10 Ways To Adjust Your Eating Habits To Lose Weight

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One of the most effective ways to lose weight is to chew food well. This way we give time to the signal of satiety arrives before the brain and we eat less.

If our goal is to lose weight it may be that the solution is not based on reducing fat or calories . There are many factors that make us gain weight without our knowing it and that it would not cost us anything to change. Therefore, we must know how to adjust some eating habits to lose weight.

Eating habits to lose weight

Strict diets are no longer one of the dietary habits for losing weight. Going hungry, controlling each ration or suffering in each meal not only causes us mental stress, but in the long run it causes a rebound effect and makes us gain weight more.

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The important thing is to learn to lose weight. We must know the bad habits that cause us to gain weight without our noticing and replace them with others that are much more effective and healthy.

1. Choose the whole flours

We must reduce the consumption of flours , since they are a source of a lot of energy. If we do not spend it, all we do is gain weight.

However, whenever we go to cook with flour we recommend opting for the integrals . These are rich in fiber, favor intestinal transit and are more satiating.

2. Substitute bad fats for good

The good fats are fattening , but nourish us, activate metabolism so we burn more fat , especially around the abdomen. What healthy fats can we eat?

  • Coconut oil.
  • Olive oil.
  • Avocado.
  • Ghee
  • Nuts.
  • Seeds.
  • Yolk.
  • Blue Fish.

3. Eliminate sugar

sugar-coconut oil

Eliminating sugar is much more effective than counting calories or reducing fat. The sugar alters our body and promotes the accumulation of fat, especially around the waist . We can choose another type of sweeteners:

  • Coconut sugar
  • Stevia
  • Honey bee.
  • Xylitol.

4. Reduce the salt

Salt favors the retention of liquids . This makes us gain weight and volume. Therefore, we must reduce its consumption as much as possible and choose, whenever possible, sea salt instead of common salt.

We can enhance the flavor of our dishes with spices, vinegar, lemon, garlic, etc.

5. Increase the protein

Nutrients nuts

Protein helps us lose weight, increase muscle mass , accelerate metabolism and reduce the waist. However, we recommend not abusing animal protein and also incorporating plant protein into our diet. The vegetable protein, in addition to being of good assimilation, also gives us a large amount of fiber.

  • Vegetables.
  • Nuts.
  • Seeds.
  • Avocado.

6. Do not miss the salad

Accompanying each meal with a good salad is a highly recommended habit to lose weight without going hungry. The salads are very satiating and are rich in vitamins and minerals . 

We recommend you try all the salad recipes there are. Some, if they carry many supplements, can even serve as a single plate of food.

7. Beware of dairy products

Milk and dairy products make us gain weight and, in many cases, we do not digest them well because of their lactose content. We can replace them with vegetable drinks that we can prepare at home or buy, based on the following ingredients:

  • Oats.
  • Rice.
  • Almond.
  • Hazelnut.
  • Spelled
  • Hemp.

8. Eat more and dine less

The breakfasts provide us with energy that we will burn throughout the day. In contrast, dinners tend to increase our reserves of fat in the body.

For this reason, to lose weight we must have a full and balanced breakfast and have dinner early and early . It is not about going to bed hungry, but to choose light foods that will satisfy us and we can digest well.

9. Drink more water

drinking water

We should drink every day, at least, a liter and a half of water. Drinking water throughout the day, fasting and outside meals  helps us lose weight for the following reasons:

  • Accelerates the metabolism.
  • Combat fluid retention
  • Increase sweating
  • Improves digestion.
  • Avoid eating on impulse when we are not hungry.

10. Chew well

Chewing food well is one of the last food habits to lose weight very simple. By chewing well we get satiated before and eat less, as well as improve the assimilation of nutrients.

We must learn to eat slowly, without hurry and without anxiety, to enjoy the food while we lose weight eating. Have you already adjusted these eating habits to lose weight? We encourage you to incorporate them into your diet because they will change your life.