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