Simple changes to your lifestyle can help you lose weight and keep it off.
Of course, you can lose weight fast. There are many fad diets that allow you to lose weight quickly while leaving you hungry and helpless. But what is the point of losing weight just to get it back? To lose weight permanently, it is best to lose weight slowly. And many experts say that you can do it without going through a “diet”. Instead, the key is to make simple changes to your lifestyle.
One pound of fat – equals 3,500 calories. By shaving 500 calories a day by making changes to your diet and exercise, you can lose about a pound a week. If you only need to maintain your current weight, just shave 100 calories a day to avoid the extra 1 to 2 pounds that most adults earn each year.
Adopt one or more of these simple and painless strategies to lose weight without going on a diet:
Have breakfast every day. A common habit for many people who have lost weight without taking it back is to have breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more all day,” “Eat your breakfast with a lower BMI than the skippers and do better in school or in the meeting room.” Try a bowl of wholegrain cereal with fruit and low-fat dairy products to get you started. healthy day. Close the kitchen at night. Establish a time when you will stop eating so you do not give in to nightly snack foods or thoughtless snacks while watching TV. “Take a cup of tea, suck a hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, otherwise,” suggests Recipe Doctor “ Choose wisely liquid calories.
Sugary drinks accumulate calories, but do not reduce hunger as solid foods do. Satisfy thirst with water, sparkling citrus water, skim or light milk or small portions of 100% fruit juice. Try a glass of nutritious, low-calorie vegetable juice to keep you going if you’re hungry between meals. Beware of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail most days, limiting alcohol to the weekend can save you a lot of calories.
Eat more products. Eating lots of high-calorie, high-volume fruits and vegetables replaces other high-fat, high-calorie foods. Move the meat from the center of your plate and place it on the vegetables. Or try starting lunch or dinner with a vegetable salad or a bowl of broth soup, suggest that adults receive 7 to 13 cups of products a day.
Expert says it’s not that difficult: “Fill your kitchen with fruits and vegetables and add a few portions to every meal and snack,” she says. “Your diet will be enriched with vitamins, minerals, phytonutrients, fiber and, if you’re full of super nutritious products, you will not reach the pot of cookies.”
Opt for the grain. By substituting whole grains for refined grains such as white bread, cakes, cookies and pretzels, you add essential fiber and you can eat faster so you can eat a reasonable portion. Choose whole wheat breads and pasta, brown rice, flakes of bran, popcorn and whole rye crackers.
Control your environments. Another simple strategy to help you reduce calories is to control your environment – from feeding your kitchen with many healthy options to choosing good restaurants. This means avoiding the temptation by staying away from the restaurants at will. And when it comes to parties, “Eat a healthy snack before you do not starve, and be selective when filling your plate at the buffet,” suggests Ward. Before coming back for more food, wait at least 15 minutes and have a large glass of water. Cut the portions.
If you did nothing but reduce your portions by 10% to 20%, you would lose weight. Most of the portions served in the restaurant and at home are larger than necessary. Shoot the measuring cups to fully understand the size of your usual portions and work to reduce them. Get instant portion control using small bowls, plates and cups, You will not feel helpless because the food will be abundant in delicate dishes.
Add more steps. Get a pedometer and gradually add more steps to reach 10,000 people a day. Throughout the day, do your best to stay active while you talk on the phone, walk your dog and walk a little further and scroll through the spot on television. Having a pedometer serves as a constant motivation and reminder.
Have protein at every meal and snack. Adding a source of lean or low-fat protein to every meal and snack will help you feel fuller longer, so you’ll be less likely to eat too much. Try low-fat yogurt, a small portion of nuts, peanut butter, eggs, beans or lean meats. Experts also recommend eating small frequent meals and snacks (every 3 to 4 hours) to keep your blood sugar stable and avoid excessive consumption.
Switch to lighter alternatives. Whenever you can, use light versions of salad dressings, mayonnaise, dairy products and other products. “You can reduce calories effortlessly if you use low fat and lighter products, and if the product is mixed with other ingredients, no one will ever notice it,” use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain sweet potatoes instead of heavy white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a small vinaigrette on your salad instead of piling on the creamy vinaigrette.