Losing weight is an important measure of health and wellness. Moderate food portions plays a key role in getting good results, living longer and better
Today one of the most powerful tools we have in health and wellness terms, is the simple fact enjoy a healthy weight. Sounds easy, however we know that it’s not always that simple as we would like and on many occasions no matter how much effort we make we did not achieve the results we expected. The truth is having the ideal weight encompasses several aspects such as age, gender, complexion, level of physical activity, temporary or chronic health conditions, stress and of course the quality of food.
It is true that food plays a fundamental role, base the diet on the consumption of whole-grain foods, 100% natural and of season is key. However, there is a factor that many times we go unnoticed and that is directly related to poor results: control of quantities.
Taking into account that one of the essential aspects to ensure weight loss it is ensure a caloric deficit, it becomes easier to understand that it is very likely that without realizing it we are used to eat more than the body needs.
Harvard School of Health is one of the most trusted sources on health topics and especially in relation to a healthy and balanced weight. Based on this, they took on the task of publishing the best and most practical tips, endorsed by specialists in medicine and nutrition so as not to overeat. The best of all is that they are very easy to apply and with constancy will become part of a lifestyle that will bring immense health benefits.
1. Avoid foods with “S”
Much has been said about him consumption of processed foods and their harmful health effects. Although their composition may vary on many occasions, they are considered meals with a high calorie content, a zero nutritional value and many conservatives. Among the most worrisome that relate to effects on general health and weight, are those with a high in sugar and salt (both English words begin with “s” sugar and salt). It is important to know that this does not only focus on the consumption of processed foods and fast foods, it is also key monitor the amounts we add to the dishes we cook at home and try to replace them with healthier alternatives such as aromatic herbs and spices. Remember that a high consumption in processed foods with a lot of sugar and sal, is one of the main causes of a increased appetite and due to their composition they can become highly addictives. They are also related not only to weight gain, they are derived in fluid retention, constipation, bloating and increased abdominal fat.
2. Serve food in the kitchen and take the time to “eat”
On special occasions it’s wonderful prepare the table to enjoy as a family and place large plates of food so that everyone can serve themselves to taste, it is popularly called “Family style”. However, one of Harvard’s main recommendations is to avoid this type of practices on a daily basis, since the famous free fork makes portions increase. Suggestion is serve dishes in a controlled manner from the kitchen, in this way we will avoid repeating portions and it is also important to always accompany meals with a generous serving of salad. Another vital aspect is give it time to just eat, we are very used to all kinds of distractions: watch TV, be on the cell phone or read, the truth is that it distracts us from the portions and to give us the necessary space to enjoy food. Also remember the importance of Eat slow and chew well.
3. Learn to differentiate between cravings, thirst and hunger
Harvard explains the importance of know our body and learn to identify its needs. One of the most interesting data they report in their essay is that on many occasions we confuse thirst with hunger and this automatically leads us to eat snacks that increase your daily caloric intake (especially those that are not healthy). A good recommendation before eating anything is drink a large glass of fresh water, if hunger continues avoid at all costs consumption of processed foods and opt for one serving of fruit, vegetables or a handful of nuts.
They sound very simple and they are., putting these recommendations into practice is a infallible alternative to know us more and learn to control impulses and mechanisms to which we have accustomed to the body. Complementary to this reminds the importance of eat whole foods, abundant fruits and vegetables, proteins of high biological value and high-fiber foods like cereals from whole grain and legumes. It is essential to do physical activity, drink plenty of water, control stress levels and sleep well.