10 tips (that work) for healthy weight loss

10 tips (that work) for healthy weight loss

 Do you want to lose weight but have a hard time following diets? It's not just you. Cutting out the foods we most like to eat makes us sadder, more anxious and tense. Diets usually have an expiration date: we continue for a few days, weeks or months, but soon old habits return. But, according to science, some simple changes in habit are more effective and lasting when it comes to a healthy and fit body.

10 habits to lose weight in a healthy way

Don't leave home fasting

         Unless you are accompanied by a sports nutritionist who has made this planning based on your personal goal in the sport, do not leave the house on an empty stomach. Start the day with a good breakfast and your body will thank you for it. All meals are important, but starting the day by eating well helps speed up your metabolism and have more energy during the day.

Eat the foods you like

        Simple, right? Obviously, if you need to change habits and lose weight, you won't be able to choose fries. But if you choose a diet with foods you don't like, how can you maintain that healthy habit? The secret is to choose the foods you like and not cut out the ones that are "banned" completely.

Avoid industrialized drinks

           Prefer water and unsweetened teas, as you will already feel the difference when weighing yourself. A study that lasted almost 20 years, with about 750 people over the age of 60, showed that those who used to drink soda and other sugar-laden industrial drinks had 70% more waist than those who did not regularly consume these drinks.

Eat several small portions throughout the day

            Eating is also a psychological act, involving feelings and other problems that go beyond the stomach. When it comes to losing weight, it is important to keep your body always active, eating at smaller intervals and portions. And, even better, it helps to avoid gluttony.

Choose more protein and fiber rich foods

         Fibers and proteins help to keep "a full belly" longer. In a review of several studies on weight loss with a focus on fiber, protein and satiety, psychologists at the University of Sussex in the UK found that foods rich in fiber and protein help prevent gluttony.

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Don't be hungry to go eat

      The right time to eat is when your body asks. Learn to listen to him to understand the signs of hunger. Plan meals, eat healthy food, don't get hungry (but don't eat large quantities either) and preferably don't create dietary restrictions. Thus, weight loss may be slower, but it will be healthier and longer lasting.

Take the lunchbox to work

       Self-service lunch is generally the choice of most people to save time - and also because it has many options and varieties. But it hinders weight loss. When it comes to healthy habits, the best thing to do is to prepare your food and take it to lunch. Calculated portions, the right dose of salt, less preservatives and a balanced diet, without the risk of falling into temptation, are the best way to lose weight in a healthy way (and still save money).

Prefer natural and low-processed foods

        A diet rich in fruits, vegetables, olive oil (good fats), whole grains, fish and oilseeds is the most appropriate. Fresh foods are rich in antioxidants and many nutrients that help keep your metabolism in balance and reduce the risk of various diseases.

Avoid eating liquid meals

       Replacing meals with shakes, smoothies and other vitamins may even speed up weight loss, but be careful, although they are rich in nutrients, they should not replace main meals. The body absorbs everything easily and you will soon be hungry again.

Have a good night of sleep

        A recent study stated that the tired brain, deprived of sleep, tends to crave fatty, caloric and junk foods. That is, our brain's reward center activates harmful "desires" and "desires" when we deprive the body of sleep. So sleep well to stay in shape!