Obesity is a disease and also a risk factor for a number of other diseases such as diabetes, hypertension, cardiovascular disease and even some types of cancer. The best way to combat obesity and overweight is to combine a low calorie diet with regular physical activity.
Therefore, we have listed 9 tips to make your diet more effective and easier to follow, ensuring more quality of life, whatever your goal.
1 – Frequency
We have all heard that small meals every three hours are ideal for any diet. But, this should not be a universal recommendation. If you’re the type to pinch a lot, organizing an eating plan with frequent small meals can help a lot, as well as writing down what you eat.
2 – Calm down
Try to eat more calmly, chewing your food better, as this helps the brain to have time to “warn” you when you are already full. A good way to control your haste when eating is to rest your cutlery while you chew and find a quiet environment to eat.
3 – Hydration
Drinking water can help with weight loss! Taking a pint half an hour before a meal helps you eat less. And drinking two liters of water a day is essential for good hydration. Beware of juices: although natural, they can be extremely caloric!
4 – Balance
A good diet should contain proteins, carbohydrates and fats, in a balanced way. Completely cutting out a nutritional group may work in the short term, but it will be impossible to follow in the long run. Diets that are out of balance can only be done under professional supervision and for a limited time.
5 – Good and bad fats
There are better fats than others. Unsaturated fats, such as olive oil and cold fish, for example, have beneficial effects (although, in excess, they also make you fat). The worst fats are trans fats, which have been eliminated from industrial products, and saturated fats, present in fatty meats, yellow cheeses, butter and whole milk. So it is good to avoid them.
6 – Fibers
Fibers are essential for the proper functioning of the intestine. They can be found in large portions of fruits and vegetables, preferably raw. Whole grains also provide a good amount of fiber and help to satisfy hunger. Fiber also helps in weight control, as it gives a greater feeling of satiety.
7 – Salt
In addition to promoting fluid retention, salt increases blood pressure. So, avoid salting your food too much. Industrialized products such as ketchup, soy sauce and ready-made spices are also high in sodium and should be avoided.
8 – Natural spices
This does not mean, however, that your diet needs to be tasteless. Use natural spices to make foods more tasty: parsley, chives, oregano, coriander, rosemary, basil, bay leaves, cinnamon.
9 – Goals
Having a goal can help with weight loss by helping with motivation. Intermediate goals help a lot and can always be agreed with your doctor! But if they are not met, it is not to be discouraged! Most people who are successful in losing and maintaining weight in the long run have tried it a few times before they succeeded!