Top 10 eating habits to lose weight
To lose weight healthily, you do not go hungry, do strict diets or anything like that. It’s smart to incorporate into your life a little exercise and a series of healthy eating habits.
One of the most common errors that exist when carrying out a diet, is that once it ends, re-gaining weight. This is because they have not changed habits, only followed the diet instructions written on paper. The important thing to lose weight is to change some eating habits that will make you forget diets once and for all because you no longer will be needed.
Remember: It is better to lose weight slowly safely and durably to do strict diets that are unhealthy, and we only help you lose weight in passing.
1. Plan your meals
In power must have order as this not only will become aware of what you consume and quantity, but do not let that improvisation harm your weight loss plan.
Start making a shopping list. Your shopping list should include variety and healthy foods, including can not miss fruits and vegetables rich in minerals season vitamins and fiber, fish, vegetables, lean meats, eggs, nuts, etc.
Avoid foods and beverages high in refined sugars such as bakery products, sweets and soft drinks and processed foods. Plan everything you are eating every day with their respective amounts (including breakfast, mid-morning and afternoon snack). Kitchen always right. This is very important. Rations must be weighed. In addition to saving money, we avoid eating more than we need.
With good planning of your eating habits, everything will be much easier. If you also keep the schedules of meals you avoid feeling hungry and therefore you control what you eat better, become more efficient addition to your digestive system.
2. Eat breakfast every day
As we know, breakfast is the most important meal of the day. After being 8 hours without eating overnight, your body needs fuel needed to launch your metabolism and give you energy for the rest of the day.
People who eat breakfast are better able to concentrate and perform better during the day. In the long term, people who eat breakfast maintain a healthy weight and tend to consume fewer calories over the course of the day. People who eat breakfast are also less prone to sudden changes in blood sugar, which often push people to eat foods rich in carbohydrate, high – fat foods like cookies and pizza.
A good breakfast should provide about a 25% of total daily calories. Do not forget to add fruit, carbohydrate slow absorption of fat as whole grains or bread and without proteins.
3. Perform 5-6 meals a day
Eating every three hours, it offers great benefits for your body, as to enjoy higher levels of energy, reduce appetite and increase metabolic functions.
Your body works hard to digest and absorb the food you eat what causes your metabolism is running all the time. Also we avoid catabolism when they spend many hours between meals and keep a steady and higher nutrient intake and greater assimilation of food.
Indeed, the body has a maximum capacity of absorption of nutrients at once, so that when we eat a lot at one sitting is not likely to absorb much of these foods, so it ends up losing.
4. Add protein to every meal
Make sure all those little protein meals there, because as you know, an optimal protein intake promotes the maintenance and growth of muscle tissue, which in turn results in increased metabolic rates. In addition, the protein cause more satiety than other foods and their digestion requires more energy expenditure than other nutrients for its thermogenic effect.
5. Drink daily 2 liters of water
A well hydrated body is a healthy body. Half of your body is water, but sometimes is lost every day through sweat, urine and metabolism.
It is very important to help the body rid itself of toxins and subjected to purification regularly as they accumulate in our body because of environmental pollution, chemical additives in food, electromagnetic pollution, stress, among other factors.
Water plays a role in the metabolism of food we consume. Take 1.5L of water per day for a year can help you lose 2lbs without making any other changes. Drinking water with meals can help control appetite and increase satiety.
6. Control simple carbohydrates
We know that there are two types of carbohydrates, complex and simple.
Complex carbohydrates (starches) are slowly assimilated by the body, so they produce a slower and moderate elevation of blood glucose which can control sugar levels in the blood and, at the same time provide the body energy Long duration.
Instead, simple carbohydrates are digested very rapidly absorbed into the bloodstream in minutes, producing a condition of hyperglycemia which means there is a large concentration of blood sugar.
To counter this, our body produces a hormone called insulin, which is responsible for moving sugar from the blood into cells, overloading systems energy production of cells.
If you do not spend that energy overload, excess sugar is converted to fat. That’s why we keep simple carbohydrates (sugars) to a minimum, especially if you’re trying to lose weight.
That said, when dieting care with sweets, bakery products and especially careful with juices and fruits! Although very healthy, and an excellent source of pure water, fiber and vitamins and minerals, also contain fructose, a sugar that becomes extremely easy fat.
Control fruits and simple carbohydrates, eat them at first hour of the day or before exercising, pus have more possibilities to use these sugars with daily activities.
7. Do not think that all fats are bad
Fats have a bad reputation in general. In recent years it has carried out a crusade against fat from all means, to ensure that this is considered to blame for all the problems afflicting society. There are different types of fats, and we know how to differentiate and take them into account, as they are necessary for the proper functioning of the body, because believe it or not, fat is part of us and without our health may worsen.
The key is to know that there are good and bad fat, to ensure the daily supply of the first and avoid the latter.
The fat “bad” are saturated fats. They are mainly found in meats, organ meats and products (sausages, pates, butter, bacon, etc.), dairy products (cream and butter). These fats are the main dietary cauda of increased LDL cholesterol (“bad”) cholesterol and cardiovascular problems. When looking at the food label, pay close attention to the percentage of saturated fat and avoid or limit any food that has a high level. Saturated fats should be limited to 10% of daily calories.
The fat Unsaturated are known as “good fat” Within unsaturated fats monounsaturated and polyunsaturated fats are found. These fats help lower blood cholesterol if used in place of saturated fats.
They also help reduce appetite for its high satiating effect. The best sources of unsaturated fats are olive oil, flaxseed, soybean, canola, fish oils and nuts. Although these fats are very healthy, they have a lot of calories, so it is necessary to limit consumption.
8. Increase your fiber intake
Fiber promotes a feeling of satiety, especially soluble fiber because it retains water, increases the volume of food in the stomach, causing stomach distention, a sign that the body interprets as filling and you have to stop eating.
The fiber also delays gastric emptying, a factor having a very important result is that the body will absorb the nutrients are gradually absorbed so glucose peaks are avoided.
The fiber also reduces the absorption of cholesterol, to hold her and remove the feces.
Fiber stimulates peristalsis, bowel increases and prevents constipation. It also prevents related to the digestive system as diverticulitis, diverticulitis and is increasingly investigating their role in disease prevention of colon cancer because it prevents carcinogens long stays in contact with the intestinal mucosa.
9. Watch your salt
One of the keys to healthy eating is choosing foods lower in salt and sodium. Most Spaniards consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams [mg]) of sodium per day. That equals 6 grams (about 1 teaspoon) of table salt a day.
Excessive salt intake will cause water retention, so we have a bloated look. The salt also increases blood pressure and may damage the renal function. One way to replace salt is to add more spice to the meal. Spices do not add calories, facilitate gastric function and enrich the dishes with aromas and flavors sensations.
10. Avoid frying foods
When we fry food, we normally use vegetable oils (olive, sunflower, etc). In its raw form, these oils are very healthy, contain essential fatty acids and are rich in vitamin E but by heating the oil loses its healthy attributes, ie healthy fats that own and that are so beneficial to the organism transformed into trans fats.
Trans fats are unhealthy fats that raise the risk of heart disease and clogged arteries). The best way to cook food is steamed or grilled them with just a few drops of oil.