For many people, losing weight and dieting is a tough fight! Never before has so much information been available to successfully lose weight. There are hundreds of diet plans, all waste programs s , special feeders, etc. Yet it is a fact that losing weight is certainly not easier. In fact, if you take the numbers (1), the Dutch will not get slimmer, but they will arrive sooner.
Drink at least 1.5 liters of water a day every day
Your body consists of approximately 65% ??water. That means that water is super important for your overall health. But did you know that water is also important for burning calories? Or when you drink enough water you are less hungry for a fatty bite? Drinking more water is especially important when you drink a lot of juices or sodas . In order to get off to a good start, the first healthy habit is therefore to drink enough water, do you already do that?
Proper ratio of nutrients
All the food you eat consists of proteins, carbohydrates and fats , these are the macronutrients. In addition, you also have micronutrients (vitamins, minerals). Each of these macro nutrients has a certain effect on your body. For example, carbohydrates are used for fuel, then fat and if not otherwise, proteins.
The problem with the Western diet is that too many carbohydrates (especially the simple ones) and too many fats are eaten (not the omega 3 ). This gives your body much more fuel than it needs. The surplus is then also stored in body fat.
Proteins on the other hand are not quickly stored in fat. That is why it is a good tip to start eating food rich in proteins, so you also become saturated more quickly. Think of poultry, organic meat, fish, eggs, nuts etc. Now I do not recommend a high protein diet, but rather a better balance between proteins, carbohydrates and fats.
More healthy fats
This healthy habit is so important that I will mention it again. According to research (2), the best way to protect yourself against cardiovascular disease is to increase your intake of healthy fats . Unfortunately, the ratio omega 6 to omega 3 has been disrupted in most people. However, fats are very important and certainly not fatteners when you get the right food.
Excessively high saturated fats and trans fats is not a good idea (which you often find in ready-to-eat foods). But the healthy fats from sources such as wild salmon, nuts and olive oil are very good for you! Indeed, another study (3) has shown that even fish oil supplements can help with weight loss.
Never go shopping if you are hungry
This speaks for itself, yet this is a mistake that you can easily make. In fact, even the most seasoned health veteran can not always resist the temptation in the supermarket. Do you have to imagine what will happen when you also go shopping on an empty stomach? The store chains are responding to this by placing everything as strategically as possible.
That is why you always see all kinds of small delicacies at the counter. Before you know it you have already done something in your shopping cart. In order to prevent this, as a rule you should NEVER buy groceries on an empty stomach. In addition, there is a good chance that you will be shopping for the next 7 days, which largely determines your diet. When you have a lot of ready-to-eat fast food, you’ve actually lost.
Use smaller plates
A very simple tip to eat less immediately is to use smaller plates. We are used to eating our plate cleanly. However, if you have a large plate on the table, the risk of overeating is high. By using smaller plates, the portions will automatically also become smaller.
The rule to lose weight is eating healthier and eating less in most people. Now you do not really have to pay attention to your portions when you make healthier food choices. However, in the beginning it is advisable to apply this tip.