The holiday season of overeating has come to an end. You have probably decided to start 2021 with a healthy diet, control or lose weight and feel full of energy. Here some tips that will help you not to give up, follow your plan and accomplish your goal.
Let’s start with realistic expectations help maintain a healthy lifestyle. If you expect to lose too much weight in a short period of time, it is not only not convenient but also difficult to follow the plan to fulfill it and the results will not last. Proposing achievable and safe results will keep you from becoming discouraged.
The National Institutes of Health note that weight loss should be there 1 to 2 pounds per week for a period of 6 months. People with a higher body weight can lose more pounds than people with a lighter body weight. That does not mean that you cannot continue after 6 months, the strategy depends 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 make 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 1,600 calories, in three 400-calorie meals, there are 1,200, then you have 400 calories free to enjoy a snack in the afternoon and dessert in the afternoon. 200 calories each.
Opt for healthy snacks such as one apple with a tablespoon of peanut butter or other fruit; strained yogurt and without added sugar; or a small handful almonds, walnuts or peanuts Without salt, they give you energy and satiety, reducing the temptation to eat junk.
Drink water
Sometimes we can confuse thirst with hunger. Instead of going to the fridge, drink a glass of water and wait 10 to 20 minutes to see if your hunger goes down.
Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the threads cross in the hypothalamus, Alissa Rumsey, a spokeswoman for the American Academy of Nutrition and Dietetics, tells Health.
If you’re really hungry, choose foods that are hydrating, such as fruits that are high in water content and high in fiber.
Eat slowly, in at least 20 minutes
Eat slowly, your body needs it 20 to 30 minutes to send the satiety signals from the stomach to the brain. If you are in a hurry to eat, chances are you are eating more than you need to. The Beet notes that in general we eat 30 percent more calories than we need at every meal, and so are those calories stored as fat.
4. Vegetables first
Dietician Nicole Osinga, creator of VegStart Diet, advises The Beet to do “front loading”. Eat the 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 will not only fill you, your energy level will also be higher. Food shouldn’t make you sleep. “
5. Check the menu in advance when you eat out
Maintaining a healthy diet can seem difficult when eating out. Check the menu before going to the restaurant to avoid making hasty choices once you get there. If you must travel research restaurants ahead of time. Don’t forget to bring some healthy food on the go.
Improving your diet is what works best for weight loss and control. But if you combine it with physical activity, you can burn even more calories.
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