10 simple habits that work wonders against extra pounds

Drink 2 glasses of water before the 3 meals of the day.

A study published in the scientific journal Obesity showed that people who drank 2 glasses of water, morning, noon and night before meals, lost twice as much weight as those who didn’t. In this 12-week study, participants had to drink about 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-based slimming effect would be quite simple, “filling up” on water before meals naturally reduces cravings for food (satiation).

Note: Drinking 6 glasses of water a day might be a bit drastic, but if you’re already drinking 1 large glass of water before lunch and dinner, and why not an orange juice for breakfast, that’s a good start.

Walk upstairs instead of taking the elevator or escalator.

Easy to change and effective habit. If you take the subway every day, take the escalator on foot instead. The same goes if you work or live on the upper floors, go upstairs and escape from the elevator. It’s an effective way to burn some calories and stay in shape.

If you have to go to a party or social event, eat a healthy meal an hour beforehand.

As is well known, many politicians increase in office. It is true that they grace many public and private events with their presence. In addition, eating with a lot of alcohol and snacks (e.g. chips) is often unhealthy. Like everyone else, you can easily be tempted by products high in salt or sugar. A good trick to resist all these temptations is to eat a healthy meal 1 hour before the party or event, e.g. B. a salad with whole grain bread and some cheese. When you’re at the party, you’ll be less hungry and, logically, you’ll eat less.

Replace artificial sodas and juices with natural juices or water.

We all know that according to some studies, sodas and other sugary drinks are bad for the body, increasing the risk of diabetes, obesity (high-calorie drinks) and sometimes even cancer. If possible, give preference to natural drinks, e.g. Lemon juice, orange juice, herbal teas (let cool in the fridge), or just water. Another idea is to substitute solid calories for liquid calories, rather than fruit juice with a high-fiber whole fruit.

Take your time to eat!

For example, when you have lunch or dinner, you should stay at the table for at least 20 minutes to have good digestion and good food absorption. Use your phone or a watch to see how much time you spend at the table. Don’t forget to chew the food well.

Eat a diet high in protein and low in carbohydrates.

A Danish study of 772 families showed that the diet with the highest protein and lowest carbohydrate content was the most effective for weight loss. In summary, a protein-based diet includes white meat, lower-fat dairy, beans for fiber, and lower-carb white bread or white rice. It is believed that proteins provide a stronger feeling of satiety than carbohydrates. Read our article on the protein-based diet

Eat high-fiber foods

Foods that contain fiber are soybeans, beans, corn, brown rice, whole wheat bread, prunes, etc.

Dietary fiber helps (partially) with weight control and also has a beneficial effect against constipation.

Instead of eating out, cook as much as possible.

The great thing about cooking yourself is that you know the ingredients. For example, you can buy organic fruits and vegetables, which are healthier for your health because they are less contaminated with pesticides. Foods sold in fast food and some restaurants often contain more sugar and bad fats than what you prepare. Studies have shown that people burn more calories when they eat out compared to those who eat at home. Of course, be careful not to serve yourself or your family too large portions.

However, if you often have to eat out, choose low-calorie and healthy menus.

Don’t miss a meal, eat dinner early and at a set time.

It is important to eat regularly at a fixed time, i.e. to eat the 3 main meals of the day and 2 to 3 snacks between meals, for example eating a banana or a muesli bar. As with sleeping, regularity is an important tip for losing weight.

Dinner should be eaten as early as possible to avoid late-night snacking. It is also important to let the intestines rest for 12 hours at a time between dinner and breakfast. The original meaning of the term lunch, breaking the fast, now takes on its full meaning.

Eat foods with a large volume

Fruits and vegetables have a higher volume than other foods like cheese or fries because they contain water and fiber. So give preference to dishes with a large volume, this is especially true for soups. In the winter, try eating more soup and fewer fries or hamburgers. Large volume foods facilitate weight loss.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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