These good habits will help you not only lose weight, but also leave it behind for­ev­er.

how to lose weight

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Los­ing excess weight and not harm­ing your­self is anoth­er task that is rec­om­mend­ed to be solved with a nutri­tion­ist. But many of us under­take to lose weight with­out con­sult­ing a spe­cial­ist. Pre­cise­ly because of this, Amer­i­can sci­en­tists believe, more than half of the weight lost on the diet usu­al­ly comes back with­in two years. But don’t lose moti­va­tion. Experts believe that it is quite pos­si­ble with the help of eat­ing habits not only to lose weight, but also to keep your­self in shape.

What are these mag­i­cal habits? Is it real­ly nec­es­sary to starve and, in order not to lose con­scious­ness, gnaw a piece of cheese, as Emi­ly did from The Dev­il Wears Pra­da? No. Every­thing is actu­al­ly quite sim­ple and much health­i­er.

In this arti­cle, we have com­piled the most ben­e­fi­cial eat­ing habits rec­om­mend­ed by nutri­tion­ists. Even if you are not los­ing weight, they will not be super­flu­ous, as they help to even out the diet and get rid of bad habits — overeat­ing, choos­ing the wrong snack, and so on.

1. Prepare simple and healthy snacks

If you have ever felt hun­gry dur­ing the work­ing day, before the main meal, you are famil­iar with this feel­ing — with the desire to chew some­thing. And you know exact­ly how tempt­ing it is to take a piece of choco­late, chips or crack­ers, or a crois­sant with choco­late. It is for such snack lovers that nutri­tion­ists rec­om­mend always keep­ing a healthy snack on hand.

Why close at hand? Because a per­son fol­lows the path of least resis­tance, that’s why we love snacks so much — they are always and every­where avail­able. You can beat this habit if you do healthy snacks even more acces­si­ble — put a bag of nuts in your jack­et pock­et or desk draw­er, peel the fruit and leave it on the table.

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Keep in mind that the health­i­est snacks are foods rich in pro­tein, fiber, and healthy fats. They pro­vide sati­ety for a long time. So apple and cream cheese, whole grain crack­ers with turkey and hum­mus, or plain plain yogurt with flaxseeds and blue­ber­ries is a com­bo of fla­vor and health.

2. Make time for food

One of the main rea­sons why you overeat is because you don’t focus on food. For exam­ple, scrolling through the Insta­gram feed, watch­ing TV or movies. So you do not give your body even a chance to under­stand that it is con­sum­ing food.

This is why nutri­tion­ists advise prac­tic­ing mind­ful eat­ing. Dur­ing meals, you must devote your­self entire­ly to food itself. No TVs, no phones, no work calls. Con­cen­trate on food com­plete­ly and only in this way will you rec­og­nize the signs of sati­ety in time.

You will be sur­prised, but with the TV on, we con­sume much more food than we need. Do not trust? Check it out!

3. Control Portions

This habit is for pro­fes­sion­als, so don’t think you’ll pick it up right away. How­ev­er, it is quite use­ful, and now we will explain why.

The fact is that if you visu­al­ly dis­trib­ute food com­po­nents by nutri­tion­al val­ue on your plate, you can sig­nif­i­cant­ly improve your diet and even pre­vent the need for snacks.

Nutri­tion­ists advise fill­ing the plate like this:

  • One half of the plate should be filled with veg­eta­bles and fruits.
  • And the sec­ond should con­sist of: 60% grains and 40% pro­teins.

Ide­al­ly, a healthy serv­ing of food is a mix­ture of whole fruits and veg­eta­bles, whole grains, and var­i­ous pro­tein sources that your eat­ing style allows — meat, fish, tofu, and so on. So your body will receive a much greater vari­ety of nutri­ents.

And it will not be super­flu­ous to find out what the rec­om­mend­ed serv­ing sizes of a par­tic­u­lar prod­uct look like.

advice from nutritionists

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4. Before meals, drink a glass of water and eat a salad

Start your lunch and din­ner with a glass of warm water and a sal­ad of fiber-rich foods. So you will sig­nif­i­cant­ly reduce the risk of overeat­ing, and will not leave your­self hun­gry.

Study of Amer­i­can Dieti­tians found that obese old­er adults who drank two cups of water before break­fast ate 13% few­er calo­ries at meal­times than those who did­n’t. BUT studypub­lished in the jour­nal Obe­si­ty, found that peo­ple who drank water before three meals over a 12-month peri­od lost 2kg more than those who did­n’t.

What about let­tuce? Nutri­tion­ists rec­om­mend chop­ping up two bunch­es of any leafy greens and some of what­ev­er veg­eta­bles you have avail­able. For dress­ing, use olive oil or lemon juice.

5. A fist-sized serving of protein

The third advice seems some­how indi­gestible, right? Per­cent­ages, plate halves, blah blah blah. If you don’t want to deal with it, then try the fist rule.

The serv­ing of pro­tein on your plate should be the size of your fist, whether it’s chick­en or tofu. The more pro­tein you eat at meal­time, the less crav­ings you feel for snack­ing. This is the best secret to effec­tive weight loss that always works. In addi­tion, pro­tein sta­bi­lizes blood sug­ar lev­els and helps sup­port detox­i­fi­ca­tion in the body. Pro­tein is very help­ful.

What eat­ing habits do you have?