10 Most Effective Weight Loss Nutritional Tips
When we want to start following a healthy lifestyle, experts advocate making small changes until we adapt to it. However, not everyone works well with the same strategies, be prepared to know the 10 nutritional tips that will help you achieve your goals.
1.Buy healthy foods
It is advisable to have always at hand healthy and real foods such as pieces of fruit so as not to resort to fast food when we have a craving.
The vegetable is a highly recognized food to fight against obesity. You can add it to most of the foods you make and the fiber it contains will also help you feel full. Another nutrient that also helps us increase our feeling of fullness is protein.
On the other hand, monounsaturated and polyunsaturated fats will also be useful for weight loss and as an energy source. We need them to dissolve vitamins A, D, E and K. We can obtain them from olive oil, avocado, nuts, coconut, seeds and fish. In addition, if we combine them with fiber they can increase our satiety even more.
2.Stay away from simple carbohydrates
Simple carbohydrates give us energy but lack the nutrients that complex carbohydrates can provide. The body digests them quickly and increases the sugar in the blood, causing an increase in body fat (especially in the abdomen) and increasing the risk of diabetes.
Examples of sources of healthy carbohydrates are pasta, wholegrain rice and bread, and millet.
Eating less than 3 times a day can benefit people who are obese, but some research indicates that skipping the recommended foods during the day and making a copious at night can lead to undesirable effects such as increased risk of diabetes. Therefore, although the snack will not necessarily facilitate the loss of weight, skipping it can cause our metabolism to slow down.
4.Eat more in the morning
The breakfast is a very important meal, among other reasons because it done correctly will prevent the evening we have more appetite. It must contain most of the calories we consume during the day as well as a reasonable amount of protein.
5.Eat more slowly
Chewing slowly is better because our body will have more time to register the feeling of fullness and we can also enjoy the taste of food better.
Also, if we wait a few minutes before moving on to the second course or dessert, we may not want to take it as long as the brain after 20 minutes has already registered the feeling of fullness.
6.Kitchen in an intelligent way
Healthy food can become harmful if cooked in a fryer. It is preferable to use the pan or the oven. You can also use a non-stick spray to fry foods or rub oil through the pan with paper towels.
7.Do not watch television while you eat
Watching television while we eat can make us lose awareness of the amount of food we are eating. Instead, it is better to enjoy a pleasant conversation with our friends or our family, while fostering our social relationships.
8.Drink green tea
Tea is well known for its ability to metabolize fat. You can add a lemon juice to enhance its flavor and increase its antioxidant effects.
9.Drink more water
The water helps us feel fuller (Dennis et al., 2010) to increase our energy expenditure at rest and thus reduce the risk of obesity.
10.Avoid sugary drinks
It is advisable to avoid sugary drinks such as soft drinks, juices, alcohol and even some types of milk because of the large amount of added sugar they have. In the case of juices, you can try to add less juice and more water, so that the flavor remains but without consuming all the sugar you would drink with a whole glass.
The Alcohol, apart from the empty calories it provides, we will hurt to increase our desire to eat, so it is likely that after a night of drinking then have more desire to eat a slice of pizza or something sweet.
Related Wiki Link: https://en.wikipedia.org/wiki/Healthy_diet