Have you ever wondered why you keep gaining weight over the years? Read the article to learn correct eating habits and immediately stop gaining weight.
Steps
Step 1. Be aware of your body
Often people tend to gain weight slowly and don't notice it until it becomes a bigger problem. Those who monitor their weight immediately notice that they are gaining weight, even if only by a few pounds, and are able to change their habits accordingly. By checking your weight regularly, you can make minimal changes to your lifestyle to lose small amounts of weight instead of having to make more drastic changes to lose a lot of weight (making the task more difficult and intimidating).
Step 2. Eat 5-6 small meals a day
Eat every 2 1/2 to 3 hours from the time you wake up until you go to sleep. It may feel like you're eating a lot of food, but five small meals a day will help you lose weight.
- Eat protein with every meal, such as chicken or turkey breast, minced lean turkey, swordfish, egg white, etc.
- Eat Carbohydrates - Bread, pasta, rice, potatoes, cereals, chips, corn, peas, cooked carrots. Eat the carbohydrates you want, but only when paired with protein and eat half the usual portions! This means you'll still be able to eat the good fats, such as flaxseed oil, safflower oil, canola oil, and sunflower oil. Fats to avoid: butter, fried, mayonnaise and fatty dairy products.
Step 3. Exercise
This is the only sure way to increase the metabolic index to burn more calories during all hours of the day and night. You need to do 20-30 minutes of uninterrupted physical activity, or exercise at least three times a week. However, doing more than 45 minutes of physical activity per session or exercising more than five times a week is not recommended. The level of physical activity must be intense enough to increase the heart rate (for example, a brisk walk).
Step 4. Drink lots of water
Water helps eliminate toxins and fat from the body. Remember to always keep a bottle of water on hand to sip during the day - liquids also help reduce the feeling of hunger, so you will eat less at meals.
Step 5. Give yourself a day off
Do not completely deprive yourself of sweets and snacks or you will not be able to follow the diet. Give yourself one day off each week to eat a piece of cake or drink your favorite beverage. A break from the diet will help you maintain the right mental attitude to reach the desired weight.
Advice
- Drink plenty of water, especially before meals. Not only is it good for the body, it also reduces hunger. However, do not replace it with fruit juices, very rich in sugars.
- Eat a king's breakfast, a prince's lunch, and a poor man's dinner. Prepare small portions and do not eat after 8pm to burn the food before going to sleep.
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Below you will find the most common reasons why a dieter does not lose fat, but musoli. Furthermore, the weight can remain the same if you are developing muscle mass by reducing calorie intake - an increase in muscle mass helps you lose fat. Pay attention to:
- Foods that are too high in calories, such as snacks, pizza, desserts, pasta, bread, and dairy products.
- Inadequate or non-existent physical activity.
- Slow thyroid. To check if you have thyroid problems, check your body temperature when you wake up. If it is below 37 degrees Celsius for 7 days in a row, discuss it with your doctor, who may decide to do other tests (about one in two Americans have a slow thyroid).
- Consume at least 20 grams of protein for breakfast. Proteins regulate insulin levels. A breakfast rich in sugar and carbohydrates leads to an increase in insulin levels in the blood; in the presence of insulin, fat is not burned but is stored by our body for energy. The result is hypoglycemia which persists throughout the day.
- Don't consume too much fat, such as butter, salad sauces, and fried foods.
- Excessive consumption of sugar. Did you know that the FDA allows fruit juice companies to label a product as "unsweetened", as they claim that most sugars are filtered out during production?
- Do not eat the largest meal in the evening instead of breakfast. Eating too much before bed (or worse, having a midnight snack) does not allow you to burn calories by storing fat (energy).
- Excessive alcohol consumption slows down the metabolism and is treated like sugar by the body.
- Eating too little also puts the body into hunger mode. The body uses muscles for energy by storing fat. Eat at least three meals a day well spread throughout the day. Never skip meals, except at night.
- Don't snack too many between meals.
- Hang out with fit people with a healthy lifestyle. You too are likely to learn their good habits by avoiding unhealthy foods. Or, if they were to suggest that you eat fast food (albeit unlikely), they might also ask you to exercise to burn fat. Also beware of people with a very active metabolism (those who eat what they want without gaining weight); the fact that they can does not mean that you should follow their example too.
- If you get hungry during the day, eat a healthy snack, such as apples or grapes.
