10 tips (that work) for healthy weight loss
Do you want to lose weight but have difficulties following diets? It’s not just you. Cutting out the foods we most like to eat makes us sadder, more anxious and tense. Diets usually have an expiration date: we go on for a few days, weeks or months, but soon old habits return. But, according to science, some simple habit changes are more effective and lasting when we talk about a healthy and fit body.
10 habits to lose weight in a healthy way
Don’t leave home fasting
Unless you are accompanied by a sports nutritionist who has made this planning based on your personal goal in the sport, do not leave the house on an empty stomach. Start the day with a good breakfast and your body will thank you for it. All meals are important, but starting the day by eating well helps speed up your metabolism and have more energy during the day.
Eat foods you like
Simple, right? Of course, if you need to change habits and lose weight, you can’t choose fries. But if you choose a diet with foods that you don’t like, how will you manage to maintain this healthy habit? The secret is to choose foods that you like and not cut out those that are “banned” completely.
Avoid industrialized drinks
Prefer water and unsweetened teas as you will already feel the difference when weighing yourself. A study that lasted almost 20 years, with about 750 people over 60, showed that those who were in the habit of drinking soda and other industrialized drinks loaded with sugar, had 70% more waist than those who did not regularly consume these drinks.
Eat several small portions throughout the day
Eating is also a psychological act, involving feelings and other issues that go beyond the stomach. When it comes to losing weight, it is important to keep your body always active, eating at smaller intervals and portions. And, even better, it helps to avoid gluttony.
Choose more protein and fiber-rich foods
Fibers and proteins help you to keep “a full belly” for longer. In a review of several studies on weight loss focusing on fiber, protein and satiety, psychologists at the University of Sussex in the UK found that foods high in fiber and protein help to prevent gluttony.
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Don’t get hungry to go eat
The right time to eat is when your body asks. Learn to listen to him to understand the signs of hunger. Plan meals, eat healthy foods, don’t go hungry (but don’t eat large quantities either) and preferably don’t create dietary restrictions. Thus, weight loss may be slower, but it will be healthier and longer lasting.
Take lunchbox to work
Having lunch at self-services is often the choice of most people to save time – and also because it has many options and varieties. But it gets in the way of weight loss. When it comes to healthy habits, the best thing to do is to prepare your food and take it to lunch. Calculated portions, the right dose of salt, less preservatives and a balanced diet, without the danger of falling into temptation, is the best way to lose weight healthily (and still save money).
Prefer natural and low-processed foods
A diet rich in fruits, vegetables, olive oil (good fats), whole grains, fish and oilseeds is the most suitable. Foods in nature are rich in antioxidants and many nutrients that help maintain metabolism in balance and reduce the risk of various diseases.
Avoid eating liquid meals
Replacing meals with shakes, smoothies and other vitamins may even accelerate weight loss, but be careful, although they are rich in nutrients, they should not replace main meals. The body absorbs everything easily and soon you will be hungry again.
Have a good night of sleep
A recent study stated that the tired brain, deprived of sleep, tends to crave fatty, caloric and junk foods. That is, our brain’s reward center activates unhealthy “desires” and “wants” when we deprive the body of sleep. So sleep well to stay in shape!