Eating a healthy diet is essential to losing weight, but following some tips and tricks will also help you to lose weight.
When we want to reach a certain weight, we try to do everything in our power to achieve it: we consult with the doctor, we start to improve our eating habits, we adopt a more active lifestyle and, in general, we try to make better decisions regarding health. Now, how to lose weight beyond occasional diets and then how to maintain that weight?
Below we will share 15 tips so you can reach your goal and also stay healthy. Keep reading to know more!
Tips to lose weight beyond diets
Weight-loss diets are usually eating plans for a certain period of time. They are not designed to be followed permanently, this means that it is not necessary to maintain them beyond what is established.
However, there are healthy eating models that can be maintained over time, since they usually provide various advantages and not just weight loss. Some examples are the Mediterranean diet and the Harvard plate.
Drink Water Frequently
Health and nutrition experts recommend drinking enough water a day based on thirst and clarify that the idea of two liters of water is nothing more than a myth.
Especially before meals, drinking a good amount of water will allow us to speed up our metabolism for a period of between one and one and a half hours. In addition, it will allow us to maintain proper hydration.
Eat Eggs For Breakfast
Including eggs at breakfast and substituting them for the intake of cereals or biscuits with a high sugar content will allow us to increase the feeling of satiety during the following hours. In addition, it will provide us with a good amount of protein, whose good properties will contribute to more effective weight loss.
Drink Black Coffee
Coffee has often been badly talked about when it comes to its inclusion in a healthy diet. However, this product is packed with antioxidants. With these nutrients, we will be able to accelerate the metabolism, with its consequent greater elimination of fats.
Drink Green Tea
Green tea contains small amounts of caffeine, but it also includes powerful antioxidants called catechins, which work in synergy with caffeine to enhance its fat-burning effect.
Cook With Healthy Fats
Fats are essential in the diet. Eliminating them completely does not help you lose weight, but rather puts your health at risk. For this reason, health experts recommend not only reducing the amount of harmful fats but also replacing some of them with healthy fats, such as olive oil, for example.
Consume Less Added Sugars
If you want to lose weight, you need to reduce your intake of added sugar. So be sure to read food labels carefully, as many supposedly healthy products are sometimes packed with sugar.
On the other hand, it is advisable to learn to enjoy the natural sweetness of food. For example, it is not necessary to add two tablespoons of sugar to the cacao in the morning, neither one nor half. The cacao already has enough sugar in itself. The same goes for many other drinks and foods, from coffee to various preparations.
Eat Less Refined Carbohydrates
Refined carbohydrates are usually sugars or grains that have been stripped of their fibrous and nutritious parts. This type of carbohydrate raises the blood sugar level, with a consequent feeling of hunger as cravings.
Use Smaller Plates
There are those who consider that using smaller plates to eat tends to automatically lead to less food intake. This means better control of food quantities and, presumably, lower calorie intake.
Although there are people who do the test and the trick works for them. Not in all cases the same strategy can be applied and be successful, so it is necessary to rely on other strategies to make good decisions. Don’t just look for small plates.
Have More Healthy Foods On Hand
On many occasions, when we feel hungry between meals, we turn to the first thing we have at hand. In this way, we often satiate the sudden appetite with unhealthy foods and drinks, high in sugar, sodium, and empty calories.
However, having fresh fruits, seeds, nuts, or cereal bars that are not sugary or fried to eat mid-morning or mid-afternoon will allow us to reduce this excessive consumption of calories and lose weight beyond diets.
To learn to control your anxiety to eat, you have to start with the basics: have a pantry and a refrigerator with healthy foods, that do not lead to making bad decisions.
Brush Your Teeth Right After Dinner
It is highly recommended to brush your teeth just after dinner, as it will prevent the temptation to eat more food and help us control our appetite and the feeling of satiety.
Increase The Use Of Spices In Dishes
Some spices, such as Cayenne pepper, contain components that allow us to speed up metabolism. On the other hand, the powerful flavor of many spices makes us feel fuller with less food.
Lift Weights To Lose Weight Beyond Diets
One of the bad side effects of dieting is that it tends to promote muscle loss and slow metabolism.
The best way to prevent this is to do some kind of hypertrophy exercise, such as lifting weights. This can keep your metabolism revved up and prevent muscle loss.
Keep in mind that muscle hypertrophy can be achieved through weight training in the gym. However, you need to constantly break down and challenge your muscles to see them grow.
It is also advisable to consume or drink a source of protein within the first 30 minutes of a workout.
Chew Slower
It often takes a while for the brain to register that enough has been eaten. Therefore, getting used to chewing more slowly helps to consume fewer calories by making the brain reach the feeling of satiety sooner.
Do Not Drink High-Calorie Products
To greatly reduce the unnecessary consumption of calories, it is best to avoid products such as soft drinks, juices, flavored waters, and other industrial drinks. These drinks are not recommended for health, due to their high-calorie content and their limited beneficial nutritional properties.
Eat More Protein
A high protein intake, especially in the morning, favors the metabolism to accelerate during the following hours. This will help us burn more calories with basal metabolism and you will lose weight beyond diets.
Consult your doctor for further advice
If you have doubts about what you can do to maintain a healthy weight, beyond diets, consult your doctor. The professional will tell you what is best for you based on the needs of your body.
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