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By: MUI KITCHEN Editorial Office
These tricks to lose weight are infallible if you follow them daily and consistently. We know by heart a thousand and one types of diets with which to lose weight fast, we are also experts in doing ‘fasting’ or intermittent fasting, in types of carbohydrates, proteins and we even know the ABC of exercises to lose weight by heart . But, have you stopped to think about the most basic? And when we talk about basic things, we talk about EATING MORE, MOVING, COOKING GOOD or BEING AWARE OF WHAT YOU EAT, how much and how.
We talk about all these things in this article. Eat more? Of course yes. And we have compelling reasons to encourage you to do so. We are not inviting you to spend 24 hours a day eating food, but rather to strictly comply with at least 5 meals a day. And do you know why? Because among other things, with each digestion of each of them, you are also consuming energy! And therefore, making an effortless calorie burn. Skipping meals in order to lose weight will only increase your hunger pangs, slow down your metabolism, and encourage rebound.
Although many times our decisions are worse. At our disposal we have endless options that do our body no favors, much less our plan to lose weight. So looking carefully at every detail, knowing what type of sugars, what are the ideal carbohydrates to lose weight, the proteins we eat, in what quantities, at what times of the day and in what way, will help us in that work of, not so much count calories, but take care of our habits.
LOSING WEIGHT, TAKING CARE OF YOURSELF, IS EASY
And above all, it is a great act of love towards yourself. Here, some “tricks”, tips, keys… call them what you want, but remember them:
Yes, you read it right. One of the tricks to speeding up your metabolism is to not put yourself in “restrictive mode”, since the more you deprive him of food, the more he will retain what little you give him.
YES. Eat five meals a day that start with a good breakfast, two healthy snacks, a smart meal (depending on how active you’ll be afterward), and a light dinner. Each digestion uses energy, so if you control your portions, your body will start to burn more calories.
NO. Never skip meals, the only thing you will achieve is to accumulate hunger, slow down your metabolism and enhance the rebound effect if you diet.
Nutritionists do not stop insisting on the importance of the first meal of the day, which is the one that starts the metabolism, the one that gives you energy and the one that helps you regulate your appetite until lunch. Of everything. The tasty, rich and healthy breakfast to lose weight should contain healthy carbohydrates (whole-grain bread, cereals or biscuits and better organic, without added sugars or fats); natural juice or fresh fruit (better at the beginning to improve digestion); a skimmed or plant-based dairy (if you’re lactose intolerant or want to cut calories even further), coffee or green tea (your first dose of antioxidants); healthy proteins (Iberian ham, turkey, egg) to satisfy your hunger; some healthy fat (virgin olive oil!) and something sweet if you feel like it a lot (this is the best time to take it, you have all day to burn it off), like jam with no added sugar.
In addition to helping you keep your metabolism active and consuming energy, snacking between meals is the only way to control your appetite and not arrive hungry for lunch or dinner. Of course, this snack must be healthy. Psychologically, it will be an endorphin “rush” to be able to eat when you’re hungry.
YES. Natural nuts, not roasted, such as walnuts, cashews, almonds or sunflower seeds; a piece of fresh fruit -take a look at the best fruits to lose weight- or a handful of red fruits (second antioxidant serving); a skimmed yogurt; a puffed rice pancake; a can of plain tuna or low-fat cold cuts; a couple of oatmeal cookies or a couple of ounces of dark chocolate if you have a sweet tooth attack.
Legumes, cereals, bread or wholemeal pasta are not to blame for your extra kilos. Your enemies are industrial sweets, sliced bread, salty snacks (stay away from the machine at work), sugary cereals and refined foods. These types of fast-digesting carbohydrates are the ones that throw your GI out of control, that is, your glycemic index or blood insulin level.
YES. Always take carbohydrates at breakfast and eat them at noon (a plate of pasta, rice or legumes) if you are going to exercise in the afternoon. Eat legumes at least three times a week (their fiber is fantastic for your intestines and they take away your hunger for hours) and the rest of the best whole carbohydrates, since they are released slowly into the bloodstream, do not produce insulin spikes and do not accumulate in the form of fat as the refined ones.
NO. To carbohydrates at night. Forget everything that comes packaged and looks like ‘fast food’.
Do you eat little, try to be healthy and still can’t lose weight? The key may be in white sugar, a chemical product that does not provide any nutrients to the body and many calories.
Don’t you take sugar? You may not add it to coffee but you are taking it through sliced bread, packaged vegetables, tetrabrick soups or purees, cold cuts, smoked salmon, yogurts, pre-cooked foods… you just have to start reading the labels of what you buy to bring your hands to your head and realize the amount of sugar you inadvertently eat. Less energy. All that sugar is what causes insulin spikes, that you are always hungry and that you are low on energy.
*With information from Elle.
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