Changing your daily eating habits
One of the easiest ways to start is to adjust your snacking habits. Instead of eating candy or French fries, choose fruit, corn burned or unsweetened yogurt. You can prepare healthy dishes at home to always have something healthy when hungry.
Reduce the amount of sauce, spices high in sugar or fat such as mayonnaise, salad dressing or salty soy sauce. Instead, eat mustard, sauce or fresh herbs to enhance the flavor without adding too many calories.
Try to eat only one serving, avoid eating it a second time. Smaller bowls should also be used to control the amount of food. Also reading the nutrition label on the packaging helps you know how many calories, sugar or fat you are consuming.
"Some changes are small but consistent, which will produce big results. Listen to your body and eat when you are really hungry, not because of emotion or habit," said nutritionist Laura Burak, from GetNaked Nutrition in New York (USA).
Adding more fiber to your diet is also a good way to keep you feeling full longer, such as green vegetables, fresh fruits, whole grains. Drinking enough water every day (about 9 glasses for women and 13 glasses for men) also aids digestion and controls hunger.
Exercise gently and maintain a healthy lifestyle
Without having to go to the gym every day, you can still increase your exercise by taking stairs instead of elevators, walking around the office, or standing up stretchers every 1-2 hours. The goal is about 150 minutes of exercise per week, but even a few minutes a day can work if maintained regularly.
Limit sugary drinks such as soft drinks, bottled fruit juices or sugary coffee. These foods are high in calories but do not make you feel full. If you drink alcohol, choose light or low-sugar, and drink in moderation.
Get enough sleep, 7-9 hours a night. Lack of sleep not only makes you tired but also makes you eat more, especially in the evening.
Another way to save calories is to cook at home instead of eating out. When cooking, use a spray instead of butter, choose toasting or steaming instead of deep-fried. Preparing meals in advance helps you control your ingredients and portions better.
Finally, eat at a reasonable time. Eat more during the day and limit late-night eating. Your body will digest and use energy better in the morning and at noon.
