Tips to lose weight without dieting
1.Reduce the hours between meals
In Spain we let more than four hours pass between breakfast and lunch , or between lunch and dinner. We also eat late and sleep fewer hours than necessary . The consequence of all this is that we have an excessive appetite between meals , a greater predisposition to obesity, a decrease in the effectiveness of the immune system, as well as our physical and mental performance, and a lower cognitive capacity, according to Carlas. In addition, eating dinner two hours before going to bed and including foods with tryptophan in this last meal of the day are two of the tricks to sleep better that people who rest fast practice.
How can the hours between meals be reduced?
Dedicate yes or yes 15-20 minutes a day to breakfast, divide the daily diet into 5 intakes without letting more than four hours elapse between them. If we see that this is going to happen, “it is important to have a second breakfast or a mid-morning and mid-afternoon snack,” says Carlas.
Snacks that can help us
Choose a piece or pieces whole and with skin (if possible) among the best fruits to lose weight . "The important thing is that the fruit is not very ripe and that it requires some chewing," advises the dietician-nutritionist. Another good suggestion is to mix yogurt with fruit , take nuts that "have a very high satiating power and a very low glycemic index", albeit in doses of 20 or 30 grams and always toasted or plain (neither salted, nor fried, nor with honey).
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2.Eat mindfully and more slowly
We eat in less than 10 minutes, in front of the computer or in environments that are too noisy , overwhelming or unpleasant (because of the company or the conversation). Not in vain in Spain 4% of the population suffers from binge eating disorder and 2-3% have bulimia. In addition , eating too quickly makes us swallow more air , eat more, feel less full and lead to digestive disorders such as bloating, constipation, flatulence, abdominal pain, gastritis or ulcer, Carlas lists.
Tips for mindful eating
You have to try to eat, at least, in about 20 minutes, never less. In a calm and pleasant environment, and in good company. Drink generously - sparkling water with a few drops of lemon juice and ice, to reduce appetite. Eating foods that require peeling -shellfish-, chewing and fragmentation, which slow down the speed of eating. In small cutlery that contain a smaller amount of food. And you have to try to reduce nervousness and anxiety , listening to soft music (classical, jazz, soul or blues), or taking relaxing infusions of valerian or lemon balm that will also help you sleep fast if you take them at night.
3.Control the amounts of food
"Quantities can be the origin of numerous dietary errors and, possibly, in many cases, one of the causes of being overweight ," says the expert. We tend to eat portions of pasta, cereals and meat that are larger than desirable , we use larger quantities of dressings than desirable and, on the contrary, we fall short on fish or raw vegetables. Without forgetting that "in Spain twice as much salt is taken as recommended" and that the consumption of sugar and light products is excessive.
How to have greater control of the amount of food we eat?
You should take daily: 4 to 6 servings of whole grains (pasta, rice and bread), 2 servings of vegetables, 3 fruits, 3 to 6 servings of 10 ml of olive oil, 2 to 4 milk and derivatives, and 4 to 8 servings of water. And throughout the week: 3 to 4 servings of fish, lean meats, poultry and eggs, 2 to 4 of legumes, and 3 to 7 of nuts. In addition to having a glass of red wine or beer from time to time and exercising 30 minutes a day . If we do it with these exercises that really lose weight , we will have largely achieved the goal of losing a little weight and staying in shape.
4.Pay attention to the condiments of your dishes
“Olive oil is the preferred seasoning, and in terms of sauces, it seems that mayonnaise is the most liked and consumed” , says Carlas. Solution: If it is a question of obtaining the benefits and properties of extra virgin olive oil, the sensible thing to do is to use a tablespoon per dish, in the restaurant it is advisable to ask for the sauce separately and avoid using gravy boats, it is preferable to use light mayonnaise or lighten it in house . “Mayonnaise can be easily thinned out with plain yogurt or by adding more lemon juice.” Mustard, soy sauce, ketchup and ketchup are probably the lightest sauces out there. Of course, when you choose the soy sauce you have to avoid salt, since this in itself provides a lot of sodium. And it is preferable to make sauces from vegetables, mushrooms or legumes.
5.Make a light dinner
In Spain there is a gap of 2 or 3 hours in relation to other countries of the European community and dinner is really late. In addition, a lot is ingested, improvised and in front of screens (TV, computer, Tablet). In addition to the fact that we go to bed right away, usually in the midst of digesting dinner.
How should a dinner menu be?
“ The dinner menu must be austere, digestive, soft and provide a restful sleep. According to experts, dinner should provide 25%, maximum 30% of daily energy.” What foods should be part of your low-calorie dinners to lose weight ? Vegetables (vegetable soups and vegetable purées, salads, steamed or roasted vegetables), white or blue fish, poultry or eggs cooked gently and without added fat (grilled, baked, steamed or roasted). And for dessert, fruit or low-fat dairy .
6.Drink water
7.Plan your food purchases
It is known that currently 30% of the food that is purchased ends up being thrown away and, furthermore, food is the second most important expense in any household, after housing. It's worth planning!
How to plan grocery shopping?
What foods should not be missing from your shopping list?
Seasonal fruit and vegetables, low-fat dairy products (natural yogurt, kefir and fresh cheese), lean meats (rabbit, chicken, turkey), eggs, white and blue fish, legumes, extra virgin olive oil, pasta, rice and wholemeal bread and quinoa for its healthy benefits , aromatic herbs (parsley, basil, oregano, bay leaf, mint, rosemary or thyme), spices (pepper, paprika, turmeric or ginger), water and infusions (chamomile, lemon verbena, rooibos, mint pennyroyal). The rest is expendable. And when you go shopping, make a list and stick to it , go without appetite or after eating, without rushing, with enough time to choose quietly, and do not use the mobile phone while shopping.
8.Avoid a sedentary lifestyle
It seems that comfort gains followers and that we all sign up for the minimum effort, Carlas denounces. Well, being sedentary predisposes to more intake, more snacking and more stress .
How do we get out of the sedentary loop?
“Try to do age-appropriate exercise that we like, since exercising has to be pleasurable, with a frequency of 2 or 3 times a week for 45 minutes, without forgetting to start with a proper warm-up and stretching, and increasing the difficulty and intensity progressively.”
9.Drink more tea (and less coffee)
The best teas for weight loss
Choose those that contain guarana, green tea (slows down the absorption of fats and carbohydrates), French nettle (which is also a diuretic), mint or ginger, which help prevent swelling.
Coffee time
If you prefer coffee to tea, make sure it's only . And of course, without sugar or sweeteners.
The maximum: two or three coffees a day, at most.
10.Skip the sweets
Industrial pastries are absolutely prohibited . Of course, instead you have a lot of options that are just as delicious and above all, healthier. Change your whims for other foods rich in fiber and antioxidants such as coconut, dark chocolate, nuts or fresh and seasonal fruit.
11.Eat more protein
12.Increase fiber intake
Very useful info. Hope to see more posts soon! sos dieting Useful info. Hope to see more good posts in the future.
ReplyDeleteThank you,I will post more soon for sure.
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