There is a way to lose weight without dieting, without feeling the pressure of thinking “I can not eat this because I’m dieting”.
Eating slowly, sleeping more hours, drinking green tea or serving the food in small plates are very simple changes that you can gradually introduce into your routine and that will help you lose weight without realizing it.
There is nothing more demotivating than killing yourself by dieting, losing 2 kilos and in the blink of an eye (say of a weekend of madness) increase 5 more. To this doctors, dieticians and nutritionists call it yo-yo effect … for me it’s just bad luck.
For this not to happen to you there is a recipe, it is not a magic recipe because the slimming is not magic, but they are very simple tips, that with willpower can be fulfilled and to achieve the objectives:
1. Understand what it truly means to “be on a diet”
Many people think that a diet is a fad or something that is done from time to time. Diet, in fact, is a new form of food and change of habit to have a healthier lifestyle which should be for life.
2. Avoid combinations of foods that can increase weight
If you choose to eat meat, it should be accompanied only with vegetables, raw or cooked. Adding bread, crackers, rice, pasta or other sources of carbohydrates will tend to gain weight.
3. Thinking about calories
It is necessary to take into account that not all foods contain the same number of calories. In this regard, proteins store little, regular carbohydrates, fats and sugars almost totally. For this reason, proteins such as fish (satiate much more than meat, especially if you make it steamed or boiled) are excellent for slimming.
4. Take 30 minutes to eat
It is recommended to take at least 30 minutes to eat and chew each bite for at least 15 seconds concentrating on its flavor. This way the brain will realize that the stomach is full. If you eat at high speed, the brain will not be able to perceive satiety and, therefore, will tend to overeat.
5. Make at least three meals a day
To keep the metabolism active, do not skip the main meal or the two colaciones daily.
6. Cheating on hunger
If you suddenly feel hungry, instead of eating a sugary biscuit or ice cream, you can consume a carrot, cucumbers, an apple, a light yogurt or a cup of milky-minced papaya which helps keep the new weight.
7. Dedicate a day to fruits
If you want to detoxify the body after a weekend where the diet has broken, you can choose Monday as the day of fruits where you can consume especially citrus. Avoid the banana or mango because it contains a lot of sugar.
8. Do not overeat at dinner
According to studies, the food that is more fattening in which it is consumed at dinner. Therefore, it is recommended to dine lightly.
9. Drink plenty of mineral water
It is necessary to get used to drinking lots of natural water. Therefore, you should always carry a bottle and throughout the day you should drink in small sips a total of two liters of water.
10. Learn to eat out of the house.
If you must eat in restaurants frequently, we recommend the selection of salads without mayonnaise along with white and soft meats, always prepared in the grill or steaming, with a few drops of olive oil. Japanese food is an excellent choice as it is healthy, rich in vitamins and low in calories.
11. Be cautious about going out drinking
If you go out drinking at the weekend, it is important to remember that alcoholic beverages can get fat quickly. Therefore, it is recommended to order a vodka tonic, made with vodka, watercress and lemon juice, as it has very few calories.
12. Reinvent the folders
The pasta with industrial sauces surprisingly multiplies the energy supply. However, if you want to consume, for example, a pizza can be made at home by replacing the typical base with an integral, adding less calorific foods like onion, light turkey, among others and adding low-fat mozzarella.
13. To sleep the necessary time
It is important to sleep as much as necessary to feel rested, because, according to studies, if you sleep a lot or less (less than seven hours or more than nine at night) appetite control is altered because a decrease in leptin Hormone that reduces hunger) and increases the secretions of ghrelin (the hormone that stimulates it). Hence the need to sleep just enough to not get fat.
It is not necessary to overdo it by doing exercises to lose weight. Just walking 30 minutes a day or swimming can be thin.
15. Persevere in the goal
It is important to persevere in the idea of losing weight, but if you fall into temptation, you should not give up all the effort for a stumbling block. You must go ahead and persevere in the goal. Also, depriving yourself of all whims can generate great anxiety. If you have eaten a piece of cake, you can compensate by exercising to eliminate the extra calories.