The holiday season of overeating has come to an end. You’ve probably decided to start 2021 by maintaining a healthy diet, controlling or lose weight and feel full of energy. Here are a few tips that will help you not to give up, follow your plan and reach your goal.
Let’s start with realistic expectations helps maintain a healthy lifestyle. If you expect to lose too much weight in a short time, besides the fact that it is not convenient, it is difficult to follow the plan to fulfill it and the results are not maintained. Proposing accessible and safe results will prevent you from getting discouraged.
The National Institutes of Health notes that weight loss should be around 1 to 2 pounds per week for a period of 6 months. People with a a higher initial body weight can lose several kilograms than people with a lighter initial body weight. This does not mean that after 6 months you can not continue to go down, the strategy will depend on the step you lost.
1. Don’t starve between meals
You can enjoy snacks between meals. They give you nourishes and helps you feel full so you don’t get too hungry when it’s time to eat. Consider snacks in the daily number of calories.
For example, if your diet is 1600 calories, in three meals 400 calories, they amount to 1200, you have 400 free calories to enjoy a snack at lunch and a dessert in the afternoon 200 calories each.
Opt for healthy snacks like a apple with a tablespoon of peanut butter or other fruits; plain strained yogurt and no added sugar; or a small handful of almonds, nuts or peanuts Without salt, they give you energy and satisfy your satiety, reducing the temptation to eat junk.
2. Drink water
Sometimes we can confuse thirst with hunger. Instead of going to the fridge, have a glass of water and wait 10 to 20 minutes to see if your hunger drops.
Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the wires cross into the hypothalamus, said Alissa Rumsey, a spokeswoman for the American Academy of Nutrition and Dietetics.
If you are hungry, opt for moisturizing foods, such as a fruit with a high water content and rich in fiber.
3. Eat slowly for at least 20 minutes
Eat slowly, it requires your body 20-30 minutes to send the signals of satiety from the stomach to the brain. If you hurry to eat, you will most likely eat more than necessary. Beets note that in general we eat 30 percent more calories than we need at every meal and those calories are stored as fat.
4. Vegetables first
Dietitian Nicole Osinga, creator of the VegStart Diet, advises The Beet to do a “front-loading”. Eat vegetables first, then the main courses and finally the dessert.
With beneficial, high-fiber foods that fill the stomach and high-protein foods, such as beans or legumes, This way, you are less likely to overeat high-calorie foods.
“The salad you eat not only fills you … your energy level will be higher. Food shouldn’t make you want to take a nap. “
5. Check the menu in advance if you want to eat out
Maintaining a healthy diet can seem difficult when eating out. Check the menu before heading to the restaurant to avoid unforeseen choices once you get there. If you have to travel, research restaurants in advance. Don’t forget to bring healthy food for the trip.
Improving your diet is what works best to lose and control your weight. But if you combine it with physical activity you can burn even more calories.
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