Diet

These are the expert tricks to lose weight without dieting

How can you lose weight without dieting and deprivation? Adopt the following healthy habits and immediately see a difference in your body

Visiting a nutritionist seems like an elusive dream for you. Whenever you have decided to follow some kind of diet or nutrition, the project was left unfinished. Also, some of us have dared to follow express diets with the result that after a while we gain weight again.

Healthy habits, for us, are one of the best and painless ways to lose weight without deprivation. With small steps and steadily we acquire habits that change our lives and the size of our… pants.

What are the expert tricks to lose weight?

#1 Write down everything you eat.

Seeing everything you’ve eaten written down in a diary can give you a whole new perspective on what you’re eating and how much. Keeping a diary or food journal helps to record your food intake throughout the day.

The Nutrition Twins say research shows that people who log what they eat lose twice as much weight as those who don’t. “It will make you more accountable,” they note. Why; Because you’ll know where to stop after you’ve overdone it.

#2 Fill half your plate with steamed vegetables flavored with lemon.

You don’t have to deprive yourself of taste to lose weight. Swapping the unhealthy ingredients that give your vegetables flavor with healthier options creates a delicious and nutritious dish. Vegetables are very low in calories and The Nutrition Twins recommend adding lemon and spices instead of butter or dressing, as they remain healthy and boost their phytonutrients, which are believed to be beneficial to human health and help prevent various diseases. These phytonutrients can help fight inflammation linked to weight gain. In addition, they are full of fiber, so fill your plate with them and avoid the heavier options.

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#3 Use the “every other day” rule when drinking alcohol to lose weight immediately

The “day by day” rule usually requires you to limit the calories you eat several days a week, while you can eat whatever you want the rest of the time. This includes reducing the amount of alcohol you would normally consume. The Nutrition Twins suggest that instead of finishing one alcoholic drink and moving on to the next, have a non-caloric drink in between.

“You’ll save hundreds of calories from drinks alone, and because you won’t get drunk as quickly, you’ll make more rational food choices,” say The Nutrition Twins. Yes, we mean you won’t find yourself in front of a canteen waiting for your hot dog. This is especially important since alcohol increases appetite and lowers inhibitions, making you care less about the choices you make.

#4 Add Ceylon cinnamon to meals for sweetness.

Ceylon cinnamon, also known as cinnamomum verum, has a slightly sweet taste. It contains all the health-promoting benefits of cinnamon without any of its toxic properties, making it a very healthy choice as a sweetener. You’ll satisfy your sugar cravings and avoid those extra calories and the inflammation it causes and is associated with weight gain. weight.

#5 Drink plenty of water between meals

The Nutrition Twins say it’s easy to mistake thirst for hunger, which can lead us to overeat. Whereas, all it really means is that you need hydration. You can also add lemon to your water for extra flavor. The Mayo Clinic states that, according to the US National Academies of Sciences, Engineering, and Medicine, adequate daily fluid intake is about 15.5 cups (3.7 liters) a day for men and about 11.5 cups (2 .7 liters) of fluids per day for women.

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Prefer to consume proteins

When it comes to cravings, protein-rich foods can be our best friend and help us avoid cravings. Good sources of protein that rank high on the satiety index are eggs, yogurt, fish and lean poultry. For best results, try to start your day with some protein (about 25-30 grams in your first meal) to keep your hunger and appetite under control. This can help you trigger weight loss. In fact, one study found that eating a turkey sausage and egg sandwich for breakfast helped study participants feel fuller and consume fewer calories at lunch compared to a low-protein breakfast.

Try the oats

Oats are a fiber-rich whole grain that is often recommended for its heart-healthy benefits. Several studies also show that it can help control appetite and cravings. Oats are particularly high in a type of soluble dietary fiber called beta-glucan. Specifically, it has been shown to activate hunger hormones. That is, it keeps us full for longer. In addition, beta-glucan slows digestion to keep our blood sugar and appetite under control. One cup of oats has about 150 calories and 4 grams of hunger-suppressing fiber. In addition to enjoying oats for breakfast, try incorporating them into burgers, soups, casseroles, and desserts.

Start your meal with a soup

Starting our meal with soup has a similar effect to eating a fruit before our meals. It fills us up with fewer calories, thanks to its high water content. Studies show that consuming vegetable-based broth or soup before a meal reduces the amount of calories we will eat at that meal. Many weight loss experts advise their clients to eat soup daily to help them lose weight and keep it off. Look for soups that are low in calories, such as broth, vegetable or tomato soup, or choose those that are high in fiber such as minestrone or bean soup. One study found that enjoying soup as a first course helped participants consume about 20% fewer calories, or an average of 134 fewer calories per meal. In addition, even though they ate fewer calories, they felt more full.

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Consume fiber-rich fruits

Fruits help increase fiber in our diet, which helps keep us full. Plus, water-rich options help send a signal from the stomach to the brain that we’re full. Some fiber-rich options are: one cup of raspberries that has 8 grams of fiber, one cup of wild blueberries that has 6 grams, one medium apple that has almost 4.5 grams, one pear that has 5.5 grams, and one medium-sized orange which has about 4 grams of fiber. A small study in Brazil found that participants who ate either an apple or a pear before each of their main meals lost a significant amount of weight compared to those who didn’t eat fruit before.

Choose healthy chocolate treats

According to research, chocolate is the most delicious food and definitely helps with cravings. If you feel that chocolates, brownies or chocolate cookies are calling your name, choose to eat a piece of dark chocolate that contains at least 70% cocoa. Dark chocolate has a lower sugar and calorie count and is packed with beneficial antioxidants, so it helps maintain blood sugar levels by helping to control hunger and cravings. Another great option is to make a chocolate-flavored protein pudding by mixing Greek yogurt with 2 teaspoons of cocoa powder. The protein in the yogurt will help fill you up while the cocoa powder will satisfy your chocolate craving.

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