6 the most important weight loss tips to keep in mind
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6 the most important weight loss tips to keep in mind
A person with a healthy weight is a healthy person. And achieving and maintaining a healthy weight depends largely on the foods you eat and how much you eat.
Exercise burns calories and is another key element in maintaining a healthy weight or in the weight loss process. In addition, exercise is part of a healthy lifestyle and should be practiced regularly even by people who do not necessarily want to lose weight.
A sufficient and restful sleep (7-9 hours a night) and a low level of stress by practicing relaxation techniques or meditation can also be helpful in both achieving and maintaining a healthy weight.
American dietitians at the Cleveland Clinic believe that weight loss and maintaining a healthy weight depend largely on the behaviors adopted. In their opinion, anyone who wants to lose weight and maintain their ideal weight should follow the tips below:
Tip 1:
Don't give up your diet because of hunger
Whatever diet you follow, do not give up because, over time, you feel that you are too hungry.
Don't be fooled by hunger and remember that when you eat less fat cells release more hunger hormones." "The best diets that help you control your appetite and appetite are those based on high protein and low carbohydrate intake," said Dawn Noe, a dietitian at Cleveland Clinical Wellness Institute.
Avoid eating white bread, pretzels, muffins or donuts for breakfast because they are rich in processed carbohydrates. Instead, opt for protein-rich foods, such as eggs or Greek yogurt mixed with chia seeds and berries. You will find that the feeling of satiety lasts for a long time.
Tip 2:
Eat high-fiber carbohydrates
Fiber-rich carbohydrates are the so-called good carbohydrates that do not make you fat. Fiber improves blood sugar control, helps lower cholesterol and reduces the risk of chronic diseases such as diabetes, colorectal cancer and heart disease.
High fiber foods:
• Vegetables and legumes: broccoli, spinach, Brussels sprouts, sweet potatoes, dried beans, lentils
• Fruits: apples, pears, berries, oranges
American dietitians encourage the consumption of fiber and recommend avoiding, as much as possible, bad carbohydrates, such as: white bread, pasta, pretzels, pastries, candy, carbonated juices.
Tip 3:
Focus on adopting healthy behaviors, not kilograms
It is very easy to get discouraged and give up the diet when you focus only on the number of kilograms. Experts recommend, instead, that you focus on making more healthy food choices, keeping your portion size under control, and exercising moderately every day. Once you adopt these behaviors, you will begin to lose weight.
Instead of trying to lose a pound a week, set goals such as eating a serving (cup) of vegetables for dinner or walking for 20 minutes each day. It is also important to keep a food diary to monitor changes in lifestyle, diet, exercise and weight. This way, at the end of each week, you will know if you need to work harder to achieve your goals.
Tip 4:
Make sure your diet is based on vegetables and fruits
Each person, depending on their needs and preferences, opts for a certain weight loss plan. Numerous diets and diets are available, but each of them must be based mainly on vegetables.
Eat starchy vegetables with confidence: broccoli, cauliflower, kale, cucumber and Chinese cabbage (bok choy). It also includes berries, apples and pears in the diet.
A diet based on vegetables and fruits not only helps in weight loss, but also prevents the onset of chronic diseases, such as diabetes, cardiovascular disease, etc. Vegetables and fruits contain a variety of vitamins, minerals and phytonutrients, including fiber and water, increasing the feeling of satiety.
Tip 5:
Nino food is 100% forbidden!
When you divide food into "good" and "bad", you automatically focus on foods that you should not eat, but that you crave. Usually, the more a food is "forbidden", the more you think about it.
The advice of American experts is to try to focus on eating healthy foods in the proportion of 80% -90%. This habit, combined with a constant exercise program, will lead in the long run to weight loss. In addition, this way, you give yourself more freedom to enjoy, occasionally, high-calorie foods without feeling guilty.
The feeling of guilt generated by eating "forbidden" foods acts like a snowball in the formation of unhealthy emotions in childhood, adolescence and even adulthood.
Tip 6:
Consume calories wisely
If your diet consists mainly of foods rich in sugar, salt, saturated fats and trans fats, which can be addictive, you can develop serious cravings for low-calorie foods with low nutritional value. Over time, this eating behavior leads to weight gain or difficulties in reducing the number of kilograms.
Eat foods high in lean protein, healthy fats and fiber: eggs, skinless chicken or turkey breast, beans, lentils, skim milk, tuna, salmon, tofu and other soy foods, nuts, peanuts, almonds, cashews . You will feel satisfied throughout the day and you will have less "cravings". In addition, you will consume fewer calories, which will lead to weight loss.
Determine what you will eat the next evening. This way, you have enough time to defrost food and, the next day, you will prepare food much faster, without having to quench your hunger with unhealthy foods.
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