Once again you think about going on a diet, you start one, you follow it for a few weeks and… you leave. What has failed? We help you not to fail again with the 15 definitive tips to successfully follow a diet.
Do you recognize yourself in any of the previous phrases or excuses? In several? If you are one of those people for whom it is impossible to follow a diet until the end , then it is time to follow these tips and start taking care of yourself in a delicious, lasting and healthy way.
Do you think it’s impossible?
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Say goodbye to magical diets
Those that carry increasingly strange names, that take away everything you like to eat, that force you to buy expensive or hard-to-find products and for which the words health and enjoyment come out scared.
The miracle diets are not reliable.
Go to an expert
It is normal that at first you do not know how much weight you should lose, what you should eat and how you can do to integrate good eating habits into your daily routine, so it is necessary to go to an expert, in this case, a dietitian-nutritionist.
Believing that we have all the necessary knowledge in nutrition to go on a diet is a big mistake. If we want to change our diet, it is necessary to visit a nutritionist for advice. How was that “with food you don’t play”? Take it seriously.
Eat everything in its proper measure
The prohibition imposed by some slimming methods on not being able to eat bread , pasta, fruit or olive oil , among other essential foods, can cause us a deficit of essential nutrients for our body.
This practice, in addition, has the opposite effect to the desired one, the body feels that certain nutrients necessary for its proper functioning are not being administered and acts by storing fat for future periods of food restriction
Make five meals a day
It is very common to skip breakfast or dine only a piece of fruit, for example, and this is neither good nor effective. When we eat, the body starts up and burns calories, likewise, making several intakes throughout the day allows us not to go hungry and avoid temptations.
The recommendation of most dietitians is to make five meals a day: three main ones (breakfast, lunch and dinner) and two snacks (mid-morning and afternoon snack).
Eat “light” Foods.
These foods can help us replace the consumption of more caloric products with their light versions. Of course, it should be clear that light are not foods that lose weight or make us lose weight.
A large consumption, believing that they do not provide too many calories, will have the same negative effects as its normal version.
Write a diary about what you eat
This practice is recommended by many dietitians and consists of writing down everything you eat throughout the day, including the preparation of food, ingredients, time, place, quantity and even the company.
It is not something that serves to calculate calories, but it is an exercise in self-control of our eating habits so that we know what we are doing right or wrong when it comes to eating a balanced diet .
Plan ahead what you will eat
That will prevent you from going straight to the super fast food section or attacking the bag of chips you have in the pantry.
This custom will help you know what you have to buy to prepare daily different meals of the day, without improvisations.
The art of fat-free cooking
Cooking techniques that do not add fat and preserve nutrients are as important as the food we eat. Become a professional in the oven , steam cooking , crudités, tarts, carpaccios, papillotes, cooking in broths, salt preparations and, of course, grilled.
You will see how the results surprise you, the food tastes, satisfies you and you will love it, as well as sitting great and providing you with the right calories.
Eating must be a ritual
Set the table, sit down, serve the dishes, chew the food well … rules that should be mandatory, but that are often impossible due to the pace of life and work we carry.
“Focusing on the food that we put in our mouths is one of the most important functions in which we must repair, because our physical and mental state will depend on what we eat and how we do it.
Change your priorities: learn to eat again
Fill your fridge with fish, vegetables and seasonal fruit, whole grains , water, legumes , nuts, olive oil, lean meat and leave for special occasions red meat, fatty cheeses, cream, butter, whole dairy , sausage , batters, fried foods, sugar and sweets. In short, design a type of healthy, but satiating, food.
A plate of legumes fills more than a hamburger and prevents hunger attacks . Drinking water before meals helps us stay hydrated , eliminate fluids and takes away some appetite. Changing the products refined by the integrals will provide us with more vitamins , minerals, antioxidants and more health, since they are rich in fiber and that satisfies us and helps us to regulate the intestinal transit.
If you like sweet, choose the options with sweeteners, without sugars or with chocolate with more than 70% cocoa.
Learn to snack
If you get hungry between meals, take a piece of fruit or a skimmed yogurt, a handful of nuts, an infusion, an energy bar, raw vegetables … Healthy snacks prevent sudden changes in blood sugar (blood sugar), They help us to be less hungry at main meals and control anxiety and appetite.
There are many suitable options to kill the bug that arises between hours and that do not give us too many calories or take away our hunger from the main meals. Take advantage of these intakes so that your diet is complete and varied.
Breakfast if you want
This food is important because it breaks the fast, contributes to our physical and intellectual performance, allows us to correctly distribute calories throughout the day and provides our body with vitamins, minerals and essential fatty acids, as well as important nutrients for our Health.
But if you don’t feel like it or don’t usually eat breakfast early, don’t force yourself and take something to drink in the middle of the morning.
Make a light dinner
Dinner should be less blunt than food, but without being poor in nutrients. Ideally, it should contain a serving of vegetables, another of carbohydrates (pasta, rice, potatoes or bread), a serving of protein (fish, eggs, lean meat or legumes) and a piece of dessert fruit or a skimmed milk.
For better digestion, have dinner at least two hours before bedtime.
Practice daily exercise
Burning calories regularly by simply walking, treadmill running or playing sports helps regulate the relationship between what you eat and what you wear to control your weight.
Physical activity is used to burn the excess calories and helps convert accumulated fat into muscle.
Optimize your Sleep
Usually, we need to sleep between seven and eight hours for our body to recover from the activity of the day. During sleep, two hormones are involved, ghrelin – appetite hormone – leptin – regulator of the satiety threshold.
When we suffer from sleep deficits, ghrelin levels increase and leptin levels decrease, which will tend to eat more.
The most appropriate way to lose weight and place it in healthy values is to adopt a series of habits that lead us to eat in a healthy, varied and balanced way, perform physical activity and have patience.
This is a life contract, these changes must remain forever, only this way our plan will work.