How to Start a Healthy Diet to Lose Weight

How many times have you tried to start a diet or a plan to lose weight?

We know that it is not easy to prepare yourself to achieve this challenge. For this reason, today we give you several recommendations that will help you get in shape and that, in addition, will inspire you to eat more healthily.

Either because you want to lose a few kilos and get in shape for the summer, because the doctor has recommended you reduce the size (or two) of your pants or because you recently had a child and want to recover your body. These reasons and more are legitimate with regards to beginning a decent eating routine — and adhering to it.

Many people decide to go on a healthy diet every day and many fail in the attempt or who are tired of not seeing results. You are probably facing the question that many of us ask ourselves: what is the best way to eat? Follow the food pyramid, count calories, eat whole grains or products without TAC or do a detox based on vegetable juices? The options are more and more and, consequently, this can generate more confusion.

Today, many nutrition experts believe that instead of sticking to a strict and prohibitive diet, they should learn to eat healthily. Thus, in addition to maintaining the figure or recovering it, we give the body the necessary nutrients to be healthy and strong.

What does a healthy diet involve?

In our language, it is about eating “real food” instead of processed food. That is food that comes from the earth, from a tree, or the ocean: meat, fish, vegetables, natural products, cereals, eggs, nuts, and others. As for the processed ones, surely you already know which ones we are referring to: if it comes from a machine, from a flashy bag, or if the list of ingredients is endless, we can put them in this group. Come on, if it was real food at first, but then it has gone through thousands of processes, you can be sure that it will not give you something rich in nutrients.

Although it may seem like an almost impossible task at first glance, learning to eat well and follow a healthy diet is a habit that will only bring you benefits. Here are a few recommendations for you to swell with motivation and decide to change:

5 Tips to start a healthy diet

  1. Prepare your mind. We are not all the same, so you must ask yourself certain questions before starting your new healthy diet. For example, do you have a hard time changing the way you eat? What number of kilos would you like to lose? How fast do you want to lose them? How probably would you say you are to meet your objectives? When you set these or comparative boundaries, you’ll have a more clear thought of what you need to accomplish, and afterward, you can pick the strategy that turns out best for you.
  2. Small changes give big results. Rome wasn’t built in a day, and summer is yet to come. Instead of making drastic changes, try to gradually modify your eating behaviors. Every week replace some processed foods with others that are nutritious until, progressively, you learn to live without them. A good trick is to prepare the grocery list before you leave home—and don’t cheat!
  3. Commit to change. Assuming you choose to change your dietary patterns, do it because of conviction, not because you have been persuaded. This will be the key when you have to choose between a carob or butter muffin (by the way, be sure to try the carob ones!). After all, what you are looking for is to improve your quality of life: remember that.
  4. Know the food groups. Your body digests supplements in various ways given regular physical processes: to assemble muscle, transport supplements, power specific organs, or even store fat for some time later. Hence, you should realize what proteins, carbs, and fats are.
  • Proteins: Surely you have heard about them in the gym or have seen advertisements for protein shakes. Well, this is because muscles tear when you exercise and use protein to rebuild themselves stronger. Therefore, they must be the protagonists of your healthy diet. In what foods do you find protein? In chicken, eggs, fish, pork, beef, nuts, legumes, quinoa, and most dairy products.
  • Carbohydrates: In the body, this type of food is converted into glucose, which provides energy to start all kinds of bodily functions. There are solid starches, like natural products, vegetables, and, somewhat, grains. And afterward, there are the ones you need to stay away from except if you’re continually preparing for long-distance races: handled and refined grains.
  • Fats: Although it sounds paradoxical, they are essential to be healthy and active. Among many functions, they protect organs, provide and store energy, and regulate hormones. You can find them in avocados, almonds, olive oil, walnuts, and almond butter (easy to make at home!). Coincidentally, the expansion in size is more connected with starches than fat.
  1. Select foods and control portions. Interestingly, on the off chance that we give the body what it needs as per our degree of movement and way of life, we will feel fulfilled, with the important energy and support.

Now that you have a little more information, go ahead and design your new healthy eating plan. As a gift, we leave you a bonus of tips for you to take into account when re-educating the way you eat, success!

  • Use smaller plates and larger glasses.
  • Divide your day into 5 daily meals.
  • Do not ban yourself, but reduce the portion (and compensate with more exercise).
  • Put healthy and attractive foods at your fingertips.
  • Eat without guilt.
  • Take a healthy snack with you.
  • Chew more.
  • Limit alcohol intake.
  • Decrease sugar consumption.
  • Have supper 3 hours before nodding off.
  • Do exercise.

What to drink to lose weight and maintain a healthy diet

Drinking water

Accepting you feel depleted, have a cerebral aggravation, or are tremendously bearish. A review distributed in The Journal of Nutrition uncovers that a gathering who were exposed to a circumstance of over 1% lack of hydration immediately encountered an abatement in the condition of mindset, diminished fixation, and cerebral pains. According to the study authors, certain neurons detect dehydration and can send signals to other brain regions that regulate and influence mood and cognitive functions. It is generally recommended to consume a daily amount of 2.5 liters in women, and 3.4 liters in men.

If you want to lose weight … At a meeting of The American Chemical Society, researchers stated that in diets lasting more than 3 months, people who drank water before meals three times a day lost up to 2 kilos more than people who did not increase their weight. water consumption. A good tip: drink two glasses of water (approximately half a liter in total) before each meal.

If you exercise for less than an hour… The fact that we perspire does not mean that we should consume isotonic drinks rich in sugars and mineral salts. Water is needed to help the body rehydrate, and because it also helps lubricate joints, provides cushioning for organs and muscles, as well as positive influences many other vital processes. However, many people tend to overestimate their needs for sugars and isotonic drinks during exercise. And it is in reality, we only need water unless we exercise for more than 90 minutes at a moderate-high intensity. Drink around a portion of a liter of water between a few hours before working out, and around 250 ml. 10 minutes before beginning, and like clockwork all through the activity.

Drink tea

If you are trying to cut back on coffee … Black tea can be a great alternative to coffee and the high caffeine intake in general that we consume daily. Tea contains a measure of 50 mg for every mug, while espresso has a centralization of 100 to 190 mg for each cup.

If you have stomach problems … In traditional Chinese medicine, tea is said to improve the digestion process by neutralizing stomach acids. Oolong tea is recommended to help the digestive system of its detoxifying quality, as well as ginger tea, which also facilitates digestion.

Drink juices

If you want to alleviate blockage … Prune juice is plentiful in L-ascorbic acid and minerals like calcium and iron. It is also high in insoluble fiber, which helps move waste through the intestines for elimination. Drink some prune juice in the morning to help balance the nutrients at breakfast. Always look for 100% natural juices to avoid added sugars and extra calories.

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