Diet does not mean always have to count carbohydrates and others. If you build a basic system and stick to it, you'll lose weight without actually feeling like you're really trying. When you've got the right system, continue to follow the system and without you knowing the scales will show you the weight you want.
Step
Part 1 of 3: Making Simple Diet Changes
Step 1. Drink more water
Did you know that if you increase the amount of water you drink, excess weight will fall by itself? Yes. Drinking two cold glasses of water before a meal not only makes you feel a little full so you eat less, but it can also increase your metabolic system when you eat by about 40%. A fuller stomach and higher calorie burn means a slimmer body. Simple, right?
In general, men should consume more water than women. Men should drink about 3 1/2 liters of water every day while women need 2 1/2 liters of water. Of course, the bigger you are (both male and female), the more water you should drink
Step 2. Eat fruit for dessert
We've all experienced this. After being full with the main meal, we still want to eat dessert even though we are not that hungry. Before you take a piece of chocolate cake, try to eat a piece of fruit. It could be that your desire to eat sugar is satisfied after eating fruit.
Fruit is full of sugar, but the sugar it contains is healthier and won't spike your insulin as high as cake and turn it into fat. By eating fruit, your mind will no longer encourage you to eat cake and your waistline will shrink. In addition, you should indeed eat 4 servings of fruit per day and this is a good way to do it
Step 3. Eat five servings of vegetables per day
If your diet is full of greens, yellows, and oranges, you're also getting ample amounts of fiber and other nutrients instead of a lot of bad carbs and fats. Thus, the number of calories that enter less and weight loss. Five servings of vegetables a day gives the body good fuel, is full of low-calorie foods, and may help prevent disease.
Not only are vegetables good for you, but when you eat them, you "don't" eat other foods such as processed products (chips, candy, and so on). And the greener these foods are, the better for your body. For example beans, broccoli, kale, spinach, and green peppers that do a lot of good for the body and reduce your waistline
Step 4. Choose whole grains
Some people cut their carb intake and if you want to do that, great. You can lose weight quickly. However, if this is not easy for you, make sure your carbohydrate intake comes from whole grains. That is, choose "brown" or "red" carbs, not white. You can eat brown rice, whole wheat bread and pasta, and quinoa. Do not consume white bread, white rice, potatoes and cakes.
Carbohydrates can raise insulin levels, raise blood sugar and make us fat. "Whole grains" don't raise insulin levels too much. Whole grains are a great source of fuel and energy without the unnecessary increase in sugar
Step 5. Focus on the "good" fats
There are fats that are good for you, such as the low-unsaturated fats found in olive oil, avocados, and nuts. This type of fat keeps you full (fat can make your stomach full) and "does not" increase blood sugar levels so insulin levels are stable and you don't gain weight. Thus, a no-carb diet recommends eating healthy fats in large quantities because your body "loves them." So instead of eating low-fat granola, try eating a handful of nuts.
Fat has long earned a bad reputation. The hype about having a low-fat diet was and still is. In reality, low-fat foods are processed with added sugar to make them taste good, so they are not healthy anymore. Many new studies show that fatty foods, such as red meat and cheese, are actually not that bad for us
Step 6. Replace carbohydrates with protein
Protein is the building block of the body. Without protein, the body cannot repair itself and faces all the conditions that destroy it every day. Carbohydrates are fuel that the body converts into sugar when not in use. When the body no longer has carbohydrates to function, it uses fat and then protein. If you stop eating carbs, your body will start burning its stores of fat. So what should you replace carbohydrates with? Protein, because protein fills the stomach and builds muscle.
One easy step you can take to eat healthier and lose weight is to stop eating rice with a side dish during the day and replace it with vegetables or chicken or fish. If you are eating western food, try not to eat french fries to have a good impact on the body. It's a good idea to replace french fries with nuts or cheese to keep your body fueled. If you're not particularly interested in losing weight, keep in mind that cutting out carbohydrates can greatly lower your risk of diabetes
Part 2 of 3: Changing "How" You Eat
Step 1. Eat more often
It would be nice if you could lose weight by eating more often. If you do it right, this method can be effective. Eating more often (with smaller portions and also eating snacks between meals) keeps the stomach full and keeps us from craving unhealthy foods, prevents us from overeating, helps us feel satisfied, and may have other benefits such as lower cholesterol levels. But, of course with a note, as long as you eat healthy!
This method is only effective if you don't eat "more". Make sure the portion of food eaten during meal times is smaller if you also eat snacks. The number of calories in should remain the same, or slightly lower
Step 2. Create a meal plan
One of the simplest ways to stick to your diet is to plan what you're going to eat for the week. After that, you go shopping and buy everything listed on your healthy food menu, and make sure you stick to this plan. Tempted to eat rice uduk? Do not! There's salmon waiting in the fridge to make a healthy dish.
It helps you not to leave the house too. Eating out is very helpful in increasing the number of obese people. Sometimes the portions in restaurants are large, the calories in the food served are also large, there is added sugar and salt, and you can overeat without even realizing it. If you cook yourself at home, you can control "every" calorie that goes into the dishes you make
Step 3. Watch your food portions
Another easy trick to lose weight has absolutely nothing to do with the foods you shouldn't eat. In fact, there is nothing that should not be eaten. All you have to do is keep an eye on food portions. You can eat a few bites of the chocolate cake, but not a whole piece. After eating a little, you feel satisfied. You have control over yourself!
In order to work this trick, try to eat half of the food served and save the rest. If hungry, you can eat the rest of this or you can save it for tomorrow. This trick also allows you to save money
Step 4. Do not eat after a certain time in the evening
How often do you stay up late, drink alcohol, or enjoy a snack without thinking about the consequences at all? Most of us do it and make it a habit. However, if your diet is "no eating after 8 pm", you can break this habit too. You can eat whatever you want throughout the day, but you stop at night. Thus, you can prevent thousands of calories from entering your body so that you lose weight.
The heaviest thing in this diet method is when socializing. You might want to get out of the house to drink and eat with your friends, but it can be annoying if you can only drink water. Determination plays a big role in this. If you can't do it, try to compromise. For example, you can drink diet soda or tea and vegetables after this hour. That way, you don't feel tormented when spending time with friends
Part 3 of 3: Living a Simple Diet
Step 1. Live diligently in the workday
For five days a week, try to make every effort to stick to this diet. The following is a sample menu for breakfast, lunch and dinner.
- For breakfast, eat a bowl of oatmeal with low-fat milk topped with raisins or cranberries. You can also eat eggs, fruit, or a slice of toasted whole wheat bread with almond or peanut butter.
- For lunch, eat a low-fat protein such as chicken or fish with lots of vegetables with chickpeas or brussel sprouts (a great source of fiber) and a piece of fruit (optional). If you want to drink other than water, choose tea or juice that is not sweet.
- For dinner, you can have a bowl of soup stock, half a sandwich, brown rice or quinoa, and more fruits and vegetables (preferably fresh ones).
- Snacks should be protein and calcium-rich, such as nuts, cheese, or yogurt.
Step 2. Don't forget to exercise too
We recommend that you do 150 minutes of moderate-intensity exercise a total of 150 minutes per week or high-intensity exercise for a total of 75 minutes per week. You can do it one time or split it into several sessions of 5 minutes or other duration. The combination of weight training and cardio is great for the body.
Slip exercise into normal daily activities such as brisk walking or running, swimming, or cycling. Remember that everyday activities such as walking the dog, cleaning the house thoroughly, and gardening can also be considered as exercise
Step 3. At the end of the week, don't be so hard on yourself
You've been working hard all week and it's your time to relax. Don't torture yourself, but reward yourself by eating what you've been craving. Don't feel guilty after consuming it either because there are many studies that support the concept of calorie cycling or eating more on one or two days a week.
Sunday nights can be an opportunity for you to go out and visit a restaurant you've wanted to go to before. Satisfying cravings helps keep you from going crazy in the kitchen and destroying the progress you've made
Step 4. Or choose a diet that suits you
If you feel comfortable with it, the diet was simple. A no-carb diet can feel pretty easy if you like meat and cheese. A low-calorie diet can be easy if you like fruits and vegetables. Try reading some of the articles on wikiHow (or you can click on the links provided for comprehensive diet guidelines) to find out which diet is right for you.
Obviously, we are all different. Even studies have shown that twins may respond to diets in different ways (and some diets are actually bad for us). So if you try one diet and it doesn't work, it doesn't mean that you are destined to gain weight, but that your body actually doesn't fit in with that diet. Keep trying and you will find a diet that works well
Tips
- Take any steps to make sure you eat the lunch you prepared (such as leaving your ATM card at home).
- Purchase a see-through container to carry lunch (if possible, look for a glass container). Write your name on it if you keep it in the office refrigerator.
- Take a water bottle with you wherever you go.
- Make your lunch colorful. The more colorful your menu, the more nutrients that enter the body.
- Even though it was busy, breakfast wasn't really that hard. You should be able to prepare lunch while enjoying breakfast. After that, you can (1) enjoy lunch (2) don't eat snacks or soda (3) keep yourself busy and focus on the office.
- Cut coffee consumption. Try to enjoy it without sugar.
- Try to always exercise. You can walk and actually walking is a good exercise.
- Eat lots of fiber because it can help get rid of undigested body waste in the body.
