7 Small Changes that Help You Lose Weight
Did you know that small changes like eating more protein or not eating fruit at certain mealtimes can greatly affect your waistline?
Here we will explain 7 surprisingly small habit changes that can help you lose weight effortlessly.
Fruit: Outside of Meals!
Fruit is very healthy and necessary for your diet. You should eat two or three pieces of fresh and in season fruit every day because it gives you vitamins, minerals, and fiber. But because of its content in acids and sugars, and its rapid digestion, if you eat it as a dessert, it will make your digestive system worsen, causing fermentation that can cause gas and also, because it is not absorbed properly, lead to weight gain. In turn, if you eat it mid morning or mid afternoon, the effect is totally the opposite, because fruit is very satisfying and helps keep you from snacking on less healthy foods. The only exceptions that you can do at meals are apples and pears, which are considered neutral fruits.
Eat Simply Without Mixing Too Much
You can make exceptions when you have guests over or eat out, but day to day, it is best to make simple plates that have a vegetable, a grain or starch, and protein. With that, you will have a complete and balanced meal and will facilitate positive absorption of nutrients. So how do we make the meal?
- Vegetable: salad, vegetable, gazpacho, cream, soup, apple, or pear
- Cereal or starch: rice, pasta, potato, bread, etc.
- Protein: meat, fish, egg, legume, nuts, or vegetable protein
Protein Makes You Lose Weight
Today, carbohydrates are abused often like sandwiches, pasta, pizza, pastries, etc. for example. Carbohydrates give you energy for the whole day, but if you abuse them and don’t use the energy, it turns into reserves, or in other words, makes you fat. On the other hand, there are diets high in protein that are not healthy either because although one makes you lose weight quickly, they can overwork your kidneys and liver and have a yo-yo effect as well. That is why we recommend including a good amount of protein, but not abusing them. There should be protein in every meal. You don’t just want to burn calories but also see how your waist goes down.
Fiber Reduces Bloating
Fiber is essential for proper intestinal functioning because if these organs don’t function properly because of constipation, diarrhea, or any other problem, your stomach gets inflamed. That is why you should consume foods rich in fiber everyday, like fruits and vegetables, and whole wheat carbohydrates preferably. You should also drink more water between meals to help get rid of fiber.
During the Afternoon… Don’t Eat Anything
Every country has its own schedule, and it is not the same in the winter as in the summer, but the truth is that what you eat in the afternoon and at night, you tend not to burn and that is why you gain weight, have trouble sleep, and your liver gets tired. Choose infusions, vegetable creams, soups, salads, semi-sweet fruits, protein, etc. in the evening.
Not All Fats Are Equal
Did you no that a pastry does not make you gain weight in the same way as an avocado? You should not limit yourself to counting calories, but you should rather keep in mind that healthy fats are essential to your body, which uses them to nourish your organs, hydrate your skin and mucus, etc. In turn, the harmful ones don’t give you as many nutrients and are damaging, which is why your body considers them as “reserves”. Choose healthy fats like nuts, high quality vegetable oils, fish or eggs, and avoid hydrogenated fats, fried foods, cold cuts, etc.
Learn How to Eat
Gaining or losing weight does not depend only on the calories you eat, but rather how you eat:
- Chew your food well
- Don’t eat standing up or in a hurry
- Rest for at least 10 minutes before going back to your routine
- Don’t drink too much at meals
- Don’t eat large amounts all at once
- Enjoy your food but don’t obsess over it
Images courtesy of vastfield and diekatrin