The December holiday season with overeating has come to an end. You’ve probably decided to start 2021 maintaining a healthy, controlled or healthy diet lose weight and feel full of energy. here are some tips that will help you not to give up, Follow your plan and achieve your goal.
We assume that the realistic expectations they help 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 fulfill it and the results are not maintained. Proposing achievable results and insurance will prevent you from becoming discouraged.
The National Institutes of Health points out that weight loss should be around 1 to 2 pounds per week for a period of 6 months. People with a Higher initial body weight can lose more pounds than people with a lighter initial body weight. This does not mean that after 6 months you can not keep going down, the strategy will depend on the step you have lost.
1. Don’t go hungry between meals
You can enjoy snacks between meals. These give you the fuel and help you have satiety so that you don’t get too hungry when it’s time for lunch. Consider sandwiches in your daily calorie count.
For example, if your diet is 1600 calories, in three 400-calorie meals add up to 1200, you have 400 calories left to enjoy a mid-day sandwich and an afternoon dessert. 200 calories each.
Opt for healthy sandwiches like one apple with a tablespoon of peanut butter or another fruit; strained natural yogurt and no added sugar; or a small handful of almonds, walnuts or peanuts without salt, they give you energy and provide satiety, which reduces the temptation to eat junk.
2. Water intake
Sometimes we can confuse thirst with hunger. Instead of going to the fridge, take a glass of water and wait 10 minutes to 20 minutes to see if your hunger subsides.
Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the cables cross into the hypothalamus, says Health spokeswoman Alissa Rumsey, a spokeswoman for the American Academy of Nutrition and Dietetics.
If you are really hungry, opt for foods that are moisturizing, 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 to 30 minutes to send signals of satiety from the stomach to the brain. If you rush to lunch, chances are you’ll eat more than you need to. The Beet points out that generally we eat 30 percent more calories of what we need at every meal, and those calories are they are stored as fat.
4. Vegetables first
Dietitian Nicole Osinga, creator of VegStart Diet advises The Beet to do “front loading.” First eat the vegetables, Then the main dishes and finally the dessert.
With beneficial, high-fiber foods that fill the stomach and high-protein foods such as beans or legumes, so you are less likely to go through high-calorie foods.
“The salad you eat doesn’t just fill you up … your energy level will be higher. The food shouldn’t make you want to take a nap. “
5. Check the menu in advance if you will be eating away from home
Maintaining a healthy diet can seem difficult when eating out. Check the menu before going to the restaurant to avoid choosing hastily once you are here. If you have to travel, research restaurants in advance. Don’t forget to bring some healthy food for the trip.
Improving your diet is what works best for lowering and controlling your weight. But if you combine it with physical activity you can burn even more calories.
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