Make a Meal Plan
By planning their meals in advance, people can more easily control what they eat and avoid overeating.
Eat Slowly
When losing weight, it is very important to chew your food well and eat slowly to avoid overeating.
Drink Water
Giving up sugary soda is the first thing to do when losing weight. Soda is a deprivation and very harmful calories.
Evaluate Your Emotions Before Eating
Very often, people eat not because they are hungry, but when they are nervous or bored. Emotional eating leads to weight gain.
Watch 1 Hour Less TV
Cut down on TV shows or series by one hour and go for a walk instead. It is the inactivity that leads to weight gain.
Don’t Focus on the Number on the Scale
In the process of losing weight, it is not the number on the scale that matters, but body measurements and well-being.
Take Care of Sleep
Healthy sleep is one of the most important components in the process of losing weight. According to research, people who regularly go to bed before 11:00 pm overeat less.
Don’t use the elevator
Walking up and down stairs every day will not only help you lose weight, it will also increase your endurance.
Don’t Take More Than You Need
The more food on the table, the more we eat. Therefore, put on the table and plate only what you are going to eat.
Avoid Distractions While Eating
Being distracted by movies, TV shows or social networks while eating, people do not notice how much they eat.
Use a Shopping List
Make it a rule to buy in the store only what is on the list. This will keep you from buying junk food. And don’t go shopping hungry.
Use the Pedometer
This is an easy way to track activity. On average, people walk up to 3,000 steps a day. Gradually increase your activity.
Eat Fiber-Rich Foods
Fiber slows down the absorption of carbohydrates, normalizes blood glucose levels, and also absorbs and removes some of the fats from food from the body. Fiber-rich foods include vegetables, fruits, legumes, and whole grains.
Walk
Daily walks are very important for weight loss.
Choose to Be Active
Instead of going to a café or a movie with friends, offer them active recreational activities. For example, walking in the park, cycling, visiting exhibitions, museums, etc.
Reduce Alcohol Intake
Cocktails and low-alcohol drinks are very high in calories due to various additives. Excessive alcohol use can disrupt an overall balanced diet.
Lose Weight Together
Together, people are more motivated and easier to cope with diets and sports.
Eat Less Sugar
Instead of two tablespoons of sugar in coffee or tea, add one. Also, cut down on sweets.
Read the Ingredients of the Products
Do not look at the name “organic” is better than “dietary”, it is better to always read the ingredients of the products.
Eat Healthy Fats
Healthy fats help you stay full longer. Most of them are in nuts, olive oil and avocados.
Eat Breakfast
Breakfast is very important. It is best to eat protein-rich foods in the morning. After all, they saturate the body better and help to avoid unnecessary snacking.
Set Easy Goals
Losing weight should start with small goals. For example, lose 5 kg or put on favorite jeans.
Avoid Dieting
Diets help to lose weight quickly, but usually after them people begin to eat in the usual way and gain even more extra pounds.
Don’t Limit Your Favorite Food
You shouldn’t limit yourself. You can eat everything, but in small portions.
Don’t Count Calories
Focus not on counting calories, but on the content of food in proteins, fiber, fats and carbohydrates. It is they who ensure the normal functioning of the body.
