Nutritionists and doctors agree that healthy weight loss is when you don’t lose more than 1 kilogram per week, and even better is half a kilogram. Monthly weight loss should not be faster than 3 to 4 kilograms. Not only is this slow, but it’s also sometimes hard to measure, because our weight fluctuates up and down throughout the day ...

That’s why it’s worth sticking to these tips, and eating less than the prescribed daily amount of energy (calories) in your daily diet. Your goal should be to eat 500 calories less per day.

1. Sleep

Nutritionists agree: without enough sleep, your body won’t rest or cleanse itself, and empty calories will remain in your system. That’s why it’s important, before starting a weight loss diet, to go to bed at the latest by 11 p.m. (23:00) and sleep a healthy 8 hours (without waking up in between) for at least 3 days beforehand.

2. Cut out empty carbohydrates

Simple carbohydrates enter the bloodstream quickly and give energy to your body, but this energy fades fast, and your strength drains away. Such fluctuations trigger appetite and make you even hungrier than you would be if you didn’t eat these carbs. Avoid sweets, cakes, baked goods, as well as pasta and bread. If you must have them, choose whole grain products with as little (ideally: none) white flour as possible.

3. Green fiber and protein

Try to enrich every meal with proteins and fiber. Both are very healthy for the body, cleansing, and full of nutrients. Make an effort to eat as many green foods as possible throughout the day. Green vegetables help promote proper bowel function.

4. Steps

We left the most important goal for last, which you must stick to: do at least 10,000 steps a day. You don’t need to go to the gym or work out (though both don’t hurt), it’s enough to be active and moving. This exercises your muscles and your intestines too. The worst thing is if things stagnate, because that’s where unhealthy things accumulate. Since 10,000 steps isn’t a small number, you might not manage it every day. But that’s okay! What’s important is that you have this goal in mind and don’t just lie on the couch at home ...