Many people struggling with overweight and obesity want to permanently get rid of fat tissue from the abdomen and other parts of the body. Effective ways to lose weight are primarily changes in eating habits. You should really start your weight loss process from this.
The use of various diets guaranteeing a quick loss of unnecessary kilograms may be effective, but will not be permanent. Fast weight loss may slow metabolism, and then achieving your goals may be very difficult.
TABLE OF CONTENTS
1. Weight loss – changing eating habits is the best way
2. Tricks that will help you lose weight
3. Weight loss means changes in the kitchen
1. Weight loss – changing eating habits is the best way
Changing eating habits should start with the introduction of regular meals in the amount of 4-5 meals a day, in every 3-4 hours. Breakfast is a very important meal, it raises the metabolism from the night sleep. Good breakfast gives energy for the whole morning, and in the first half of the day the body works at a higher speed, because we are more active. That is why it is also important to eat a second breakfast and a decent dinner. Meals eaten in the afternoon should be smaller. Chose a light snacks and a small supper for a minimum of 3 hours before bedtime. The second important habit worth making is drinking the right amount of fluids. During the day you should drink about 1.5-2 l of liquids.
The amount depends of course on atmospheric conditions, weight and physical activity, but it is important that these 1.5 liters a day are included. Coffee and black tea are not included in the balance sheet, while water, herbs, green and red tea are, of course. Drink slowly, with small sips. This works the best if you want to rehydrate the body.
2. Tricks that will help you lose weight
To lose weight, you can also fool your body a little. Couple of minutes before a meal you can drink a glass of fizzy water, which will stretch the stomach wall and give a signal to the brain that we are full. Eating some walnuts before meals will slow down the digestion (because of the fats contained in them), so that the feeling of satiety after a meal will last longer. The sugar delivered to the body will absorb more slowly, so there will be no sharp jumps in blood sugar levels.
Avoid eating sweets between meals on an empty stomach, because then the sugars are rapidly absorbed into the blood, which raises the level of insulin, and then leads to putting away the excess in the form of fat tissue. If you can’t give up eating sweets, eat them after a meal. Fiber and protein will slow the absorption of sugar. Dishes with garlic or parsley give the impression of satiety after a meal. In addition, parsley has a diuretic effect, so it will facilitate the removal of water accumulated in the tissues.
Wheat bran with greasy and sweet dishes can also be helpful. Their presence, due to the content of fiber, will inhibit the absorption of fats and sugars. By following this advice, you should also remember to drink water between meals, because fiber absorbs a lot of it. Well-proven ways to lose weight are also small details like this one. As you can see, this change is not expensive and will help a lot.
Change large plates into small ones, you will not have the sense of reducing the portion, and you will minimize the amount of calories you eat. Eating your food slower will let you know the actual moment of satiety, because the signal from the stomach to the satiety center in the hypothalamus travels about 20-30 minutes. Finish the meal before you feel full. Turn a low, wide glass into a tall and narrow one. This will prevent you from filling it up to the brim. If you drink only water, you do not have to do it.
Limit the consumption of sweet, colorful, carbonated drinks or even juices. Do not eat in front of the TV, because you can miss the moment you are full. Do shopping only with a full stomach, it will be healthy not only for you, but also for your wallet.
3. Weight loss means changes in the kitchen
By controlling what we eat, we can avoid eating many unnecessary calories. When drinking coffee, it is best to avoid condensed milk. Pay attention to the fat in the meat and remove it, if it is visible, do the same with the poultry skin. Choose lean meats, avoid pates, sausages, salami, country sausages, hams and bacon. Use yogurt instead of sour cream, give up mayonnaise or make it up with yogurt. Substitute full-fat cheeses with thin ones, add olive oil with vinegar instead of fatty sauces to salads, eat fruit instead of sweets. Buying pots that will promote an easy digestible diet will also help reduce calories. When preparing meals, cook, bake in the foil, grill, dine. Give up frying. Joining all these rules along with physical activity will give a guaranteed effect. As you can see, the proposed changes in nutrition are not drastic. They can bring good results, similar to those given by radical diets. The main difference is that the first option will not result in a yo-yo effect.
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