In general, one of the purposes that many people want to fulfill at the beginning of a new year is to lose weight ; on that date, most are e...
In general, one of the purposes that many people want to fulfill at the beginning of a new year is to lose weight; on that date, most are eager to change their physical appearance and improve their health. However, months often go by and that goal remains unfulfilled; It may be due to a lack of discipline and simply because there is no real commitment.
It is difficult to modify bad eating habits when we are so used to eating poorly nutritious foods and more so when the people who live with us are not of great help and motivation; that is why you easily fall into temptation and lose the illusion of losing weight.
However, you have to become aware and reflect on this issue, since it is not only about looking good to wear the clothes that we like so much, but it is a matter of both physical and mental health. When you start taking care of your health, you will feel spectacular and that will be reflected in all areas of your life.
How to start creating good habits
We have many eating habits deeply ingrained since childhood, but it does not mean that it is too late to change them. Therefore, it is recommended to start eliminating those thoughts that only hinder reaching the desired goal.
For example, the word diet is mistakenly associated with the practice of restricting food intake to obtain only nutrients and energy to lose weight, which puts the brain in a state of prohibition towards foods, whether healthy or not. That is why instead of thinking about a diet it will be better to think about eating healthy.
The next step is to accept that the diet that is carried out is not the best; so it will be a good time to start substituting some unhealthy foods for others that promote performance and energy to speed up your metabolism.
To create good habits, it's also important to set short-term goals, one day at a time. This will make it easier for you to achieve your goals and feel motivated by seeing results immediately.
Change your chip
Now that you are clear about the concept of healthy eating and that you accept that your diet is not the best, you can begin to modify those bad habits in your diet. Here are some simple and effective recommendations for you to achieve your goal without dying trying.
1 Drink lots of water
Many people are not used to drinking natural water, perhaps it is because it has no flavor and it is not so pleasant to accompany it with a good meal. But, you will know that drinking water has many benefits such as it helps the metabolism to speed up, therefore the accumulated fat in the body is reduced; In addition, cravings will decrease, your concentration, memory and psychomotor skills will improve; it even helps prevent migraine episodes and improves the appearance of your skin.
Usually, it is recommended to drink 2 liters of water during the day. But if you are a person who does not like natural water, I recommend you add some slices of orange or lemon and it will taste better.
2 Lots of vegetables
Accompany your dishes with many vegetables as they are essential to lose weight due to their low-calorie content, and you will not feel hungry. Many vegetables contain vitamins and minerals that are essential for your health, they can even reduce the risk of some diseases.
It is recommended to eat lettuce and broccoli that have a lot of fiber; onion and cucumbers that help reduce constipation and with fluid retention, garlic serve to burn body fat, as well as spinach, tomatoes, aubergines, and carrots that are good to burn to accelerate metabolism.
3 Change your dishes
Get used to serving your food on medium or small plates, so that the amount of food you consume is less and thus you will feel that you have eaten well. A medium plate is the ideal portion recommended by specialists since food consumption is reduced and therefore weight is lost.
4 Advance your feeding time
Health specialists assure that there are several times throughout the day that are favorable for losing weight because the body takes the necessary time to process carbohydrates, sugars, and fats. They recommend eating food before 15:00 hours for the body to digest, and dinner will be at 18:00 or 18:30; because the body can still use energy for other activities without storing it as fat.
If you cannot follow these schedules to the letter, you can have dinner two hours before going to bed, so you can have less caloric burn without accumulating fat; this will give you time to digest. It is important that you consider eating light foods at night such as soups, yogurt, or salads.
5 A restful sleep
Believe it or not, sleeping well helps burn fat from our body. By reducing the hours of sleep, ghrelin levels are increased, which is the hormone that stimulates appetite and reduces energy expenditure, in addition to promoting fat retention; This is because the body needs more energy to stay awake, which is why more than enough is consumed. The ideal is to sleep 8 or 9 hours.
Now you know, these small changes will help you fulfill your purpose of losing weight, without the need to starve. Remember to exercise for at least 30 minutes a day and focus on accomplishing your purpose one day at a time; so you can achieve the results effectively.