There comes a time the path to a healthy weight, that we usually stagnate and it’s normal for them to stay pending a few kilos to lose. The good news is that getting rid of that excess weight does not have to be hell or a impossible task, although factors such as physical activity, good rest and control of stress levels, are fundamental aspects. Food is everything not only is it key to losing weight, is one of the most important aspects in disease prevention and an optimal mental health.
The truth is that today we have all kinds of trends, diets, guidelines and tips, which promise the better and more effective results. However science every day verifies us more, that the key to fulfill our Long-term weight and health goals: It is not the restriction, but the balance.
So that Golden Rule is to opt for the consumption of natural food and avoid the processed. In a way as promoted by Mediterranean diet which has been considered the best by fourth consecutive year, it is important to create the perfect balance between the main food groups and prioritize the daily intake of plenty of fruits, vegetables, whole grains and healthy fats. This diet, which is rather a lifestyle, also invites us to consume weekly fish, poultry, beans, and eggs. And recommends moderate servings of dairy products and above all it promotes a limited consumption of red meat.
Based on the above for many people it has become interesting and motivating create healthy, nutritious and weight loss focused weekly menus. For some people the great challenge is the dinners, that is why we took on the task of collecting some quick and easy habits. They will not only be great help to burn fat and decrease waist measurements, you can replicate them as part of a healthy life style.
Best of all, these are strategies that require a Least effort and what can save hundreds of calories a day. Research has shown that weight loss it also improves when people they adopt a routine at dinner time, so complementary to the rituals it is important that set schedules.
1. Control your portion sizes
Regardless of the type of food you are consuming, a key tip to keep in mind is control your portion sizes. And this is a point especially important at dinner time, keep in mind that at the end of the day it is more possible that we have more hunger and tiredness than usual and therefore we are more susceptible to eating without thinking. Nutritionists recommend taking a simple measure: serve dishes in the kitchen, instead of carrying the dishes “Family style” of food on the table. So shall less likely to over serve you or resort to second servings. Although it is true that during the first days the sensation of “Stay hungry“, in a couple of weeks you will get used to it and you will realize that you ate excessively, without a doubt you will not only lose weight, you will feel lighter. For the days of increased appetite, accompany the dishes with abundant vegetables.
2. Start dinner with a salad
If you are one of those usually hungrier at night, this is the best recommendation: start with a salad, colorful and seasoned with olive oil and vinegar. Studies have shown that start dinner with a salad is a great help for lose weight and increase the consumption of essential nutrients. According to researchers from the Cornell University, starting with a salad helps the body to keep blood glucose levels stable, which means that you will be more satisfied for longer. To maximize that effect, create salads with vegetables full of fiber, as in the particular case of peas and artichokes, that also they provide a lot of satiety. Do not forget to add many colors, with fresh tomatoes, carrots, spinach, zucchini, celery, some avocado, strawberries, radishes … imagination has no limits, it is also a good opportunity to take advantage of the ingredients that you have available at home.
3. Consider foods rich in fiber
Taking into account that in U.S he consumption fiber medium it is between 11 and 15 g / day, of which approximately one 25% is soluble and the rest insoluble, it has been found that 90% of the population does not reach 30 grams recommended per day. The truth is that in recent years fiber consumption has decreased considerably and it is well known that it is a essential nutrient in good digestion, cardiovascular health, blood sugar control and yes, in the weightloss. So don’t just increase fiber intake just with the salad and go ahead and consume other sources of fiber. Eating foods rich in fiber not only means less calories, it also translates into a quick and easy weight loss because it counteracts many of the harmful effects of excess sugar. Incorporate foods like lentils and beans, at your dinners and watch how you burn fat and lose weight.
4. Integrate lean proteins
It is well known that proteins They are a fundamental macro-nutrient in any balanced diet and especially in recent months with the trends of low carbohydrate diets, everyone talks about their slimming benefits. While not all protein sources are the same, it is important to choose, so the recommendation is to stick to the options of lean meats as the chicken and fish. They are satiating, low in calories, light and perfect to consume at night, preferably avoid red meat. For more context: six ounces boneless, skinless chicken breast contain approximately 165 calories and 3 grams of fat, the same portion of beef sirloin has approximately 270 calories and 16 grams of fat. Which means that change the chicken instead of beef, just once a week it will save us more than 100 calories and 13 grams of fat.
5. Give priority to vegetables, not carbohydrates
One of the main mistakes that we commit with dinners and that are associated with possible weight gain, is overdoing it with carbohydrates. Therefore, the recommendation is simple, Make sure that half the plate this composed of vegetables and while the remaining half is composed of proteins and starch. This simple formula guarantees the consumption of a balanced meal, which is directly related to weight loss properties and improve general health status. Bet on the use of delicious vegetables, as is the case of: peppers, broccoli, cauliflower, zucchini, aubergines, spinach and tomatoes, are a great ally that contributes to weightloss. Use them generously and don’t be afraid to add some flavor-enhancing seasonings, such as gratin them with a little low-fat cheese, you can also add pesto, olive oil and aromatic herbs.