Eat slowly is one of the eating tips to lose weight as it takes your brain 20 minutes to receive the signal that you are full.
Without strict diets and by making simple but important adjustments to your eating habits, you can control or weigh safely and healthily. The best “diets” are those that provide your body with all the nutrients it needs to function properly, that don’t starve you, and that you can maintain as a lifestyle.
Things To Add And Avoid In Each Meal:
- 50% of fruits and vegetables.
- The potatoes do not count as a vegetable in The Healthy Eating Plate due to its negative effect on blood sugar.
- 25% whole grains. Whole and intact grains such as whole wheat, barley, wheat grains, quinoa, oats, brown rice.
- 25% healthy protein. Fish, chicken, legumes (such as beans, lentils, and chickpeas), and nuts.
- You can include whole wheat pasta
- Avoid: white bread and refined grains, instead of white rice opt for brown rice.
- Avoid cold cuts.
- Choose healthy oils like olive, peanut, avocado, or others, and avoid partially hydrogenated oils.
The Healthy Eating Plate was created by nutrition experts from the Harvard School of Public Health.
Eating Tips To Lose Weight
Avoid Added Sugars
Drink your coffee and tea without sugar, avoid the added sugars in your food and drinks since they do not provide nutrients, but many added calories that cause you weight gain or obesity. They can also generate multiple heart problems, as noted by the American Heart Association.
Your body does not need added sugars, no matter if it is agave honey, coconut sugar, brown sugar. The sugars you need are obtained naturally by eating foods like fruit and milk.
Added sugars are sugars and syrups that are introduced into foods during preparation or are added on the table.
Lower It To The Salt
High sodium intake increases blood pressure, the risk of heart attack, stroke, heart disease, and other conditions. You can also lead to excessive consumption of fatty foods, which increases the risk of obesity.
The World Health Organization (WHO) recommends adults consume less than 5 grams of salt a day.
Measure Your Portions
Don’t eat from the bag, you would be tempted to eat too much. Use the serving size on the package to divide the snack into bags or small bowls.
Serve Your Food On Smaller Plates
Eat five or more servings (one cup) of fruits and vegetables every day, they are low in fat and rich in fiber. They will help you feel full and eat less food high in fat.
Eat Slowly And Consciously
Eat more slowly, enjoy and focus on the taste of your food. The brain receives after 20 minutes the signal of hormones they say you’re full, after this, he sends the order to stop eating food.
Be aware of your foods, before choosing what to eat and thinking about whether they will satiety you, also consider whether they provide nutrients and how healthy they are.
To stay motivated to maintain an eating style that helps you control or lose weight, you can keep track of your food, record your weight weekly, and track your body mass index (BMI) with this calculator.