- Drink 2 glasses of water before the 3 meals of the day.
A study published in the specialized scientific journal Obesity showed that people who drank 2 glasses of water before meals in the morning, noon and evening lost twice as much weight as those who did not drink it. In this 12-week study, participants had to drink about 470 ml (16 US ounces) before each meal. At the end of the study, those who drank the equivalent of 2 glasses of water before each meal lost about 2.5 kg (5.3 pounds). The mechanism behind this water-based slimming effect would be very simple, “filling up” with water before meals naturally reduces the desire to eat (satiety).
Note: drinking 6 glasses of water a day may be a bit drastic, but if you already drink 1 large glass of water before lunch and dinner and why not an orange juice for breakfast, it’s a good start.
- Walk up instead of taking the elevator or escalator.
Easy to change and effective habit. If you take the metro every day, why not take the escalator on foot instead. Ditto if you work or live on the upper floors, walk up and flee the elevator. It is an effective method to burn some calories and stay in shape.
- If you have to go to a party or social event, eat healthy 1 hour before.
It is known, many politicians gain weight once in office. It is true that they must honor many public and private events with their presence. And as much to say, the food is often unhealthy with a lot of alcohol and snacks (eg chips). Like everyone else, you can quickly be tempted by products rich in salt or sugar. A good trick to resist all these temptations is to eat a healthy dish 1 hour before the party or event, such as a salad with wholemeal bread and a little cheese. When you are at the party, you will be less hungry and logically will eat less.
- Replace artificial sodas and juices with natural juices or water.
We all know that sodas and other sugary drinks are bad for the body, increased risk of diabetes, obesity (high calorie drinks) and sometimes even cancer according to some studies. Favor, if you can, taking natural drinks, eg. lemon juice, orange juice, herbal teas (you can let them cool in the refrigerator) or simply water. Another idea is to replace liquid calories with solid ones, instead of a fruit juice prefer a whole fruit richer in dietary fibre.
- Take the time to eat!
For example, when you have lunch or dinner, you should stay at the table for at least 20 minutes to have good digestion and good absorption of food. Use your cell phone or a watch to see how much time you spend at the table. Don’t forget to chew the food well.
- Adopt a diet higher in protein and lower in carbohydrates.
A Danish study of 772 families showed that the diet that was highest in protein and lowest in carbohydrates was the most effective for weight loss. To summarize, a protein-based diet includes white meat, dairy products that are lower in fat, beans for fiber, and less carbohydrate-rich white bread or white rice. It is believed that proteins give more of a feeling of satiety than carbohydrates. Read our article on the protein-based diet
- Eat fiber-rich foods
Foods that contain fiber include soybeans, beans, corn, brown rice, brown bread, prunes, etc.
Dietary fiber helps control weight (in part) and also has a favorable effect against constipation.
- Instead of eating out, cook as much as possible.
The great thing about cooking yourself is that you know the ingredients. For example, you can buy organic fruits and vegetables which are healthier for your health because they are less polluted with pesticides. Foods sold in fast food and some restaurants often contain more sugars and bad fats than those cooked by you. Studies have shown that people consume more calories when they eat out, compared to those who eat at home. Be careful of course not to serve yourself or your family too large portions.
However, if you have to eat out often, choose low-calorie and healthy menus.
- Do not miss a meal, have the evening meal early and at a fixed time.
It is important to eat regularly at a fixed time, that is to say follow the 3 main meals of the day and 2 to 3 snacks between meals, eat for example a banana or a cereal bar. As with sleep, regularity is an important tip for weight loss.
The evening meal should be taken early if possible, to avoid night snacking. It is also important to let the intestine rest for 12 hours in a row between the evening meal and breakfast. The original meaning of the term lunch, breaking the fast, will now take on its full meaning.
- Eat foods with a large volume
Fruits and vegetables have higher volumes than other foods like cheese or fries because they contain water and fiber. So favor dishes with a large volume, this is particularly the case with soups. In winter, try to eat more soups and fewer fries or hamburgers. Foods with a large volume facilitate weight loss.