10 Tips For Healthy & Lasting Weight Loss

1. Adopt a balanced, healthy and varied diet:
   Changing your eating habits allows you to better control your weight. It is important to put in place a balanced, healthy and diversified diet to break with old eating habits but without causing a sudden change. A high- protein diet helps you lose weight while being full. Fiber-rich foods like whole grains, fruits, and vegetables also prolong satiety and stave off cravings.

2. Write down what you eat and pay attention to the caloric deficit:
   Whether you're using a digital tool like the WW app or just a pen and paper, it's useful to write down everything you eat. According to one study , women lose approx. 4% more weight when they keep a diary of their meals.

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1. Reduce stress as much as possible:
   According to one study , individuals with high levels of cortisol (the stress hormone) tend to weigh more, have an increased waist circumference and BMI. In addition, stress arouses the appetite for foods high in sugar and fat. 5 minutes of meditation a day, a yoga session can remedy this. You also have to set limits.

2. Get enough sleep:
   If sleep seems a priori to have no link with weight loss, research shows that it nevertheless plays an essential role. One study showed that people on a calorie-restricted 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 US National Sleep Foundation recommends between 7 and 9 hours of sleep per night for most adults. Meditation, for example, can help you fall asleep .

3. Play sports & practice physical activity:
   Physical activity plays a vital role in sustaining weight loss. Start by moving a little every day and limiting the time spent sitting. Then try to find an activity that you enjoy. WW members love activities likePilates for example.

4. Pay attention to quantities:
   Even if we eat quality food, we can eat too much. Listening to signals of satiety and portion control are therefore very important.

In fact, the right portion size depends on each individual. It depends on what you want to eat, how much you want to eat and what fits your PersonalPoints TM budget . And of course, it also depends on your level of satisfaction after eating. In order to achieve your weight loss and wellness goals, it's important that you know the amounts that are right for you.

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1. Eat less fat and less sugar:
   Often, drastic diets ban fatty substances and sugary products. We are not talking about eliminating everything but simply about curbing consumption. The WW program will naturally lead you to make the right choice. Our food tips will help you deal with tough times and make the right food decisions.

2. Pay attention to what you eat between meals:
   Eating between meals is not necessarily forbidden! What is dangerous for weight management or weight loss is losing control of what you eat. And that's what happens most often when you snack. That's why, at WW, we prefer to talk about snacks and above all we like to plan them. Because when you plan your snacks in advance, you choose better and above all you prevent temptations.

To ensure your shot, make sure you always have fruits, vegetables and other healthy snacks on hand! Also think about when it would be useful for you to have a snack on hand, for example when you have a lot of work or you travel often!

1. Hydrate regularly:
   Water does not make you lose weight directly but it allows you to keep the line for a long time because it helps to drain metabolic waste and toxins. The WW program gives you tips on how much water to drink per day .
   Opt for calorie-free and sugar-free drinks and avoid unnecessary calorie intake. If you don't want to drink just water, you can also flavor it with fruit or drink cooled tea.

2. Don't be too hard on yourself:
   Instead of focusing on the things that weigh on your days, focus on the positive. Don't be too hard on yourself and try to be compassionate. Losing weight will then seem less difficult to you, and your chances of success will be improved.

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