We know that exercise is essential. Nevertheless there are those who do not have time, space wave necessary health to go to the gym or do push-ups and weights routines in the living room of the house.
It is true that eating only a healthy diet does not guarantee weight loss. Since weight is a balance between the calories you eat and the calories you burn. You will lose weight if you follow a low-calorie diet, that is, in which you burn more calories than you take in, and you will gain weight if you eat more calories than you burn. Adding physical activity allows you to burn more calories than diet alone.
Any weight loss plan that includes regular exercise is not only more successful, it’s also healthier. By eating a healthy diet and exercising, you keep your bones, muscles, and heart strong and lower your risk of developing some diseases. Even if you don’t necessarily lose weight, you’ll be healthier and feel and look better, too.
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But if your thing is not exercises and, even so, you need to lose a few kilos, we are going to review some things that you can change in your life so that the extra kilos go away and you have a better figure and a better lifestyle.
Many simple lifestyle habits can help you lose weight. Some have nothing to do with conventional diet or exercise plans.
You can use smaller plates, eat more slowly, drink water, and avoid eating in front of the TV or computer. Prioritize foodHigh in protein and fiber can also help.
Nevertheless, it’s probably best not to try all of these things at once. Experiment with one technique for a while, and if it works well, try another.
A few simple changes can have a massive impact on your weight in the long run.
Chew well and slow down
Your brain needs time to process and determine that you’ve had enough. Therefore, chewing your food well makes you eat more slowly, which is associated with less food intake, greater satiety, and smaller portion sizes.
How quickly you finish your meals can also affect your weight.
People who eat faster have more likely to gain weight than people who eat more slowly. At the same time it was found that fast eaters are also much more likely to be obese.
To get into the habit of eating more slowly, it can be helpful to count how many times you chew each bite.
Eliminate sugary drinks
Added sugar can be the worst ingredient in the diet. sugary drinks like sodas have been associated with an increased risk of many diseases.
The terrible thing is that it is very easy to consume excess calories from sugary drinks because liquid calories don’t affect fullness like solid foods do.
Staying completely away from these beverages can provide tremendous long-term health benefits. Keep in mind, however, that you shouldn’t replace sodas with processed fruit juice, as they can have the same added sugar content.
Healthy beverages to drink include water, coffee, and green tea.
Learn to eat without electronic distractions
It usually happens that while we eat we are watching television, or connected to the cell phone. Paying attention to what you eat can help you consume fewer calories.
People who eat while watching TV or playing computer video games they may lose track of how much they have eaten. This, in turn, can lead to overeating.
In addition, distraction during a meal has a even higher in your intake later in the day. People who were distracted at one meal ate 25% more calories at subsequent meals than those who were stuck to their portion.
If you regularly eat meals while watching TV or using electronic devices, you could be eating more without realizing it. These extra calories add up and have a massive impact on your weight in the long run.
Add a lot of protein
Protein has powerful effects on the appetite. Can increase the feeling of satiety, reduce hunger and help you eat fewer calories.
This may be because the proteina affects several hormones that play a role in hunger and satietyincluding ghrelin and GLP-1.
One study found that increase protein intake from 15% to 30% of calories helped participants eat 441 fewer calories per day and lose 11 pounds over 12 weeks, on average, without intentionally restricting any foods.
If you currently eat a grain-based breakfast, you may want to consider switching to a high-protein meal, such as eggs.
In one study, overweight or obese women who ate eggs for breakfast ate fewer calories at lunch compared to those who ate a grain-based breakfast. It’s more, they ended up eating fewer calories for the rest of the day and for the next 36 hours.
Some examples of high-protein foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds.
Keep unhealthy foods out of sight
store food unhealthy where you can see them can increase hunger and cravingswhich makes you eat more.
Store unhealthy foods out of sight, like in cabinets or cupboards, so they’re less likely to catch your eye when you’re hungry.
Secondly, keep healthy foods visible on your countertops and place them front and center on your refrigerator.
Add fiber-rich foods to your diet
Eat foods rich in fiber can increase satietyhelping you feel fuller for longer.
Studies also indicate that one type of fiber, viscose fiberis particularly useful for weight loss. Increases fullness and reduces food intake.
drink water regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal.
If you replace calorie-laden beverages, such as soda or juice, with water, you may experience an even greater effect (Trusted Source).
Use smaller plates for unhealthy foods
Did you know that the typical dinner plate is larger today than it was a few decades ago?
This trend could contribute to weight gain, as using a smaller plate can help you eat less by making portions seem larger.
On the other hand, a larger plate can make a portion seem smaller, thus adding more food.
You can take advantage of this by serving healthy foods on larger platess and less healthy foods on smaller plates.
Reduce portions
The larger the amounts of food you eat, of course the larger the amounts of calories you consume.
That is why lowering the amount of food per serving helps to generate the habit of consuming less food. It’s just a matter of practice and generating the new healthy habit.
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