Top Healthy Eating Habits For Weight Loss
To lose weight healthily, you don’t need to go hungry, do strict diets, or anything like that. The smartest thing is to incorporate physical exercise and a series of healthy eating habits into your life.
One of the most common mistakes in carrying out a diet is that once it is finished, it is gained again by weight. It happens because no habits have been changed. Only the indications of a diet written on a paper have been followed. The important thing to lose weight is to change some eating habits that will make you forget about diets once and for all because you will no longer need them.
Remember: It is better to lose weight safely and lastingly than to do strict diets that are not healthy and will only help us temporarily lose weight.
Plan Your Meals
In the diet, you must have ordered because not only will you become aware of what you consume and its amount, but you will not let improvisation harm your plan to lose weight.
You can start by making a shopping list. Your shopping list should include variety and healthy foods, including seasonal fruits and vegetables rich in mineral vitamins and fiber, fish, legumes, lean meats, eggs, and nuts.
Avoid foods and beverages rich in refined sugars such as industrial pastries, sweets, soft drinks, and processed foods. Plan your meals each day with their respective amounts (including breakfast, mid-morning, and afternoon tea). Always cook the right thing, and it is imperative. In addition to saving money, we’ll avoid eating more than we need.
With good planning of your eating habits, everything will be much easier for you. If you also keep meal schedules, you will avoid feeling hungry and therefore better control what you eat and make your digestive system more efficient.
Have breakfast every day
As we already know, breakfast is the most important meal of the day, after 8 hours without eating at night. Your body always needs the fuel to get your metabolism up and give you energy for the rest of the day.
People who eat breakfast have a more remarkable ability to concentrate and perform more for the rest of the day. In the long run, people who eat breakfast maintain a healthy weight and tend to consume fewer calories over the day. People who have breakfast are also not as prone to sudden blood sugar changes, which often push people to eat high-carb foods, high-fat foods like cookies and pizza.
A good breakfast should provide you with about 25% of the total daily calories. Don’t forget to add fruits, slow-absorbing, fat-free carbohydrates like whole grains or bread, and protein.
Make 5-6 Meals a day.
Eating every three hours offers excellent benefits for your body, such as enjoying higher energy levels, reducing appetite, and increasing metabolic functions.
Your stomach works hard to digest and absorb the food you eat, which makes your metabolism work. We will also avoid catabolism when many hours pass between meals and maintain a constant and superior supply of nutrients and greater food assimilation.
Indeed, the body has a maximum nutrient absorption capacity at once, so when we eat a lot of a sitting, likely, it does not absorb much of those foods, so it ends up being lost.
Add protein to each meal.
Ensure that in all those tiny meals, there are proteins, because as you know, optimal protein consumption promotes the maintenance and growth of muscle tissue, which in turn increases metabolic rates. Protein also causes more incredible satiety feeling than other foods, and its digestion requires higher energy expenditure than different types of nutrients because of its thermogenic effect.
Drink 2 liters of water every day
A well-hydrated body is a healthy body. Half of your body is water, but sometimes you get lost every day through sweating, urine, and metabolism.
It is crucial to help the body get rid of toxins and subject it to regular purification. These accumulate in our bodies due to environmental pollution, chemical additives present in food, electromagnetic contamination, stress, and other factors.
Water plays a significant role in the metabolism of the food we eat. Taking 1.5L of water per day for a year can help you lose 2Kg without making any other changes. Drinking water with meals can satisfy control appetite and increase the feeling of satiety.
Control simple carbohydrates
We all know the carbohydrates, complex and straightforward. Complex carbohydrates (starches) are slowly assimilated by our body, producing a slower and more moderate rise in blood glucose, allowing us to control blood sugar levels while providing the body with long-lasting energy.
Just Don’t think all fats are bad.
Fats have a bad reputation in general. In recent years, a crusade has been carried out against fat, from all means to making fat the culprit of all the problems that afflict society. There are different types of fats, and we must know how to differentiate them and take them into account since they are necessary for the proper functioning of the body because even if we do not believe it, fat is part of us. Without it, our health can get worse. The key is to know that there is good and bad fat to ensure the former’s daily supply and avoid the latter. “Bad” fats are saturated fats.
Increase Your Fiber Intake
Fiber promotes the feeling of fullness, especially soluble fiber, as it retains water, increases the volume of food inside the stomach, and causes stomach bloating, a signal that the body interprets as filling and that must be eating.
Beware of Salt
Healthy eating is choosing the effective foods that are low in salt and sodium. Most Spaniards consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams [mg]) of sodium per day. That equates to 6 grams (about one teaspoon) of table salt per day.