Do you recognize yourself in any of the above phrases or excuses? In several? If you are one of those people for whom it is impossible to follow a diet to the end, then it is time for you to follow these tips and start taking care of yourself in a delicious, lasting and healthy way. Do you think it’s impossible? At the end of the article, we talk.
1. Say goodbye to magic diets:
Those who have more and more strange names, which take away everything you like to eat, that force you to buy expensive or difficult to find products and by which the words health and enjoyment come astonished. Miracle diets are not legit.
2. Go to an expert:
It is normal that at first you do not know how much weight you should lose, what you should eat and how you can do to integrate good eating habits into your daily routine, so it is necessary to go to an expert, in this case, a dietitian-nutritionist. Believing that we possess all the necessary nutritional knowledge to get on a diet is a big mistake. If we want to change our diet it is necessary to visit a nutritionist to advise us. How was that “with food not played”? Take it seriously.
3. Eat everything in its proper measure:
The prohibition imposed by some methods of thinning on not being able to eat bread , pasta, fruit or olive oil , among other fundamental foods, can cause us a deficit of nutrients essential for our organism. This practice also has the opposite effect to the desired, the body feels that they are not being given certain nutrients necessary for its correct functioning and acts storing fats for future periods of food restriction.
4. Make five meals a day:
It is very common to skip breakfast or dine only a piece of fruit, for example, and this is neither good nor effective. When we eat, the body starts and burns calories, also, making several intakes throughout the day allows us to not go hungry and avoid temptations. The recommendation of most dietitians is to perform five meals a day: three main (breakfast, lunch and dinner) and two snacks (mid-morning and snack).
5. Watch out for the light:
These foods can help us replace the consumption of more caloric products with their light versions. Of course, it should be clear that light are not foods that lose weight or make us losing weight. Large consumption, believing that they do not bring too many calories, will have the same negative effects as their normal version.
6. Write a journal about what you eat:
This practice is recommended by many dietitians and consists of aiming everything you eat throughout the day, including preparation of food, ingredients, time, place, quantity and even company. It is not something to calculate calories, but it is an exercise in self-control of our eating habits so that we know what we are doing right or wrong when it comes to a balanced diet .
7. Plan ahead what you are going to eat:
That will prevent you from going straight to the super fast food section or attacking the bag of chips you have in the pantry. This custom will help you know what you have to buy to prepare daily the different meals of the day, without improvisations.
8. The art of cooking without fat:
Cooking techniques that do not add fat and retain nutrients are just as important as the foods we eat. Become a professional of the oven, the steamed, the crudités, the Tartars, Carpaccio, papillotes, cooking in broths, preparations to the salt and, of course, to the plate. You will see how the results surprise you, the food knows you, satisfies you and you will love it, besides sitting great and giving you the right calories.
9. Eating should be a ritual:
Set the table, sit down, serve the dishes, chew the food well … rules that should be mandatory, but are often impossible because of the pace of life and work that we carry. “Concentrating on the food we bring to our mouth is one of the most important functions that we must repair, because our physical and mental state will depend on what we eat and how we do it,” says dietitian Sonia Martinez.
10. Change your priorities: learn to eat again:
Fill your fridge with fish, vegetables, and seasonal fruits, whole grains, water, legumes, nuts, olive oil, lean meat and leave for special occasions red meat, fatty cheeses, cream, butter, whole dairy, The sausage, the battered, the fried, the sugar and the sweets. In short, it designs a type of healthy, but satiating food. A plate of legumes fills more than a hamburger and avoids starvation. Drinking water before meals helps us to be hydrated, remove fluids and take away some appetite. Changing the refined products by the integrals will provide us with more vitamins, minerals, antioxidants and more health
Since they are rich in fiber and that satisfies us and helps us to regulate the intestinal transit. If you like sweet, choose the options with sweeteners, no sugars or chocolate with more than 70% cocoa.
11. Learn to snack:
If you get hungry between hours, take a piece of fruit or a skimmed yogurt, a handful of nuts, an infusion, an energy bar, raw vegetables … Healthy snacks prevent abrupt changes in blood sugar, They help us to be less hungry in the main meals and control anxiety and appetite. There are many suitable options to kill the worm that arises between hours and that do not bring us too many calories or do we take away the hunger of the main meals. Take advantage of these intakes to make your diet complete and varied.
12. Breakfast, the most important meal:
Only 3.4 percent of adults drink an ideal breakfast, consisting of a dairy ( milk, yogurt or fresh cheese), a cereal (bread, breakfast cereal or plain crackers) and a piece of fruit. This food is important because it breaks the fast, contributes to our physical and intellectual performance, allows us to correctly distribute calories throughout the day and provides our body with vitamins, minerals, and essential fatty acids, as well as important nutrients for our Health.
13. Make a light dinner:
Dinner should be less blunt than food, but without being poor in nutrients. Ideally, you should have a serving of vegetables, one serving of carbohydrates (pasta, rice, potato or bread), a serving of protein (fish, egg, lean meat or vegetables) and a piece of dessert fruit or a skimmed milk. For better digestion, eat at least two hours before bedtime.
14. Practice daily exercise:
Burning calories regularly by simply walking or doing some sport helps to regulate the relationship between what you eat and what you wear to control your weight. The physical activity serves to burn the excess calories and helps to convert the accumulated fat into muscle.
15. Rest your hours:
Usually, we need to sleep seven to eight hours for our body to recover from the activity of the day. During sleep, two hormones, ghrelin-appetite hormone-and leptin-regulate the satiety threshold-are involved. When we suffer from the sleep deficit, the levels of ghrelin increase and those of leptin are reduced, so we tend to eat more.
The most appropriate way to lose weight and place it in healthy values is to adopt a series of habits that lead to healthy, varied and balanced eating, physical activity and patience. It is a life contract; such changes must remain forever, only this way our plan will work.