Diet plan to lose weight: 6 tips to put into practice

Diet – More and more we read and hear about how restrictive diets are doomed to failure, right? This is because several studies (and my own professional experience) show us alarming data on this failure.

For this reason, more and more professionals use a weight loss diet plan for those seeking weight loss guidelines without a diet.

A diet plan to lose weight is not a diet! It is a tool used to help reconnect with our body.

For example, it is possible to develop methodologies to feel the signs of hunger and satiety, to understand the motivations that make us choose certain foods, to facilitate the change of eating habits and other strategies that improve our relationship with food!


So in this post I’ve separated 6 tips to keep you on top of how a food plan should fit into your routine.

1- First, stay tuned!

Any plan must be individualized! Often a so-called diet plan to lose weight is nothing more than a new term for diet or regimen!

2- Second, there is no magic formula

A diet plan to lose weight should be elaborated considering, first, an improvement in the quality of our food.

It is important to respect the tastes, culture, religion and metabolic aspects of each person, for example.

3- Third, it is necessary to understand our relationship with food!

For those who are looking for a diet plan to lose weight, it is always good to stop and reflect: How is (or is it) your relationship with food?

Ask yourself:

Can I identify my signs of hunger and satiety?

Can I plan my meals throughout the day?

Do I often have exaggerations or compulsions?

I eat with attention?

Emotional triggers (anxiety, fear, frustrations, among others), boredom, or procrastination make me eat even without being hungry?

Do I have beliefs (such as allowed and forbidden foods) that make me restrict or be afraid of some food?

I’m afraid to start eating and can not stop anymore?

In my daily diet, do I have to include different food groups?

Am I responsible for my food or do I contribute in any way to it?

These are some of the issues that we should ponder when looking for a diet plan to lose weight. Each of these examples impacts in different ways on our food.


A good diet plan for weight loss should contain strategies for each of these situations!


So the change in our relationship with food will be sustainable and weight loss can be a consequence of this process, respecting the signs of hunger and satiety and also our wishes.


Understanding these signs is the great secret to having a quieter relationship with food without stress and guilt. By constantly seeing several people deal with this challenge daily, I created the online Sophie Effect program.


Through videos and materials online you can rescue this balance and get back to enjoy eating. Respecting your own pace, you will have gradual and lasting results. Shall we together rescue the pleasure of eating? Get to know the Sophie Effect online program now.


4- Room, plan yourself!

The diet plan to lose weight, as its name says, should be well planned as it should be possible and sustainable! Some important points are:


Especially in the larger meals of the day (breakfast, lunch and dinner), try to include different food groups;

Make fruit, vegetable and vegetable choices available! After shopping, take a few minutes to sanitize and pre-prepare these foods. So when you hit the fominha you will have some options on hand and you can diversify your meal;

Choose fresh and unprocessed foods! It is not prohibited to eat industrialized, processed or ultra processed foods. They just should not be the basis of your food;

Respect the signs of hunger. When we feel and respect these signs, it is easier to select foods during meals;

Try to eat with attention! Avoid distractions during meals, so you will chew better, you will feel more pleasure and the signs of satiety will become more noticeable;

If you already cook, great! But if you do not cook, try to make some experiments. Today you can count on a number of resources to start venturing into the kitchen like videos, books, apps;

Hydrate yourself throughout the day! If you are not in the habit of drinking water you can create alerts and reminders, download apps on your phone or ask someone to remind you. But if you do not like water, try flavored waters with fruit peels and fresh herbs, for example! This may be a good option in these cases;

5- Fifth, move!

A diet plan to lose weight should also consider our daily activities.


Many people believe that being active means having to practice heavy physical exercise, going to the gym,


Get help from professionals who make it easy for you to make peace with your food, your body, and to facilitate the changes that may be needed in the process. And live better!

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