Whoever decides to stick to a diet will face many problems or temptations. The media bombard us with stimuli that invite us to eat, restaurants do not have special dishes low in calories, family tempt us with snacks, anxiety drives us to eat and break the diet.
Tip No. 1: Drink plenty of water or other non-caloric beverages.
Before you start with that bag of chips, drink a glass of water first. Sometimes thirst is confused with hunger, so you may end up eating extra calories when a glass of ice water is really all that was necessary. If running water is not enough, try drinking sparkling water, flavored or preparing a cup infused with tea or herbs.
Tip No. 2: Be strict about nighttime snacks.
Frequently people eat without feeling the need for food after dinner, when they can finally sit down and relax: snacking some snacks in front of the TV is one of the easiest ways to end their diet.
Try to close the kitchen after a certain time, or allow yourself a low calorie snack, such as a few cookies that do not exceed 100 calories or a cup with one and a half tablespoon of low-fat ice cream.
Tip No. 3: Enjoy your favorite foods.
Instead of cutting out your favorite foods completely, be a light buyer. Buy a fresh bakery cookie instead of a box, or a small serving of candy from bulk containers instead of an entire bag. You can still enjoy your favorite foods, the key is moderation.
Tip No. 4: Eat several small meals during the day.
If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge.
“Studies show that people eat 4-5 meals per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves. It is recommended to divide the daily calories into small meals or snacks and enjoy most of them at the beginning of the day, and dinner should be your last meal.
Tip No. 5: Eat protein at each meal.
The protein is what most should fill the plate because it is more satisfying than carbohydrates or fats and allows you to maintain the feeling of fullness for longer.
It also helps preserve muscle mass and stimulates fat burning. Be sure to incorporate healthy proteins such as fish and seafood, lean meat, egg whites, yogurt, cheese, soy, nuts or beans in your meals and snacks.
Tip No. 6: Taste your life.
Add the spices or chili to the food to give it flavor and can help you feel satisfied. “The food that is loaded with flavor will stimulate your taste buds and will be more satisfying, so you will not eat everything,” says American Dietetic Association spokesperson Malena Perdomo.
When something sweet is needed, sucking a spicy caramel helps. It’s sweet, spicy, and low in calories.
Tip # 7: Fill your kitchen with healthy and convenient foods.
We are almost always ready to eat snacks and meals in minutes to get satisfaction. You will be less likely to go to a fast food place or order a pizza if you can prepare a healthy meal in five or 10 minutes.
Here are some basic items to have on hand: frozen vegetables, whole grain pastas, low fat cheese, canned tomatoes, canned beans, grilled chicken breast, whole grain tortillas or pita bread, and bags of vegetables for salad.