Which is the real reason behind weight gain? Lose weight and keep it off by following these 13 tips

1. False ideal: do you have the right view of yourself? 
First of all: who actually gets to determine how we should look? Whether we are too fat or too thin? Why aren't we more content with who we are and what we've already got? Isn't it wonderful that the world is made up of so many different people, all of whom are a different size, shape and colour? Saying things like: “I wish I were as slim as I was when I thought I was overweight” demonstrates that we worry about our figure far too often and put ourselves under unnecessary pressure as a result. Everybody knows: making comparisons with others makes people unhappy. Look to yourself and accept yourself as you are. 
  
2. Overambitious targets 
Do you aim to lose weight? Then try to set yourself more manageable goals. Setting an unachievable goal that is too ambitious can soon lead to your feeling demotivated and frustrated and have the opposite effect. So don't put pressure on yourself by setting yourself overly ambitious targets. 
  
3. Frequent dieting 
Avoid strict diets at all costs. A long-term, slight change in habits is much more likely to achieve lasting results than energy-sapping, unhealthy diets that also affect your mood. Instead of skipping meals, try to take a more conscious approach to what you eat. This way, yo-yo dieting and cravings won't stand a chance. Find out more about losing weight the healthy way  here. 
  
4. Always eating out 
Take time for something as essential as food and prepare your own meals. Doing this will show you what nutrition really entails. It also means you will know exactly what exactly is in the food you eat. Ready-made products are often high in calories, fat and sugar, and low in fibre. A meal you have cooked yourself, consisting of lots of fruit and vegetables, wholemeal products and protein, is balanced and will keep you feeling fuller for longer. Click here for simple and healthy recipes. 
When time is of the essence: Have a side salad with the pizza you share with your partner: it’s healthier and lower in calories. 
 
5. Eating whenever and wherever you feel it 
It’s hard to escape food when you see it in advertisements and on every street corner. What's more, the price of high-calorie foods is decreasing all the time. It is also becoming more and more easy to access food quickly. We can have it delivered straight to our door or pick it up on the way home. 
We have to eat in order to survive. But does it really have to be like that all the time and everywhere? Family gatherings where there is a three-course lunch, coffee and cake an hour after dessert, and then a sit-down dinner in the evening? This is mostly the case on special holidays. Find something active you can do together and reduce the frequency and amount of food you eat. Ask yourself: Am I actually hungry right now, and if so, how hungry am I? 
  
6. Large portions 
Don't let portion sizes determine how much you eat. It's up to you to decide how much you want to eat. Be mindful about what you eat and know when you are full. Buy smaller portions or split them. Pay attention to how full you feel. For a start, measure out your own portions and don't eat straight from the packet. And don't be shy about taking home any leftovers when you eat in a restaurant. By doing this, you won't have overeaten and you'll have something prepared for the next day. Perfect! 
  
7. Eating mindlessly when in company 
Try to be aware of what you are eating and focus on your meal. Mobile phones and televisions should be out of bounds. Eat with friends and family, enjoy sharing a meal, swap stories and have fun in good company. The social side of eating is often underestimated. The only thing that is often underestimated is the amount of food consumed when dining in company or, for example, at a buffet. Again, pay attention to how full you feel. 
  
8. Eating on the run 
In today's fast-paced world, people frequently don't have enough time to eat. People eat while they are working or on their way home. Take your time, chew properly and really savour every mouthful. Put your cutlery down occasionally and drink a glass of water with your meal. You only start to feel full after about 20 minutes. You could also take a break after you've had your first portion and see if you feel less hungry. Eating slowly and chewing properly is also very good for your digestion. After all, the process of digestion begins in the mouth. 
 
9. Lots of alcohol 
Do you regularly drink beer or wine with your meals? Try skipping it once in a while. Alcohol impedes digestion and prevents fat from being metabolised. It also contains a lot of calories. Have a glass of water instead. You find that too bland? Click here for tips on how to make water more interesting. 
  
10. Snacking between meals 
Snacks between meals are a particular favourite. Indulging in these little treats adds to our calorie count. Snacks keep our blood sugar and insulin levels high. This prevents the body from burning fat. Try to avoid snacking or have a handful of nuts or vegetables instead of a bar of chocolate. When snacking while watching TV, crudités served with a tasty herb and cream-cheese dip are the ideal alternative to greasy crisps or sugary sweets. 
  
11. Eating for pleasure of it 
Sometimes we are not even hungry, but we eat anyway. Ask yourself: am I really hungry at this moment? We shouldn't let the time decide. Where possible, try not to eat  on the dot at 6 p.m. when you're not even hungry, but rather when you do feel hungry. 
  
12. Eating when you're not hungry 
Why am I eating right now? We should keep asking ourselves this question. Am I hungry or just feeling peckish? Am I eating out of habit or out of boredom? Am I feeling sad and in need of comfort? Food often has an emotional connection. Try to figure out if you really are always hungry or if there might be something else going on. Keeping a food diary can help with this. Write down what and when you eat, what has just happened and why you are eating. Maybe a walk or a chat with a friend would be more helpful? 
  
13. Too little exercise 
Exercise burns calories. That's just how it is. Exercise is good for us in other ways, too. It is ideal for switching off and clearing your head. We have a tendency to take too little exercise and then sit at our desks all day. Try not to view exercise as an opponent, but rather as a partner. There is no harm in getting some exercise. Start off with short walks. Set fixed dates in your diary and stick to them. The iMpuls coach can also be of help in this regard.