- Drink 2 glasses of water before 3 meals a day.
A study published in the scientific journal Obesity found that people who drank 2 glasses of water before breakfast, lunch and dinner lost twice as much weight as those who did not drink water. In this 12-week study, participants had 470 ml (16 US ounces) before each meal. At the end of the study, those who drank the equivalent of 2 glasses of water before each meal lost about 2.5 kg (5.3 pounds). The mechanism behind this water slimming effect would be very simple, “filling up” with water before a meal naturally decreases the urge to eat (satiety).
Note: Drinking 6 glasses of water a day may be a bit drastic, but if you already drink 1 large glass of water before lunch and dinner and why not an orange juice for breakfast, it’s already a good start.
- Walk up instead of taking the elevator or escalator.
Simple to change and effective habit. If you take the subway every day, why not walk instead of the escalators. Ditto if you work or live on the upper floors, walk up and escape the elevator. It is an effective way to burn a few calories and stay fit.
- If you have to have a holiday or a social event, eat healthy 1 hour before.
It is well known that many politicians gain weight once they take office. It is true that they must honor their presence at numerous public and private events. And so to speak, food is often unhealthy with lots of alcohol and snacks (e.g. chips-uri). Like everyone else, one can be tempted by products that are high in salt or sugar. A good thing to resist all these temptations is to eat a healthy dish 1 hour before the party or event, such as a salad with wholemeal bread and some cheese. When you are at the party, you will be less hungry and logically eat less.
- Replace artificial sodas and juices with natural juices or water.
As we all know, sodas and other sugary drinks are bad for the body, increased risk of diabetes, obesity (high calorie drinks) and sometimes even cancer according to some studies. Prefer, if poti, the taking of natural drinks, e.g. lemon juice, orange juice, herbal teas (they can be left to cool in the fridge) or just water. a whole fruit richer in dietary fiber.
- Take time to eat!
For example, when you have lunch or dinner, you will need to stay at the table for at least 20 minutes to have good digestion and absorption of food. Use your laptop or watch to see how much time you spend on the table. Also remember to chew food well.
- Adopt a diet richer in protein and lower in carbohydrates.
A Danish study of 772 families showed that the diet that was richest in protein and lowest in carbohydrates was the most effective for losing weight. In summary, a protein-based diet includes white meat, low-fat dairy products, fiber beans, and less white bread or high-carb white rice. Protein is thought to be more satisfying than carbohydrates. Read our article on the protein diet
- Eat high-fiber foods
Foods that contain fiber include soy, beans, corn, whole grain rice, whole grain bread, prunes, and more.
Dietary fiber helps control weight (in part) and also has a beneficial effect against constipation.
- Instead of eating out, cook to the fullest.
The big advantage of cooking yourself is that you know the ingredients. For example, you can buy organic fruits and vegetables that are healthier because they are less polluted with pesticides. Foods sold in fast food and certain restaurants often contain more sugars and mauvaises graisses than those that cuisinés par vos soins. Studies have shown that people eat more calories when eating out than those who eat at home. Be careful, of course, not to serve you or your family too many portions.
If, however, you need to eat out often, choose low-calorie, healthy menus.
- Don’t miss a meal, eat early in the evening and at a set time.
It is important to eat regularly at a fixed time, ie follow the 3 main meals of the day and 2 to 3 snacks between meals, for example, eat a banana or a cereal bar. As for sleep, regularity is an important tip for weight loss.
The evening meal should be taken as early as possible, this will avoid night snacking. It is important to leave 12 hours of affiliation between sun and breakfast. The first meaning of the term lunch, breaking the fast, will now regain its full meaning.
- I often eat foods with a thick volume
Fruits and vegetables have higher volumes and other foods such as fruits or fries, machines contain water and fiber. So favor foods with a large volume, especially soups. In the winter, try to eat more soups and less fries or burgers. High-volume foods facilitate weight loss.
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