Weight Loss Rules That Work: Healthy Eating Habits

To lose weight, you need to not only eat the right foods, but also understand when and how to eat them. It is important to get the required daily intake of proteins, fats, carbohydrates and vitamins. But it is equally important to replenish their reserves in such a way that the body does not become exhausted, but at the same time does not accumulate reserves, but uses up what it has accumulated before and remains healthy. The frequency of meals, the speed at which you eat, the size of portions and the amount of fluid you consume, and even how thoroughly you chew your food play a role here.

Implement these healthy daily habits into your life. They will help you lose weight and make your body healthier.

#1 Eat three meals a day (breakfast, lunch, dinner) and add 2 snacks

The body works best when it receives nutrients on time, regularly. When we plan our meals throughout the day, we avoid long periods without food, which can lead to extreme hunger. When we’re hungry, it’s harder to control what we eat, and we’re more tempted to reach for fast food. The best thing to do is to eat at a certain time every day.

This is how the body develops its rhythm and habits. Plan snacks between breakfast, lunch, and dinner. It is better to prepare vegetables, fruits, and nuts for snacks in advance to protect yourself from “hungry” raids on chocolate bars. Hence, rule 2.

#2 Keep healthy food in sight

It’s convenient to keep a basket of fresh fruit, a container of chopped carrots, nuts, seeds, and yogurt in a visible place. All of these things can be used as a snack in case of sudden hunger. Just remember that you shouldn’t go too hard on the nuts: a small handful will be enough.

#3 Don’t skip breakfast

If you want to lose weight, never skip breakfast.

In the evening, plan what to eat in the morning, prepare the food so that you can prepare and enjoy breakfast in peace in the morning. You can, for example, cook yourself an egg. Eggs are a source of protein, vitamins, and minerals. They also give you a quick feeling of satiety.

Many people believe that there is no need to eat in the morning if you are not really hungry. However, studies have clearly shown that those who ate breakfast achieved the best weight loss results. After sleeping, the body, which has not received food for a long time (sometimes this period lasts 10-12 hours), wants to refuel. This corresponds to the principle of so-called intermittent fasting, which has its own meaning and benefits.

However, if you don’t eat in the morning, you’ll start looking for cookies, chocolate, or other goodies around 10 or 11 o’clock, especially if you’re already at work. By the way, if it’s convenient, you can make yourself breakfast and lunch and take it to work.

#4 Eat slowly, chewing thoroughly

You need to eat slowly, carefully, and chew for a long time. By chewing food, we grind it well with our teeth and prepare it for the next stage, because there are no teeth in the stomach. By chewing food, we give our brain a better understanding of its composition and, accordingly, release the enzymes necessary for digestion. Poorly chewed food is less accessible to digestive juices and enzymes. This causes rotting or fermentation and longer digestion. Eating slowly is also beneficial because we will feel full in time and not overeat.

#5 Drink enough water, especially before meals

Drinking water helps you lose weight. Warm water before meals helps to improve digestion and, consequently, metabolism.

#6 Don’t drink sugary sodas

Sweet water contains a lot of empty calories. When you are thirsty, choose plain still water. If you can’t, you can drink sparkling water, but you should wait until the carbon dioxide is released before drinking it. To make it happen faster, stir the water several times with a spoon.

#7 Reduce your coffee consumption

There are different recommendations for drinking coffee. Sometimes it is advised to give up coffee altogether. However, if coffee is your irreplaceable “friend,” reduce the amount of coffee you drink per day and the amount of sugar in it (or better yet, give up sugared coffee altogether).

Drink black coffee with spices and water. Avoid coffee cocktails with milk and cream, which contain a lot of calories.

#8 Don’t add sugar to your food

We are used to eating sweets because it brings pleasure. Our taste buds have become accustomed to large amounts of sugar, so we crave more and more sweets. Choose recipes that don’t require sugar. If your tea or coffee doesn’t taste good without sugar, start by replacing regular sugar with brown sugar, which is healthier. And then gradually reduce the amount of sugar, add lemon zest, cinnamon, or cardamom to the drink, and try to get used to new flavors.

Read labels carefully, as sugar can be found in many products.

#9 Drink green tea

Green tea contains a lot of powerful antioxidants and is a good thirst quencher. Again, it is better to drink unsweetened or only slightly sweetened tea.

#10 Avoid monosodium glutamate and salt, use spices

In addition to sugar, we are used to adding salt to our food. Canned foods, salty foods, pickled and smoked meat are especially high in salt. Excess salt contributes to water retention in the body, which can lead to edema. However, food should be tasty and attractive, so use a variety of spices. Spices promote the secretion of digestive juices and enzymes; they speed up metabolism. Look for flavors that you like! By the way, many spices, such as turmeric, contain nutrients and antioxidants.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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Weight Loss Rules That Work: Healthy Eating

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