Weight loss is never easy - stick to it? That's even harder. Experts say that if you want to maintain a healthy body throughout your life, the most important thing is to develop sustainable eating habits.
What helps you maintain your weight is the habits that you integrate into daily life and always follow. Some weight loss methods may simply work in the short term. The problem with this approach, however, is that once you reach your weight goal, you will return to your original eating habits and start to gain weight again, which may be more obvious than you did before. Eventually you may re-enter the cycle.
Increase your fiber intake
Most people don’t have enough fiber in their diet.
"Fiber comes in many forms, from vegetables and fruits to beans and whole grains. Fiber not only helps your gastrointestinal tract stay healthy, but also strengthens immunity and helps clear the body of cholesterol . Excessively low fiber can lead to constipation, indigestion, fatigue and other problems, lack of certain vitamins, and even poor immunity."
fiber not only has many important health benefits, but also helps lose weight. because it allows you to keep your feeling full for a long time, thus preventing overeating. If you are a female, the goal is to consume at least 21-25 grams of fiber per day, and if you are a male, the goal is to consume 30-38 grams per day.
The following are some high-fiber foods that can be considered to add to your diet:
- berries
- apple
- broccoli
- bran till
- bran till
- htt ml1 brown rice
- oatmeal
- black bean
- lentils
A large amount of low calorie feeding
The center of this method is to eat a lot of foods with low calorie density. Therefore, you can avoid the hunger caused by dieting.
"Eat according to the true hunger, stop eating when you reach fullness."
To follow this method, try to prioritize low-calorie, high-fiber foods such as vegetables, beans and beans in each meal. You can also swap high-fat protein sources for lower fat substitutes.
per meal protein
"Protein is crucial to maintaining muscle mass, and it supplements nutrients more than other nutrients."
- Breakfast: Stop-fat Greek yogurt parfait, egg white scrambled or banana almond butter
- Lunch: Sandwich turkey slices, boiled eggs in salad or chickpea , or a side of low-fat cheese
- Dinner: soup lentils, shrimp or tofu in stir-fry, roasted chicken in cereal bowl
Distribution intake
When you take out snacks directly from the bag, even healthy foods are easy to overindulge.
For this reason, Hab recommends that you pay attention to portion size. It will be helpful to take out measuring cup and spoon when it comes to calorie-intensive foods like nuts and seeds, nuts and seeds butter, dried fruits and cheese. It's just to get used to seeing the portions of it, you don't have to measure it, and you also let you control it consciously.
Priority to whole foods over processed foods
In addition to helping you lose weight and maintain weight, one of the best things you can do to support overall health is to give up processed foods.
" Processed foods usually contain a lot of unhealthy fats and calories that can ruin your weight loss results, choose complete, unprocessed foods whenever possible.”
Here are some simple exchange examples that can help you achieve and keep your weight loss:
- Eat a bowl of oatmeal with cinnamon and chopped nuts instead of sugared cereal,
- Eat orange slices instead of orange juice,
- Don't use mayonnaise on sandwiches, but use homemade hummus or guacamole.
Add unsaturated fat for every meal
When you try to stay slimming, there is no reason to be afraid of fat – it can increase your meal fullness, just like protein The same quality as fiber. That is, not all fats are harmful.
insists on eating only healthy fats— monounsaturated fatty acids and polyunsaturated fatty acids. Although saturated fat that blocks arteries in many animal products such as bacon, steak and cheese are found in plant-based foods such as nuts, seeds, avocados and olive oil. New unsaturated fat.
Decorate your plate with vegetables
Because vegetables are low in calories and high in fiber, they are a good choice whether you want to lose weight or maintain weight. So, eat at least two meals a day.
"Try to eat half a plate of vegetables for lunch and dinner. ” Nutritionist suggests.
They also recommend mixing a wide variety of vegetables together in raw and cooked forms for the most diverse nutrition. For example, you might eat raw carrots and bell pepper sticks for lunch and then steamed spinach or roasted asparagus for dinner.
Eat more beans
The ideal food to keep your body slim is food with high protein and fiber content and low fat content, and the types of foods that meet this requirement are beans, including beans, lentils, chickpeas and peas.
"If you are not used to eating beans, start slowly and you can do it once or twice a week. From then on, gradually increase your intake. If you can tolerate high fiber intake well, you can eat every meal. ”
There are countless ways to incorporate beans into your meal. Try adding some black beans to your morning stir-fry, mixing chickpeas into a tuna salad for lunch, or adding some lentils for dinner
If you have more opinions and opinions, please feel free to communicate in the comment section.
