Sunday, October 27, 2019

What are the most important dietary habits for weight loss

What are the most important dietary habits for weight loss

by Simo life October 27, 2019
You can lose weight by making some lifestyle changes, following up on the quantity and quality of food being eaten, and making smart and healthy choices that will help you enjoy the taste of your favorite foods and lose weight at the same time, with the need to be alert to the importance of increasing physical activity to 150 minutes during the week.

Top Habits That Can Help You Lose Weight
Healthy Eating Habits to Lose Weight

It is noteworthy that the weight gain that a person has gained over several years is not easy to get rid of in a short time, and therefore the individual must adhere to and continue healthy eating habits until it reaches the desired goal, And prevention m Centers for Disease Control and Prevention suggest that the safe amount of weight lost during the week should be between 0.5-1 kg, in order to avoid regaining lost weight later.

The most important dietary habits for weight loss

Choose food

Changing habits in the choice of food; commitment to health and stay away from unhealthy, helps to lose weight, the following are some of these substances and their impact on weight:

Reduce the number of carbohydrates:
Choosing foods that contain low amounts of carbohydrates and sugars and stay as far away as possible from carbohydrates such as; This is the main motivation for eating and helps reduce the level of insulin responsible for storing fat in the body.

Choosing healthy carbohydrates:
One is advised to avoid improved or simple carbohydrates such as; white rice, white bread, white flour, sweets, most breakfast cereals, added sugars, most pasta, and reliance on healthy carbohydrates found in whole grains.

Avoid artificial sweeteners: One is advised to stop using sugar and sugar substitutes as well. Studies have shown that artificial sweeteners can increase appetite, maintain cravings or addiction to sweets, which can lead to increased desire for snacks, and in fact can This is due to an increase in insulin secretion in the body in response to an expected increase in blood sugar, but in this case may result in low sugar and hunger.

Reducing sugar consumption:
It may be difficult to stop eating sugar completely, but one should stay away from added sugar as much as possible, by avoiding processed and processed foods. In fact, most of the sugars that are consumed are due to fructose sugar or known Fruit sugar, which is analyzed in the liver and converted into fats released into the blood, Although fruits are sweets given to us by nature, attention must be paid to the presence of a large number of sugars in fruits.

Eating healthy fats:
The human body depends mainly on carbohydrates and fats to obtain the necessary energy to carry out vital operations, and therefore it is recommended to focus on the intake of healthy trans fats such as; olive oil, avocado, fatty fish, with the need to reduce the amount of fat found in regular meals, especially from meat.

Focus on protein intake: A protein-based diet contributes mainly to weight loss. Examples of healthy proteins include eggs, poultry, fish, low-fat cottage cheese, beans, peas, and lentils. Enhancing an individual's ability to control body weight, appetite, and metabolic risk factors affecting the circulatory system.

Avoid eating processed foods: It is advised to stop eating processed foods full of sodium, fat, calories, sugar, in addition to not containing the body's need for food sometimes. [3] * Take care of eating vegetables and fruits: Eating sufficient and additional amounts of Serving vegetables and fruits during meals can help you lose weight. They contain large amounts of fiber, water, and fewer calories than other foods, and can be cooked without adding fat and seasoning with lemon juice and herbs.

Supplementation: Some studies suggest that taking vitamin D supplements helps reduce the amount of fat in the body's body fat, and a 2010 study suggests that taking multivitamins helps you lose weight and increase your basal metabolic rate; Calories at rest, as well as reducing hunger.

Depend on healthy drinks: Water is considered one of the best health drinks at all; as it does not contain calories, and gives the body many benefits, and affect positively in the metabolism and metabolism of food, as it reduces the amount of food eaten when you drink before a meal.

so You are advised to avoid unhealthy calorie and sugary drinks such as soda, fruit juices, energy drinks, sports drinks, alcohol, and coffee rich in milk and sugar, and replace it with water, sparkling water with lemon, herbal tea, and black coffee Any additives that can contribute to enhancing the quality of carbohydrate and fat metabolism in the body.

Attention to dietary fiber: eating plenty of dietary fiber helps the body to lose weight, improve digestion, and maintain the beneficial bacteria in the intestine, as well as contribute to the feeling of fullness and fullness in a short period of time.

Organize meals

Organizing Meals One of the steps that can be taken with regard to the organization of daily meals include the following:

Reduce excess snacks: It is important to eat when you feel hungry, especially when adopting ketogenic diets based on reducing carbohydrates, so it is advisable to avoid eating unnecessary snacks, which can be eaten because of their delicious taste or ease of availability and preparation despite, For example, it is recommended to place a small bowl of unsalted nuts instead of taking salted nuts directly from the bag.

Keep healthy meals fast:
It is advisable to prepare healthy snacks and keep them at home and workplace, in order to avoid sweets and ready meals, and ensure easy access to a healthy meal to eat when you feel the need, such as; unsalted nuts, fruits, Chopped vegetables, and low-fat milk.

Breakfast daily: It is intelligent to ensure breakfast on a daily basis to get the energy necessary for daily tasks, and reduce the amount of food eaten during the day, especially if the meal is healthy; it contains breakfast cereals made from whole grains, fruits, Low-fat milk.

Attention to the way and time of eating: It is advised to be careful to eat slowly, chewing food in a good way, in order to reduce the amount of calories consumed during the meal,in addition to the importance of adjusting the clock for 20 minutes to indicate the end of the meal This is enough time for the stomach to send a signal of satiety and fullness to the brain. It is also preferable to set a certain time of the evening to stop eating, especially snacks that are taken while watching TV.

Intermittent fasting: Sometimes an individual needs to try this method when observing weight stability despite continuing to follow the diet, or in order to increase the speed of excess weight loss. Period of sleep, with the possibility of drinking liquids that do not contain calories such as; water, tea, and coffee.

Other eating habits include:

  • Count and count calories consumed during the day to avoid overeating.
  • Cleaning teeth between meals and early in the night contributes to maintaining the cleanliness of the mouth and teeth and reduces the temptation of the individual to eat unnecessary snacks.
  • Use a smaller dish than usual when eating; individuals tend to fill the dish assigned to them regardless of size.
  • Adding hot spices containing capsaicin to food may have a positive impact on weight loss.
  • Start your meal by eating low-fat and sodium soup made from chicken broth and added vegetables, which reduces appetite and slows down the speed of eating.
  • Drinking green tea may help your body burn calories. Eating home-cooked food most days of the week can help you lose weight.
  • Chewing sugar-free chewing gum rich in strong peppermint flavor that may overcome the flavor of snacks with the wrong timing.