For every epicurean of this world, eating well is one of the greatest joys of life! However, with the many temptations and the obsession with thinness, eating in pleasure and balance is not always a small task. What is the weight loss tips without depriving yourself
The solution? Focus on healthy, nutritious, colorful … and appetizing foods. Goodbye dish bland and tasteless to keep the line: eat gourmet dishes without guilt, it is possible! Just fill up on highly tasty and low-calorie recipes. Knowing that a sedentary person between 31 and 50 years old should consume an average of 2,350 calories per day for men and around 1,800 for women, we must be careful to find compromises to satisfy our appetite without falling into excess nor give in to the impulses of nibbling. No more deprivation and the famous “yoyo effect”: we adopt healthy eating habits without discarding the pleasure of good food.
Whether you want to lose weight or simply change your eating habits to eat healthier, here are 25 proven tips to fuel you with tantalizing food while cutting calories.
To skip a meal?
This is an action to avoid at all costs: skipping a meal could instead make you gain weight. When the body is deficient, it compensates by storing fat. In addition, being deprived of a meal, we risk satisfying our hunger by nibbling. The solution: eat more often, but in small quantities. Eating between five to seven small meals a day would even promote weight loss since the body secretes less insulin – a hormone that stores glucose – if it is satiated every four hours. But be careful: it does not mean to eat even if you are no longer hungry! Respect the signals that your body sends you: learn to listen to you.
Snacks: slimming allies
Do you feel like you’re still hungry? Take smaller portions for breakfast, lunch, and dinner, while eating enough protein, and rely on satiating snacks between meals. The ideal combination to provide maximum energy to the body: carbohydrates and proteins (pita and hummus, fruit and yogurt, crackers and cheese, etc.). A winning duo that helps stabilize the appetite!
The consumption of protein at each meal is essential and become important in weight loss tips without depriving yourself. Proteins help keep our muscles healthy, prevent age-related muscle loss, and facilitate weight loss and long-term maintenance. It is therefore important to consume enough protein every day. Anyway, be sure to ingest a minimum of 15g of protein each meal (ideally 25 to 30g of protein) and about 5g for your snacks. Thus, you will be satisfied and will not want to nibble.
Listen to his satiety
Satiety is the feeling of not feeling hungry after a meal. It is she who avoids nibbling between meals and control our weight. Thus, it is important to listen to the signals of our body to avoid swallowing our meal without listening to our hunger. Here are three tips:
It is important in weight loss tips without depriving yourself. We feel the satiety signal after several minutes. Take breaks between each bite.
Eat only when you are hungry. Before you succumb, take the time to ask yourself if you are really hungry.
Use smaller plates. The larger the plate, the more you tend to eat a large portion.
Come on the hop! Let’s move!
It’s no secret that to lose weight, you need to combine healthy eating with exercise. If you consume more calories than needed to meet your daily needs, you will need to do a little more physical effort to spend extra calories. Simple actions such as taking the stairs instead of the elevator and walking during dinner time can make a noticeable difference in both physical and mental health.
Cold water, please!
A study from the University of Utah shows that those who drink between eight and twelve glasses of water each day benefit from a faster metabolism than those who drink only four. In addition, drinking cold water would stimulate metabolism by burning calories (through the process of regulating body temperature). So, think of drinking a big glass of cold water on awakening and hanging a bottle of water with you everywhere. A little trick to encourage you to drink more: add berries or citrus fruits.
Beware of liquid calories!
The temptation to consume soft drinks and energy drinks may be strong, but it is better to reserve these very sweet liquids on special occasions. Indeed, they quickly increase the number of calories ingested, especially since they consume very quickly without feeling satiety. For example, a 355 ml can of cola contains the equivalent of 50 ml (10 tsp) of sugar, while a 250 ml can of energy drink contains between 35 and 45 ml (7 at 9 teaspoons). It’s think-good!
Grocery shopping on an empty stomach: a trap
Avoid going to the grocery store on an empty stomach: you are more likely to succumb to the slightest temptations and make rash purchases. In other words, your basket is more likely to contain more food and rich food, not to mention the risk of going out with a very salty bill and waste! Make a list and stick to it. This will prevent you from going unnecessarily in the aisles where the temptation could be stronger. Psst! If you go shopping between meals, consider swallowing a handful of almonds or an apple before leaving home.
The best way to resist treats any time of the day: avoid buying them! Your pantry is full of chocolate cookies, potato chips, and other treats? It will be easier to succumb to it. If you do not have any rich food to put in your mouth, it’s unlikely you’ll go out and buy some. You will see, fruit or yogurt will satisfy you amply!
Have fun with chocolate
To watch his line does not mean to deprive himself of sweet treats! You just have to make the right choices. Rather than emptying a box of cookies, opt for dark chocolate. With its rich, full-bodied taste, you’ll be satisfied with one or two pieces – two pieces of 70% dark chocolate provide 104 calories. In addition, you will replace empty calories and low-nutritious ingredients with antioxidants and minerals.
Long live the meal!
The advantage when cooking our meals is that it controls much more easily the ingredients found there, and therefore, the number of calories ingested! Do you usually eat at a restaurant or buy ready-to-eat for dinner? Even if you opt for a salad or a healthy-looking dish, homemade food is always the best option! The solution: double the portions of the evening to have a good lunch the next day.
Which cooking methods should be favored for healthy weight management? Next weight loss tips without depriving yourself are talking about this. Cooking in a nonstick skillet, in a wok and steam, which require the addition of little fat, if at all. Small tips to reduce the number of calories when cooking in a pan or a wok: we wipe the excess oil with paper towels.
To avoid the addition of high-calorie sauces, flavor your seasoning dishes to choose from. Fresh or dried herbs, mixtures of spices, garlic, ginger, hot pepper … These extras will bring new touches of flavor and will satisfy your taste buds as well, fewer calories. Use creativity and dare!
No to diets!
Dieting is the best way to lose weight fast … and get it back as fast! A drastic change in our habits and deprivation often give poor results. The solution: focus on small changes that will have a significant impact in the long term. For example, start by eliminating nibbling between 5 pm and 8 pm: this is the time of the day when these impulses are the most harmful for the line. By gradually integrating healthy habits into our daily lives, we come to adopt better behaviors, sometimes without realizing it! It’s the sum of small changes that makes the difference.
The apple, good to eat
You are greedy and always eat more than your hunger? Remember to bite an apple about 30 minutes before the meal. The reason: it contains natural fiber, pectin, which swells in the stomach. Thus, you will be less hungry at the time of table and riskless to fall into exaggeration.
A study published in the American Journal Clinical Nutrition has shown that those who eat in their office absorb twice as many calories. Being distracted while eating lowers the body’s ability to process ingested calories. The same principle applies at home, in front of the TV or computer screens. So, it is important to take at least 15 minutes to eat by focusing on the food. This simple weight loss tips without depriving yourself may be useful four you.
Sweet note in the final
If you can not consider ending a meal without a sweet touch, why would you forbid it? According to Barbara Rolls, author of The Volumetrics Eating Plan, the sugar would even signal to the brain that the meal is over. The idea is to avoid sources of sugar-rich in bad fat and calories. Think of eating fruit, fresh or dry, or yogurt, just to stay on top!
Did you know that this habit can be beneficial for the line? Indeed, chewing reduces the feeling of hunger. This is a great way to reduce the cravings for snacks between meals! And that’s not all: chewing gum allows you to spend energy – up to eleven calories a day – not counting fewer calories if you have not nibbled.
Keep the line with green tea
The reputation of the virtues of green tea is well established! But did you know that it also gives a boost to burn fat? Eating two to four cups of green tea a day would burn up to 50 calories! How? Thanks to its composition in caffeine and catechins: the effect of caffeine, known to promote the elimination of fat, would be reinforced by that of catechins. These influence the distribution of fat, especially in the abdominal region. That’s a key drink for the line!
Incorporating small, simple actions into your daily routine could make a difference! For example, take advantage of your phone calls to get on tiptoe and keep this position for as long as possible. This easy exercise can make you lose up to 54 calories in 20 minutes. Effective!
Keep a logbook
By noting everything you eat each day, you may be surprised to find everything you have eaten in a day! Perhaps you will even realize that your portions are more or less well balanced. Remember: the amount of protein should go into the palm of the hand, the starch should match the size of the fist and the vegetables should fit in two open palms.
Beneficial, the fish
Fish, rich in fiber and protein, act as an appetite suppressant. When consumed often, a decrease in appetite can be observed. Lean white fish such as bass, sole, halibut, and seabream are low in calories, but fatter fish such as salmon also have their slimming properties: they are rich in omega-3, a good fat which prevents the storage of bad lipids and is easily burned by the body.
Full of calcium
A good reason to consume a glass of skim milk at the end of a meal? Studies at the University of Copenhagen show that calcium can reduce the amount of saturated fat absorbed by the body. Indeed, it would coat the fat molecules to promote their elimination in the intestine. Calcium supplements, however, do not have the same effect.
Think about supplements
Taking fish oil supplements combined with exercise would burn more fat, according to a study published in the American Journal of Clinical Nutrition. It pays to invest in a quality product that provides at least 300 mg of EPA fatty acids and 200 mg of DHA fatty acids per capsule. It is advisable to take two capsules just before training.
The perfectly balanced plate
In order for your plate to provide all the essential nutrients for your body, it must respect a particular ratio: the portion of vegetables must correspond to 50% of the plate – make sure you consume at least two different vegetables to enjoy the benefits of more nutrients – while protein and starch must each occupy 25% of the plate. I hope “weight loss tips without depriving yourself ” will be useful for you