To lose weight healthily, do not need to starve, do strict diets or anything like that. The smart thing is to incorporate into your life a little exercise and a series of healthy eating habits.
One of the most common errors that exist when conducting a diet is that once completed, will again gain weight. This is because habits have not changed, only followed the instructions diet written on paper. The important thing to lose weight is to change some eating habits that will make you forget diets once and for all because you no longer will be needed.
Remember: It is better to lose weight slowly safely and durably to do strict diets that are unhealthy and we only help you lose weight in passing.
- Plan your meals
Comedies food plan should be ordered as this not only will become aware of what you consume and quantity but do not let that improvisation harm your weight loss plan.
Start making a shopping list. Your shopping list should include variety and healthy foods, including cannot miss fruits and vegetables rich in minerals season vitamins and fiber, fish, vegetables, lean meats, eggs, nuts, etc.
Avoid foods and beverages high in refined sugars such as bakery products, sweets and soft drinks and processed foods. Plan what you will eat each day with their respective amounts (including breakfast, mid-morning and afternoon snack). The kitchen always fair. This is very important. Rations must be weighed. In addition to saving money, we avoid eating more than we need.
With proper planning of your eating habits, everything will be much easier. If you also keep the mealtimes you avoid feeling hungry and therefore you control what you eat better, become a more efficient addition to your digestive system.
- Perform 5-6 meals a day
Healthy habits every three hours, offers great benefits for your body, as to enjoy higher energy levels, reduce appetite and increase metabolic functions.
Your body works hard to digest and absorb the food you eat what makes your metabolism is working all the time. Also, we avoid metabolism when they spend many hours between meals and keep a constant and higher nutrient intake and greater assimilation of food.
In fact, the body has a maximum capacity of absorption of nutrients at once, so that when we eat a lot at one sitting is not likely to absorb much of these foods, so it ends up losing.
- Drink daily 2 liters of water
This habits to lose body well hydrated is a healthy body. Half of your body is water but sometimes is lost every day through sweat, urine, and metabolism.
It is very important to help the body rid itself of toxins and subjected to purification regularly as they accumulate in our body because of environmental pollution, chemical additives in food, electromagnetic pollution, stress, among other factors.
Water plays a role in the metabolism of food we consume. Take 1.5L of water per day for a year can help you lose 2lbs without making any other changes. Drinking water with meals can help control appetite and increase satiety.
- Control simple carbohydrates
We know that there are two types of carbohydrates, complex and simple.
Complex carbohydrates (starches) are slowly assimilated by the body, so they produce a slower and moderate elevation of blood glucose which can control sugar levels in the blood and at the same time, they supply the body with energy Long duration.
Change habits, simple carbohydrates are digested very rapidly and absorbed into the bloodstream within minutes, producing a condition of hyperglycemia which means there is a high concentration of sugar in the blood.
To counter this, our body produces a hormone called insulin, which is responsible for moving sugar from the blood into cells, overloading systems energy production of cells.
If we do not spend that energy overload, excess sugar is converted to fat. That is why we must keep simple carbohydrates (sugars) to a minimum, especially if you’re trying to lose weight.
That said when dieting care with sweets, bakery products and especially careful with juices and fruits! Although they are very healthy, and an excellent source of pure water, fiber and vitamins and minerals, also they contain fructose, a sugar that becomes extremely easy fat.
Controls fruits and simple carbohydrates, eat them earlier in the day or before exercising, pus has more possibilities to use these sugars with daily activities.
- Do not think that all fats are bad
Fats have a bad reputation in general. In recent years it has carried out a crusade against fat from all media, to ensure that this is considered to blame for all the problems afflicting society. There are different types of fats and should know how to differentiate and take them into account, as they are necessary for the proper functioning of the body, because believe it or not, fat is part of us and without our health may worsen.
The key is to know that there is good and bad fat, to ensure the daily supply of the first and avoid the latter.
Habits to lose “bad” fat are saturated fats. They are found mainly in meat, offal, and derivatives (sausages, pates, butter, bacon, etc.), dairy products (cream and butter). These fats are the main dietary caudal increase LDL cholesterol (“bad”) cholesterol and cardiovascular problems. When looking at the food label, pay close attention to the percentage of saturated fat and avoid or limit any food that has a high level. Saturated fats should be limited to 10% of daily calories.
Unsaturated fat is known as “good fat” Within unsaturated fats monounsaturated and polyunsaturated fats are found. These fats help lower blood cholesterol if used in place of saturated fats.
They also help reduce the appetite for its high satiating effect. The best sources of unsaturated fats are olive oil, flaxseed, soybean, canola, fish oils and nuts. Although these fats are very healthy, they have many calories, so it is necessary to limit consumption.
- Increase your fiber intake
Fiber promotes satiety, especially soluble fiber because it retains water, increases the volume of food in the stomach and causing distension of the stomach, a sign that the body interprets as filling and you have to stop eating.
Habits to thin fiber also delay gastric emptying, a factor that has a very important consequence is that the body will absorb the nutrients absorbed slowly so that glucose spikes can be avoided.
The fiber also reduces the absorption of cholesterol, to keep him with her and remove the feces.
Fiber stimulates peristalsis, increases bowel movements and prevent constipation. It also prevents related to the digestive system as diverticulosis, diverticulitis and is increasingly investigating their role in preventing colon cancer because it prevents carcinogens long stays in contact with the intestinal mucosa diseases.
- Avoid frying foods
Eating habits to fry food, we normally use vegetable oils (olive, sunflower, etc.). In its raw form, these oils are very healthy, contain essential fatty acids and are rich in vitamin E but the heat this oil loses its healthy attributes, i.e. healthy fats that own and that are so beneficial to the organism transformed into Trans fats.
Tran’s fats are very unhealthy fats that raise the risk of heart disease and clogged arteries). The best way to cook food is-steamed or grilled them with just a few drops of oil.