11 Rules of Healthy Eating to lose Weight

(Reading time: 3 minutes) Struggling unsuccessfully with overweight and obesity? Can’t stick to a diet? Starting to get sick? It’s time to change that! Here are 11 tips on how to eat healthily and maintain a slim figure.

Table of content:

We encounter more and more people with both overweight and obesity worldwide, in every age group. The statistics are alarming. However, every extra kilogram increases the risk of diseases such as diabetes, hypertension, or cardiovascular diseases. It’s worth taking on the challenge and losing weight. Here are a few principles that can help you with that.

1. Eat regularly

Eat every 3-4 hours. This way, our metabolism will function properly, and the meal will be digested without the body storing fat.

2. Don’t skip breakfast

There’s a reason why they say breakfast is the most important meal of the day. Eating breakfast prevents, among other things, blood sugar drops, which helps avoid hunger attacks, and the body switches to energy conservation and fat storage.

3. Drink Water

Water speeds up metabolism and reduces hunger. During weight loss, drink 2-2.5 liters of water per day. Drink water preferably only between meals, in small sips. Not only will we hydrate the body, but we will also lose weight more easily because our body will receive the signal that the stomach is full, and therefore, we will eat less of the main meals.

4. Don’t forget about fruits and vegetables

If we want to be slim and healthy, let’s not forget about fruits and vegetables, as they contain large amounts of fiber, vitamins, and minerals. They regulate bowel function and increase the feeling of satiety. Moreover, they contain flavonoids – active substances that increase the body’s resistance to the development of cancer and circulatory system diseases.

5. Limit fried products

Frying food greatly increases its calorie content. Use cooking techniques such as steaming, stewing without adding fat, baking, or grilling on a pan without adding fat.

6. Limit Salt Intake

Excessive salt consumption can lead to water retention, bloating, and elevated blood pressure. Be mindful of hidden sodium in processed foods and opt for fresh, whole ingredients seasoned with herbs, spices, or salt-free seasonings to flavor meals without the negative health effects of excess salt.

7. Don`t avoid carbohydrates

A common mistake made by people trying to lose weight is avoiding carbohydrates.However, carbohydrates are a source of energy for the body and help burn fat. Of course, carbohydrates are important in weight loss, complex carbohydrates, such as whole-grain products, brown rice, legumes. Due to their complex structure, they require more energy for digestion, and consequently – burn more calories. Let’s avoid simple carbohydrates, such as white sugar, sweets, white bread. They provide empty calories, which lead to weight gain.

8. Avoid snacking between meals

Snacking adds extra calories to the diet. Plan your day so that there is no time for boredom. It is boredom that causes us to snack more often, and as a result, gain weight. If we really can’t wait until the main meal – let’s snack on carrots or bell peppers cut into sticks.

9. Avoid excess salt

Salt causes water retention in the body, so our weight doesn’t drop. Let’s give up products containing hidden salt. Ready-made soups and sauces, salty cold cuts, canned goods, etc. Let’s not provide dishes with salt, and instead use herbs and spices (e.g., basil, thyme, coriander, oregano).

9. Meals nicely presented

When preparing meals, pay attention to making them tasty and nicely presented. There’s a reason why they say, “We eat with our eyes.”

10. Be active

Physical activity is important for effective weight loss. Let’s choose the type of activity that we like. Cycling, walking, Nordic walking (marching with special sticks), dancing, swimming, or gymnastics – let’s choose ourselves. Choosing the right pace and duration of exercises should be closely adjusted to the current capacity of the body. Exercise increases the rate of metabolism, helps regulate appetite, thus facilitating weight loss. It improves not only the figure but also the well-being.

11. Maintain Portion Control

Controlling portion sizes is key to managing calorie intake and preventing overeating. Use smaller plates, pay attention to hunger and fullness cues, and practice mindful eating to avoid consuming more calories than your body needs

See also

Leave a Comment

Your email address will not be published. Required fields are marked *