. Start small and work your way up to big change. Be consistent. Perform your new healthy habits regularly. Be adaptable. Consistency doesn’t mean rigidity. There will be difficult moments. Do the best you can. Keep an open mind. Remember that weight loss is a process leading toward a healthy lifestyle, not something to do in one month then abandon.

9 min

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