7 Small Changes to Lose Weight Healthily

· February 7, 2019
Sometimes, losing weight doesn't require a drastic diet. There are some easy and simple habits you can change. We can assure they have a great impact on your weight and health level.

Did you know that small changes like eating more protein or not eating fruit at certain mealtimes can greatly affect your waistline? Here, we’ll explain 7 surprisingly small habit changes that can help you lose weight effortlessly.

Easy changes you can do to lose weight

Fruit: Outside of Meals!

Fruit is very healthy and necessary for your diet. You should eat two or three pieces of fresh seasonal fruit every day because it gives you vitamins, minerals, and fiber.

However, because of its acid and sugar content and rapid digestion, if you eat fruit as a dessert, it will make your digestive system worse. It can lead to fermentation that causes gas; since it’s not absorbed properly, it may also lead to weight gain.

But if you eat it mid morning or mid afternoon, the effect is completely opposite; fruit is very satisfying and keeps you from snacking on less healthy foods. The only exceptions that you can do at meals are apples and pears.

Apples

Eat simply without mixing too much

You can make exceptions when you have guests over or eat out, but day to day, it’s best to make simple plates that have a vegetable, a grain or starch, and protein. That way, you’ll have a complete and balanced meal and it will be easier to absorb nutrients. Here are some examples you can use:

  1. Vegetables: in a salad, gazpacho, cream or soup
  2. Cereal or starch: rice, pasta, potato, bread, etc.
  3. Protein: meat, fish, egg, legumes, nuts, or vegetable protein

Protein makes you lose weight

Today, carbohydrates are abused often. Sandwiches, pasta, pizza and pastries are foods that everybody eats indiscriminately. Carbohydrates give you energy for the whole day, but if you abuse them and don’t use the energy, it turns into reservoirs, or in other words, makes you fat.

On the other hand, there are diets high in protein that are not healthy either because although they make you lose weight quickly, they can overwork your kidneys and liver and have a rebound effect as well.

That’s why we recommend including a good amount of protein, but don’t over do it. 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. If these organs don’t function properly due to constipation, diarrhea, or any other problem, your stomach gets bloated.

That’s 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 that fiber move along your digestive tract.

Check out this article:

Fiber-Packed Foods that Can Help You Lose Weight

Eating fiber and vegetables are small changes to lose weight

During the afternoon, don’t eat anything

Every country has its own schedule, and it’s not the same in the winter as in the summer. However, the truth is that whatever you eat in the afternoon and at night, gets stored in your body; it makes you gain weight, have trouble sleeping, and your liver wears out.

Some changes you can make to lose weight is choosing infusions, vegetable creams, soups, salads, semi-sweet fruits and protein to eat in the evening.

Not all fats are equal

Did you know that a pastry doesn’t make you gain weight in the same way as an avocado? You shouldn’t limit yourself to count calories; instead, keep in mind that healthy fats are essential to your body.

You body 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 also 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 meats etc.

You may like:

Five Healthy Fats That Help Lower Your Cholesterol

Learn how to eat

Gaining or losing weight does not depend only on the calories you eat, but rather how you eat them. Here are other small changes you can do to lose weight:

  • 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.

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … Mattes, R. D. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition. https://doi.org/10.3945/ajcn.114.084038

Buchholz, A. C., & Schoeller, D. A. (2004). Is a calorie a calorie? The American Journal of Clinical Nutrition. https://doi.org/80/5/1445 [pii]

Miquel-Kergoat, S., Azais-Braesco, V., Burton-Freeman, B., & Hetherington, M. M. (2015). Effects of chewing on appetite, food intake and gut hormones: A systematic review and meta-analysis. Physiology and Behavior. https://doi.org/10.1016/j.physbeh.2015.07.017