The holiday season with excess food has come to an end. You have probably decided to start the 2021 maintaining a healthy diet, controlling or losing weight and feel with all the energy. Here are some tips that will help you not to give up , follow your plan and achieve your goal.
Let’s assume that realistic expectations help to maintain a healthy lifestyle. If you expect to lose too much weight in a short time, in addition to not being convenient, it is difficult to follow the plan to achieve it and the results are not maintained. Providing you with achievable and safe results will prevent you from getting discouraged.
The National Institutes of Health indicate that weight loss should be around 1 to 2 pounds per week over a 6-month period. People with a higher starting body weight may lose more pounds than people with a lighter starting body weight. That does not mean that after 6 months you cannot continue to go down, the strategy will depend on the step you have missed.
1. Don’t go hungry between meals
You can enjoy snacks between meals. These give you the fuel and help you feel full so you don’t get too hungry when it’s time to eat. Consider snacks in your daily calorie count.
For example, if your diet is 1600 calories, in three meals of 400 calories, add up to 1200, you are free 400 calories to enjoy a mid-day snack and dessert in the afternoon of 200 calories each.
Opt for healthy snacks like an apple with a tablespoon of peanut butter or other fruit; strained natural yogurt and without added sugar; or a small handful of almonds, walnuts or peanuts without salt, they give you energy and provide satiety, reducing the temptation to eat junk.
2. Drink water
Sometimes we can confuse thirst with hunger . Instead of going to the refrigerator, have a glass of water and wait for 10 minutes to 20 minutes to see if your hunger decreases.
Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the wires are crossed in the hypothalamus says to Health, Alissa Rumsey, spokeswoman for the American Academy of Nutrition and Diet.
If you are really hungry, opt for foods that are hydrating, such as a fruit that has a high water content and a high fiber content.
3. Eat slowly, in at least 20 minutes
Eat slowly, your body requires 20 within 30 minutes to ship signals of satiety from the stomach to the brain. If you rush to eat, you are most likely eating more than necessary. The Beet points out that generally we eat a 30 percent more calories than we need at each meal, and those calories are stored as fat.
4. Vegetables first
Dietitian Nicole Osinga, creator of VegStart Diet, advises in The Beet to do “front loading”. First eat the vegetables , then the main dishes and finally the dessert.
With beneficial foods, rich in fiber that fill the stomach and food high in protein such as beans or legumes, so you are less likely to overindulge with foods rich in calories.
“The salad you eat does not it just fills you up… your energy level will be higher. Food shouldn’t make you want to take a nap. ”
5. Check the menu beforehand if you will eat out
Maintaining a healthy diet can seem difficult when eating away from home. Check the menu before heading to the restaurant to avoid making rash choices once you’re there. If you have to travel, research the restaurants in advance. Don’t forget to bring some healthy food for the trip.
Improving your diet is what works best to lose and control weight . But if you combine it with physical activity you can burn even more calories.
You may be interested in: