Diet to lose weight in 12 steps

Let's find out the tips of the experts to lose weight easily and keep fit

The highest fiber vegetables

Losing weight can sometimes be really difficult: finding the ideal diet to lose weight quickly is often very complicated, and it happens that the many efforts used to achieve a healthy weight are thwarted as soon as you abandon a strict diet, made up of deprivation and sacrifices. For this reason, experts recommend adopting a healthy and balanced diet, which allows you to lose weight gradually without having to give up every pleasure in life. This will make it easier to follow the rules and learn healthy eating habits to maintain for the rest of your life. So let's find out what are the 12 tips for losing weight.

Fill up on fiber

Fruits, vegetables, legumes, whole grains: these are the foods richest in fiber, essential substances for the proper functioning of the intestine and the entire digestive system. A review published in the Journal of the American College of Nutrition found that fiber is responsible for an increased sense of satiety, which helps reduce appetite between meals.

For this reason, a good diet should include important amounts of foods containing fiber: if you are used to snacking, take the opportunity to add a portion of fruit or to eat some nuts, which provide a good amount of these nutrients.

Say goodbye to added sugars

Sugars are the main culprits for weight gain, but also for various health problems such as diabetes and heart disease, because their consumption causes a glycemic spike that requires the body to produce a large amount of insulin.

So watch out for all foods rich in added sugar, such as sweets and baked goods, packaged foods and sugary drinks. Now is the time to learn how to read labels, as many products contain hidden sugars. Also prefer those foods that are particularly rich in fiber: the latter help to assimilate sugars.

Don't give up on healthy fats

It is common belief that, adopting a diet aimed at losing weight, it is essential to eliminate all fats from the diet. Some of them in fact bring important health benefits, and in some cases have even proved to be excellent allies for those trying to lose weight.

Foods such as olive oil, avocado and walnuts are in fact true panacea for the heart and, in general, for the cardiovascular system. They also help reduce the sense of hunger, thus decreasing the caloric intake introduced into our body between meals.

Reduce distractions during meals

Watching TV at the table is an established habit in many homes, however it can be counterproductive if you are following a weight loss diet. A review published in the American Journal of Clinical Nutrition has in fact highlighted how distracted eating can lead to a greater consumption of calories and, consequently, to weight gain.

Being fully aware of what we have on our plate is the best way to learn to eat properly, giving up excesses and gaining not only in physical form, but also in health. So off the TV, the computer and the smartphone: much better a chat with the family.

Start walking

Is it really important to go to the gym frequently and exercise every day? Physical activity is undoubtedly the basis of a healthy lifestyle, but to start losing weight it is not necessary to spend hours on the treadmill or engaged in exhausting training sessions.

Walking is in fact the best activity for those who want to get back into shape: it is an easy way to burn calories and does not require great sacrifices. As demonstrated by a clinical experiment, 30 minutes of walking per day are enough to start losing weight. And since it is a pleasant activity that can be done in company, it will not be difficult to add it to the daily routine without effort.

Prepare meals

Eating out is a great pleasure, while buying ready-made food is really very convenient. But the best way to keep your weight in check is to cook your own meals, a study published in Public Health Nutrition reveals. The advantages are numerous: it is much easier to control the calories introduced in each dish and to use healthy ingredients, as well as being much cheaper.

In the kitchen it is also possible to experiment, tasting new flavors and introducing different foods to have a diet as varied as possible.

Have a high protein breakfast

We know that breakfast is the most important meal of the day, but what are the best foods to eat in the morning? Some studies, such as the one published in the International Journal of Obesity, have highlighted the fundamental role of proteins in a diet aimed at losing weight.

Foods such as eggs, rich in these substances that are important for the well-being of the body, thus help to lose weight and fill up with energy, to get off to a great start with a new day. In addition, proteins help to increase the sense of satiety and thus reduce snacking during the day.

Cut down on refined carbohydrates

Foods such as pasta and white bread are refined carbohydrates, or carbohydrates from which – during the manufacturing process – important nutrients such as vitamins, minerals and fibers have been removed. As we have already seen, fibers play an important role in the weight loss process, because they increase the sense of satiety.

A diet rich in refined carbohydrates will therefore be disadvantageous for two reasons: it brings fewer nutrients essential for the proper functioning of the body and does not completely satisfy the sense of hunger, pushing us to consume a greater number of calories.

Be careful with drinks

Drinking water is essential to stay healthy, but what can we say about all the drinks that are often used to increase one's energy, or just to accompany a snack with more flavor? Soft drinks contain many added sugars and dyes, which are not really healthy and contribute to weight gain.

Energy drinks are also quite caloric, as are caffeinated and flavored ones. Even fruit juices are high in sugar, although often marketed as healthful. To promote proper hydration and minimize the calories consumed, the best choice is always water.

Stay hydrated

Speaking of water: a study carried out on over 9,500 people, the results of which were reported in the Annals of Family Medicine, revealed that the less hydrated subjects were those who had a higher body mass index and a greater risk of obesity.

Drinking at least one and a half liters of water a day is not only good for the general health of our body, but also helps to lose weight: another experiment has shown that a glass of water before meals reduces calorie intake. .

Make purchases rationally

Shopping should also be part of the weight loss process. Going to the supermarket without having a clear idea of ​​what to buy is the best way to make impulsive choices and put unhealthy foods in the cart. Much better, rather, to prepare the shopping list in advance: a study published in Nutrition & Diabetes revealed that this little trick is linked to reducing the risk of overweight and obesity.

Another tip concerns shopping on an empty stomach. In this case, feeling hungry will lead us to fill up on calorie foods, which can put our weight loss efforts at risk. Before going to the supermarket, therefore, we can have a small healthy snack.

Focus on food

We have already seen that distractions at the table can increase the calorie intake of our meals. Awareness of what we eat is the basis of proper nutrition, which will also help us lose weight. The advice is therefore to eat calmly, sitting at the table and paying attention to what we have on the plate.

A review, published in Current Obesity Reports, has in fact highlighted how focusing on each bite reduces calorie excess: by listening to our body, we will be able to immediately notice when we are full and thus decrease the food consumed.

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