5 tips that will help you maintain your healthy diet without starving | The State
The holiday season of overeating has come to an end. You have probably decided to start 2021 by maintaining a healthy diet, controlling or lose weight and feel full of energy. Here some tips to help you not give up, follow your plan and achieve your goal.
Let’s start from realistic expectations help maintain a healthy lifestyle. If you expect to lose too much weight in a short time, in addition to not being convenient, it is difficult to follow the plan to fulfill it and the results are not maintained. Proposing attainable and safe results will prevent you from getting discouraged.
The National Institutes of Health state that weight loss should be around 1 to 2 pounds per week over a 6 month period. People with a higher starting body weight can lose more pounds than people with a lighter starting body weight. That does not mean that after 6 months you cannot continue to go down, the strategy will depend on the step you have lost.
1. Don’t go hungry between meals
You can enjoy snacks between meals. These give you the fuel and help you feel full so you don’t get too hungry when it’s time to eat. Consider snacks in your daily calorie count.
For example, if your diet is 1600 calories, in three 400 calorie meals, they add up to 1200, you have 400 calories free to enjoy a snack at noon and a dessert in the afternoon of 200 calories each.
Opt for healthy snacks like a apple with a tablespoon of peanut butter or other fruit; strained plain yogurt and without added sugar; or a small handful of almonds, walnuts, or peanuts Without salt, they give you energy and provide satiety, reducing the temptation to eat junk.
2. Drink water
Sometimes we can confuse thirst with hunger. Instead of going to the refrigerator, have a glass of water and wait 10 to 20 minutes to see if your hunger decreases.
Confusion occurs in the hypothalamus, the part of the brain that regulates both appetite and thirst. When dehydration sets in, the wires cross in the hypothalamus, Alissa Rumsey, spokeswoman for the American Academy of Nutrition and Dietetics, tells Health.
If you’re really hungry, opt for foods that are hydrating, such as a fruit that is high in water content and high in fiber.
3. Eat slowly, in at least 20 minutes
Eat slowly, your body requires 20 to 30 minutes to send the satiety signals from the stomach to the brain. If you rush to eat, chances are you are eating more than necessary. The Beet notes that generally we eat 30 percent more calories than we need at each meal, and those calories are stored as fat.
4. Vegetables first
Dietitian Nicole Osinga, creator of VegStart Diet, advises The Beet to do “front loading.” Eat the vegetables first, then the main dishes and finally the dessert.
With beneficial, fiber-rich foods that fill the stomach and protein-rich foods like beans or legumes, this way you are less likely to overindulge on high-calorie foods.
“The salad you eat doesn’t just fill you up… your energy level will be higher. Food shouldn’t make you want to take a nap. “
5. Check the menu beforehand if you are going to eat out
Maintaining a healthy diet can seem difficult when eating out. Check the menu before heading to the restaurant to avoid making rash choices once you’re there. If you have to travel, research restaurants in advance. Don’t forget to pack some healthy food for the trip.
Improving your diet is what works best to lose and control weight. But if you combine it with physical activity you can burn even more calories.
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