A proven method to control your calorie intake is to replace all sugary drinks with calorie-free water.
Making up 60% of the adult body, water is important for life. Water has the ability to regulate body temperature, transport nutrients, provide structure to cells and tissues, and remove waste. Plain water can help us adapt to a lower-calorie diet.
It should be noted that when we feel hungry, it can actually be a sign that the body is thirsty, so drink a glass of water instead of eating high-calorie snacks.
The DASH and Mediterranean diets have also shown some success. These regimens focus on eating certain foods, such as: Fresh fruits and vegetables; Lean protein; Grains; Nuts; Nuts and beans... These foods help us feel full longer, so we can snack less between meals.
Other tips for maintaining a calorie deficit:
Limit simple carbohydrates
White bread, white rice, regular pasta and other low-fiber, high-carbohydrate foods won't fill you up as well as fiber-rich complex carbohydrates, like brown rice and whole grains. , whole fruits and vegetables.
Light meal
Avoid large portions and fatty dishes. Start with a small salad or a light bowl of soup to fill your stomach, which can help keep you from overeating. Eat fresh fruit or fruit ice cream for dessert.
Read food labels
Important information printed on product labels, such as calories and sugar content, can help us choose the right foods. Take time to compare. For example, some yogurts contain more sugar than others, even if they are lower in fat.
Limit prepackaged meals
They often contain more fat, sugar and salt than our bodies want. Cooking meals from whole foods helps us better control our calorie intake.
