10 Ways To Adjust Your Eating Habits To Lose Weight
In this article we share 10 simple ways to adjust your eating habits to lose weight without having to diet.
If our goal is to lose weight, it may be that the solution is not based on reducing fat or calories. There are many factors that make us gain weight without our knowledge and it would not cost us anything to change.
Learning to change eating habits to lose weight
Restrictive diets are no longer in fashion. Being hungry, controlling every serving or suffering at every meal not only causes mental stress, but in the long run it has a concertina effect and makes us gain even more weight.
More and more nutritionists recommend learning to eat healthily to gradually lose weight. Furthermore, this decision affects our health in a positive way, as we feel full of energy and in a good mood.
The most important thing is to learn how to lose weight. We must know the bad habits that cause us to gain weight without us noticing and replace them with others that are much more effective and healthy.
1. Choose whole grains
We need to reduce the consumption of cereals, as they are a source of a lot of energy. If we don’t expend that energy, all we do is gain weight.
However, whenever we go to cook with cereals, we recommend opting for the wholegrain ones. These are rich in fiber, favor intestinal transit and are more satiating.
2. Replace bad fats with good ones
Good fats do not make us fat, but they nourish us, they activate the metabolism so that we burn more fat, especially from the abdomen area.
What healthy fats can we eat?
- Coconut oil
- Olive oil
- Avocado
- ghee
- Oilseeds
- seeds
- Egg yolk
- blue fish
3. Eliminate sugar
Eliminating sugar is much more effective than counting calories or reducing fat. Sugar alters our body and promotes the accumulation of fat, especially around the waist.
We can choose another type of sweetener:
- coconut sugar
- stevia
- Bee’s honey
- Xylitol
4. Reduce salt
Salt favors fluid retention. It makes us gain weight and volume. Therefore, we should reduce their consumption as much as possible and choose, whenever possible, sea salt instead of common salt.
We can enhance the flavor of our dishes with spices, vinegar, lemon, garlic, etc.
5. Consume more proteins
Protein helps us lose weight, increase muscle mass, speed up metabolism and reduce waistline. However, we recommend not overindulging in animal protein and also incorporating vegetable protein into our diet:
- Legumes
- Oilseeds
- seeds
- Avocado
Vegetable protein, besides being of good assimilation, also gives us a lot of fiber.
6. Don’t forget the salad
Accompanying each meal with a good salad is one of the most recommended eating habits to lose weight without going hungry.
Salads are very filling and are rich in vitamins and minerals.
7. Beware of dairy products
Milk and dairy products make us gain weight and, in many cases, we don’t digest them well because of their lactose content. We can replace them with vegetable drinks that we can prepare at home or buy, based on the following ingredients:
- Oat
- Rice
- Almonds
- Hazelnut
- Spelled
- Hemp
8. Eat more for breakfast and dine less
Breakfast provides us with the energy we’ll burn throughout the day. In contrast, dinners tend to increase our body fat stores. For this reason, to lose weight , we must have a complete and balanced breakfast and early dinner.
It’s not about going to bed hungry, but about choosing light foods that satisfy us and that we can digest well.
9. Drink more water
Drinking water throughout the day, fasting and without meals, is one of the best eating habits to lose weight for the following reasons:
- Speeds up metabolism.
- Fights fluid retention.
- Increases sweating
- Improves digestion.
- Avoid impulse eating when we’re not hungry.
We should drink at least a liter and a half of water every day.
10. Chew well
Chewing food well is a very simple habit to lose weight without starving yourself. Chewing well, we can satiate ourselves earlier and eat less, and even improve the assimilation of nutrients.
We must learn to eat slowly, without haste and without anxiety, in order to enjoy the food while we are able to eat less.
