Habits That Will Help You Lose Weight
An all-or-nothing mentality will make it harder for you to lose weight, but if you are serious about the process, following these tips will help you reach your goal permanently. You will have secure weight control with small, daily changes. As you begin to adjust your lifestyle, you will notice that you lose weight , which will not return if you do not give up your new life habits . The following few habits will help turn your weight loss dream into a permanent and secure reality.
To accelerate your weight change, you need to include nutritious and balanced meals for most of the day. This is the principle behind the 80/20 rule. Jessica Alba’s coach, Yumi Lee, says, ” You can’t be 100 percent all day, but it’s possible to be 80 percent all this time.”.
Do you have these bad eating habits?
Do you eat late at night? Do you eat during cooking? Do you finish your children’s food? Find out your bad habits and strive to change them. If you have drunk a box of Coke with your lunch before, do not return to this bad habit after you lose weight. Weight loss means a change in your lifestyle , not something you do until you achieve it. Getting back to your old eating and eating habits will quickly bring back your excess weight.
If you fail in planning, you plan on failure
Anyone who wants to lose weight needs a nutrition strategy at all times. For example: prepare healthy snacks to eat at work or school as soon as you feel hungry during the day.
Always shop with a full stomach
Do not go to the supermarket when you are hungry to avoid impulse shopping. To minimize this, shop around and stick to a pre-prepared list of foods you need. Proper nutrition starts with stocking up on healthy foods.
Eat regularly
Eat as often as you want without overeating or eating. This will keep you in tune with the rhythm of nutrition that your body feeds.
Eat on a table and on a plate
Eating straight from the package while standing still is easy to forget. You will eat a lot more than if you sit down and deliberately enjoy your food.
Serve your food on a plate and put the rest back in the fridge or saucepan
Plates with food on the table insist that they be eaten and goodwill is required to prevent them from doing so. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are already full.
Eat slowly, chew each bite well and enjoy its taste
Place your fork on your plate between each bite and drink plenty of water with your food.
Do not eat after dinner
This is the time when many people start to gain extra weight . If you are hungry, try to satisfy your craving for a glass of water or a piece of fruit. Brush your teeth so you don’t get tempted to eat again.
If you have breakfast during the day, treat breakfast as a mini meal
The most nutritious afternoon snacks contain complex carbohydrates and a low amount of protein and fat. Aim (and this time) to consume just as much nutrient-rich food as during your main meal.
Start your day with breakfast , which is the most important meal of the day.
After a night’s rest, your body needs fuel to kick-start your metabolism and give you enough energy for the rest of the day. Eat copious, nutritious food in the first hours of the day after waking up. Choose a breakfast that is high in protein and fiber to keep you full, giving you energy for hours to come. But before that you need to hydrate your body. This will help remove the toxic substances from your system that your liver has prepared while you were resting at night.
Foods to avoid while you are in the process of losing weight
Soy sauce
Although it is low in calories, soy sauce is extremely high in sodium, which can make you bloat and increase your risk of hypertension.
Alcohol
Even people with average wine consumption consume up to 2000 extra calories each month. Alcohol is the first thing your body starts burning before moving on to something else. So, until it gets rid of the alcohol in your system, it will not burn any fat.
Sugar free products
These products seem low-calorie, but consuming them can increase your insulin levels because they often contain even more unhealthy alternatives to sugar.
Junkfood products are high in fiber
These contain fiber that is essential to your health, but the problem is that they are delivered in large doses instead of stable throughout the day.
Microwave popcorn
According to the Environmental Protection Agency (EPA), chemicals found in microwave popcorn bags are known to increase your chances of developing infertility and thyroid problems . Popcorn is a great low-calorie snack, but not when it comes out of a bag full of chemical additives.
Fruit juice
Fruit juices in cartons are convenient for a quick snack, but they are just a glass full of empty calories. It is better to eat a real fruit that will give you real fiber without toxic additives.
Grapes
It is healthy but contains a lot of sugar. However, do not completely avoid it. Combine it with protein or add it to your salads.
Low fat foods
Eating low-fat foods can put you at risk of eating carelessly, as they create the illusion that you are not consuming a lot of calories. Often, manufacturers replace their natural elements with chemicals to make them “low-fat”.
A personalized diet plan can help you understand the amount of servings you consume and keep your calorie intake low. This plan should be created by a specialist, but below you will find the basic steps to create your own custom plan.
Step 1. Determine how much food you eat at every meal or snack.
Simply put, divide each meal or snack into simple units: protein, fruit, vegetables, leafy greens, starch / grain, protein snacks, and “flavor enhancers.” Each personalized diet plan has its own basic structure based on these simple units. This will make it easy to remember what you should eat with each meal.
Step 2. What is the size of your serving
Once you know the basic breakdown of your meal plan, the next step is to know the portion sizes in each food group. This is one of the most important factors for keeping your calories low.
Step 3. Create your own menu
As you become familiar with the size of the portions in the different food groups, it’s time to make your meal plan. Using the basic structure for your calorie level of choice, include foods from each food group to create your personalized diet plan for the day.
