Many people dream of losing weight and living a healthy life. But weight loss is a minefield, and a person knows alone whether he is walking the right path. There are many ways people can lose weight.
Whether you choose a diet low in fat or high in protein or low in carbohydrates, the result is an attempt to reduce calories and avoid feeling hungry.
The low-fat diet versus low carbohydrate has caused a lot of controversies. Carbohydrate reduction leads to faster results, as the body tends to convert fat inside it to energy. But the two diets continue to lead to a significant weight loss.
1. Preserving food memory.
A nutritionist can help with a diary. Or an application can be used on the smartphone to calculate daily calories. This will work if you are honest with yourself.
Most people are able to change their eating habits and reduce the amount of food they eat if they record what they eat. If you want to know what to eat, record everything you eat today. Everything from meals and even leftover food behind your kids. Or even if you taste the food.
Seeing everything that is written can determine excess calories and their source and therefore make the necessary change to reduce this increase.
2. Make small changes that you can abide by.
People usually see diets as short-lived with a final goal. Some people who follow a diet can tell you about the countless books they have read or read. However, most people will return to the same old eating habits when they lose weight. If you find your diet useless, make some small changes that you can stick to in the long term to reduce calories. Changes can include:
Choose a low-fat dietary diet, or switch to a calorie reduction, and use plant alternatives.
Limit to eating sweets once a week and avoid eating soft drinks.
Eat healthy snacks that include sweet and delicious foods.
Fill your dish with vegetables.
Eat proteins such as shellfish and chicken.
3. Set a realistic goal.
Some people prefer to adhere to a diet in which they follow certain rules. If you are one of these people, look for an appropriate diet and stick to it and think about how you will maintain your weight after reaching your goal of losing excess weight.
There are a lot of opinions about a low-fat or low-carb diet. Or simply reduce the sizes of your meals. The bottom line is the need to reduce the calories you eat daily and increase your daily activity. The last thing you want on a diet is to feel hungry so you commit to consuming 1200 to 1500 calories a day. And committed to a realistic goal of losing half a kilogram per kilogram per week.
If you are not a person who likes to go to the gym, make a few changes to your daily routine that will help you burn calories. Such as walking to work or using chains instead of electric elevators, realistic goals reduce the chances of surrender.
4. Do your own food.
Try to cook your own food, this is a way to control the ingredients you eat. You do not need the best meals, keep everything simple.
Try to cook more food for more than a day to save time. Your culinary ideas can include grilled meat or spicy fish with vegetables with a little brown or sweet potato.
Do not forget a protein basket like chicken, prawns, and tuna. Foods that contain healthy fats such as nuts, seeds, and a few canned legumes.
5. Increase the amount of protein and fiber in your diet.
Increase the amount of protein and fiber that keeps you feeling full all day long. Put the protein within each meal in your day. If you have to eat carbohydrates, choose those that contain high fiber such as quinoa, brown rice or buckwheat noodles.
6. Do not drink too much alcohol.
The 175-liter wine glass contains 130 calories. A liter of paprika contains 215 calories. You can add a little-carbonated water to the wine. But do not over-drink, because it adds many calories to your diet. Alcohol encourages you to eat unhealthy foods.
7. Put your eating method into consideration.
Several studies have found that eating is related to the amount of food. People who eat something else when eating, eat more. Those who focus on the meal eat less, especially if they pay more attention to the number of calories in their meal.
Make time for meals, no matter how busy you are. Twenty minutes is enough to eat the meal. Try to sit at the eating table, and if you have to eat at your desk, do not notice the computer or phone attention and prefer to close them. Eat slowly, chew well, and avoid eating in front of the TV. Think a bit before filling your dish again. Enjoy your food and all slowly until you feel full without guilt. Train yourself on all of the above especially if you are a person who is eating large amounts of food.
8. Avoid skipping meals.
People believe that by leaving some meals, they reduce calories. But this leads to low levels of blood sugar and feeling the pain of hunger and the desire to over-eat, which can cause mood swings and blisters. Increases the margin of surrender and leaves the diet.
9. Eat meals with a large amount of water.
Meals that contain water such as sorbets can make you feel full with the lowest number of calories. Especially if they contain proteins such as fatless chicken or tofu or pulses containing fiber.
The amount of vegetables they contain is high in fiber and water making them low in calories. It is a rich source of useful nutrients, which is necessary to reduce food consumption and eat fewer calories.
10. Dispose of sugar and white carbohydrates.
These foods contain a high percentage of sugar. Which can cause high levels of insulin and sugar in the blood? Which may encourage feelings of hunger, hunger, and fat storage.
Be aware of the table of food labels on products. Look for hidden sugars that appear under the name of corn sugar, dextrose, high fructose corn syrup, alfalfa syrup, cactus syrup, molasses or sucrose. If your diet contains carbohydrates, eat high-fiber starchy foods such as quinoa, brown rice, and buckwheat noodles.
Eat a snack sometimes so do not deprive yourself. Use ingredients such as coconut, vanilla, and cinnamon to add a sweet taste to your food. Replace cookies and biscuits with fruit. Instead of bream, honey with mashed bananas and low-fat cheese or walnut butter. It is important to reduce sugar in your diet.
11. Put some carbohydrates in your main dish.
Add carbohydrates to your main dish rather than treat them as a calorie-reducing diet. Reducing the ingestion can help to lose weight. Try to reduce it gradually. Add a handful of cooked quinoa, brown sticks, sweet potatoes and legumes to the soups, salads, yams and main dishes.
12. Snack if you feel the need for it.
Many diets invite you to eat light meals. Snacking is useful to avoid the mother of hunger. If you feel hungry, the opportunity is right for you to have a hearty meal. If you can, try to choose more nutritious meals with low calories, such as boiled eggs, chopped vegetables, nuts, dried fruit seeds, low-fat meats and fat-free poultry such as turkey slices and canned tuna with little legumes.
13. Deal with small pieces.
Use small dishes on your table. Studies have shown that using small dishes leads to a heavyweight loss. Most meals have a different amount of calories depending on the size of the dish in which the meal is placed. Especially if the meal contains carbohydrates, fats, and proteins. Use the small dish as a general rule and a useful strategy.
14. Eat eggs for breakfast.
Studies have shown that eggs for breakfast perpetuates the feeling of satiety and makes a person less inclined to have a snack in the morning. If you do not like eggs, eat other protein-rich foods such as smoked salmon, fried tofu, yogurt, seeds, and nuts.
15. Do not over-eat nuts, seeds, and oils.
Although these substances are useful and rich in amino acids, they contain high amounts of calories. Today, the supermarket has many healthy snacks such as fruits, walnuts, and fresh nuts. Although these products are a good source of nutrients but contain a lot of calories, so try to balance the interest and quantity.
16. Do not be afraid of fat.
Fat does not necessarily lead to obesity. But eating too much food is what leads to weight gain. Choose low-fat meats such as oily fish, nuts, seeds, avocados and oils such as virgin olive oil and coconut oil.
17. Get support from family and friends.
It is difficult for some to lose weight, especially if the encouragement is low. Try to encourage your friends and family to encourage you. Some of them or your colleagues participated in the work of challenging weight loss. Subscribe to a charity sporting event so you have a goal.
18. Do not become a slave to scales.
Weight yourself once a week. Or make yourself a goal like a return to trousers or an old skirt you feel you were nicer when it suits you. Try not to despair if the weight loss process takes longer than you hoped. Keep yourself away from relapse and continually encourage yourself.
19. Try to make your food varied.
Make sure that your diet contains a variety of foods. The goal of eating fewer calories may be difficult to gather as many nutrients as you need. But make your diet contains legumes, oil names, nuts, fat-free proteins and lots of vegetables. You can take a multivitamin supplement.
20. Develop strategies for social events.
Do not go to a social event that has an open buffet and you are hungry. Everything is a little before you go out and always look for raw foods. Make engagement with everyone more important than food at social events. Reduce the amount of food you eat and reduce alcohol. And be aware of the number of glasses you drink. Drink water instead of alcohol.