6 Healthy Habits That Nutritionists Adopt When They Want to Lose Weight
Weight-loss is not directly related to a diet based on meat or vegetables, rich in carbohydrates or fat. You can lose weight in many ways. The weight loss part is easier, keeping the weight after you lose weight is the hardest.
NBC News has identified with a nutritionist a number of healthy habits that will help you lose weight and keep your body weight if you keep them throughout the year:
Give up your ideals
Instead of losing your time by eating less for an ideal weight, it is better to give importance to the signs your body transmits to you. Cholesterol levels, blood pressure, and blood glucose are just a few indicators that tell you about your body’s health. The number displayed on the quadrant is also important, but it does not make a goal in itself to reach a certain number at any price.
Focus on quality
Replace refined foods, processed with other natural, integral foods. Every time you eat, metabolism moves as your body begins to process food. Comparative studies have indicated that natural foods are processed up to 50% heavier than processed ones, which means that the body will consume 2 times more calories to break down food.
This will make it easier to lose weight and prevent those extra pounds from coming back. A study conducted in 2018 on more than 600 adults concluded that although there are many ways to lose weight, the most effective way is to choose nutritious foods from a qualitative point of view: no sugar and refined cereals, more vegetables and whole foods.
Consume foods with high fiber content
Fibers are found in beans, peas, nuts, seeds, fruits, vegetables and whole grains and have a very important role in eating. They provide a long-lasting feeling of satiety, are harder to digest, which means they will not cause sudden increases in blood sugar. Fiber plays an important role in the health of the digestive system, preventing the proliferation of certain types of bacteria that can cause inflammation and weight gain.
Ensure a sufficient level of protein
Proteins help you feel sober and speed up your metabolism. The body burns more calories after eating protein, fat or carbohydrates. Proteins play an important role in muscle repair, especially after you’ve been training for strength. If you have been given a toast or cereal after training, your body’s muscles will suffer and the rate of metabolism will drop. So you better replace bakery products or other carbohydrate-rich foods with a Greek yogurt omelette or a smoothie and a cup of high-quality protein powder.
Sleep must be a priority
It is proven that a night without enough sleep increases the chances of eating more unhealthy foods the next day. Insufficient sleep increases the feeling of hunger and makes us less active. If you sleep less than 7 hours a night or fall asleep and sleep with interruptions it is good to take action.
You need to reduce the amount of coffee you drink after midday, not to drink more than one alcoholic drink in the evening because alcohol has a negative influence on the quality of your sleep and you should stop using your phone or laptop at least one hour before bedtime.
Find friends’ support
We all need the help of those around us sometimes, and this is more important for people who are trying to lose weight. When you go out to eat, go along with your friends who have healthy culinary habits, and with your other friends you can go to the movies or visit a museum.
The friends who support your cause are the ones who will make you responsible and this will help you in the long run.