Tips To Lose Weight Without Depriving Yourself
Losing weight may not be a big sacrifice if you take into account some healthy habits such as drinking water, reducing the consumption of added sugar, eating balanced and being physically active. Here we show you how!
Many people have, at some point, the will to lose weight. However, there are those who avoid physical activity and, in addition, following a strict diet seems almost impossible.
The good news is that it is possible to lose weight by eating properly. In addition, it is healthier and more effective in the long term than resorting to miracle diets, magic pills or any other method that offers quick results.
Thus, learning to eat smarter can not only help you lose weight but also help you maintain a healthy lifestyle. Remember that it is important to do some type of physical activity to complement these healthy habits.
How to lose weight without depriving yourself of food?
Losing weight is useless if it is not done with common sense and taking health into account. Here are some tips that can help you lose those extra pounds, learning to eat smarter.
However, keep in mind that weight loss is heterogeneous and, therefore, it is best to consult the nutritionist to receive recommendations according to your case.
Drink water before eating
Drinking a glass of water half an hour before a meal activates your digestive system and gives you a feeling of fullness, which will help you eat more slowly and with less craving. This simple exercise may help you feel satisfied with less food.
According to a study published in Australian Family Physician , drinking 2 cups of water (500 ml) half an hour before each meal, combined with a healthy diet, could be beneficial for weight loss. It also suggests that the effectiveness of this exercise has been validated in overweight and obese adults.
Chew your food more
We have heard it on numerous occasions and, however, when we are at the table many times we forget it: we must chew our food more. This is not only healthier for the digestive system, but also helps us to need less food and the body can better assimilate nutrients.
In fact, a study published in Molecular Diversity Preservation International , conducted on a group of Japanese preschool children, suggests that eating slowly and chewing food well can positively influence maintaining a healthy weight.
Eat balanced
Although we eat healthy foods, regardless of the calories they have, if the portions are very large or we eat at odd hours, we could generate the opposite effect and gain weight.
According to the 2015–2020 Dietary Guidelines for Americans, a balanced diet should include the following:
- High in fruits, vegetables, whole grains, and fat-free or low-fat dairy.
- Lean meats, poultry, fish, beans, eggs, and nuts.
- Reduce the consumption of saturated fats, trans fats, cholesterol, salt and added sugars.
- Maintain an adequate daily calorie intake.
You can try making simpler meals, by combining a part of vegetables or fruits (depending on the time), which should occupy almost half of the plate, some carbohydrates and a portion of protein.
Decrease the consumption of added sugar
The sources of sugar in our diet can be natural or added. Within the group of natural foods are foods such as fruit (fructose) or milk and its derivatives (lactose), while added is obtained in processed or prepared products, such as soft drinks, sweets, cakes, etc.
According to information from The American Heart Association , added sugar provides zero nutrients to the body and a high calorie content that could be reflected in extra kilos or even obesity.
Therefore, in order to have a balanced diet, it is important to reduce the consumption of products that contain this ingredient. According to the previous post, this would be 6 teaspoons (25 g) daily for women and 9 (36 g) for men.
This includes the sugar contained in food and beverages. For example, a 600 ml soft drink contains up to 12 tablespoons of sugar.
Have a good breakfast
A study in the British Journal of Nutrition suggests that breakfast, as the first meal of the day, may help people maintain weight loss. The recommendation is to eat breakfast every day and, if possible, include nutritious and satisfying foods such as oatmeal, nuts, fruit, whole wheat bread, etc.
Add spices
Some culinary spices, in addition to having certain properties and flavoring dishes, could also help you lose those extra pounds. The spices that could have this virtue are ginger root and cayenne, two options that we can use in all kinds of stews, soups, creams, smoothies, desserts, infusions, etc.
According to a study by Phytoterapy Research , although more research is needed on the subject, ginger helps control appetite, while helping to lose weight, as it has a positive effect on metabolism and the burning of fat in the body. organism.
For its part, cayenne pepper and its component capsaicin, according to a study published in Physiology & Behavior , could give an extra boost to metabolism, making the body process food better and burn more calories during the day.
Physical activity to lose weight
Finally, to lose weight, you must create healthy habits that not only consist of eating less. Without a doubt, physical activity would be an ideal complement for this purpose and to maintain a good state of health in general. Keep that in mind!
