Participants of a study about the importance of a diet and meal routine lost an average of 3.1 kg (6.8 lbs) after 12 weeks. What’s most important is that they decreased their risk of diabetes and heart disease. We all need to follow an eating routine and stick to healthy habits, without having to limit ourselves to a specific type of food.
1. Drink 9 glasses of water per day.
First of all, you should drink a glass of water 30 minutes before your meals. One piece of research that was conducted showed that this increased weight loss by 44% over 3 months.
Second, it is recommended to have 12-13 cups of pure water for men and 9 cups for women per day. This habit keeps you hydrated and helps you to get rid of the toxins that are our enemies when trying to lose weight. Moreover, it makes you feel less hungry.
2. Don’t be afraid of avocados.
Black beans, Brussels sprouts, avocados, broccoli, apples, and carrots all have a special ingredient that is called soluble fiber. It is not just good for staying in shape, but also for your health in general. It reduces the risk of diabetes and heart disease.
A study found that for every increase in 10 grams of this fiber, your body fat decreases by 3.7%. It is recommended to have 25-38 grams per day.
3. Sit facing away from the food displayed at restaurants.
It seems simple, but many of us probably don’t practice this. If you are going to sit in front of a nice cake for a long time, your desire to have it is going to increase.
It’s better to sit in a restaurant or a cafe so that you’re not overlooking endless rows of delicious food items.
4. Get enough vitamin D.
Sunlight has a positive effect on weight loss. This happens because of vitamin D. A study showed that, after following 4,659 women for 4 years, higher levels of this vitamin are linked to less weight gain.
In case you don’t get enough sunlight, you can start using supplements. Otherwise sitting outside for 10–15 minutes every morning can be very effective.
5. Have a variety of foods with meal.
We tend to lose interest in a specific flavor, that’s why, after eating a big meal, we still have a room for dessert.
To escape overeating, it is better to have small portions of different foods for one meal (like tapas), so you can enjoy different tastes, but still not feel super full. And it is always better to use a small plate. A good example can be a Turkish breakfast, with lots of small plates and a variety of foods.
6. Don’t drink tea with milk.
We might’ve had dinner, but still feel very hungry before we go to bed. Some of us prefer to have some tea with milk to reduce our appetite at night, but according to science, this is not such a good idea.
Researchers say that tea contains high levels of compounds that help to reduce fat. Proteins in cows’ milk cancel this fat-fighting ability in tea. So, if you need to kill this feeling of craving something at night, just have a glass of tea without milk.
7. Put down your fork between bites.
Your body can register a feeling of fullness immediately. But normally, it takes up to 20 minutes to hit your brain. So there is a question about how to learn to eat slowly.
Try putting your fork down between bites. It will help extend the mealtime and stop you from getting that additional serving.
8. Split main meals with someone else when dining out.
Splitting entrees and main meals with your friend or partner is a good trick when you’re trying to eat smaller portions. Just order one meal for both of you and ask for 2 extra small plates. After finishing the main course, you won’t feel guilty about enjoying a nice dessert.
Have you ever tried to lose weight? Have any of these tips helped you? What other tips would you give to someone who’s trying to lose weight? Please share your thoughts in the comments!