Contrary to popular belief, counting calories and avoiding carbs aren’t always necessary steps to take when it comes to changing your body. There are sufficient healthy and sustainable ways to help reduce bloating while feeling more fit, if that’s your goal, without depriving yourself of the occasional bagel or bowl of ice cream. Besides, according to experts, weight loss is not the same as fat loss.
Tips to Weight Lose but Without Dieting
Weight Loss There are tips and tricks for losing weight that have nothing to do with strict dieting or counting calories. And when it comes to losing a little weight and reducing inflammation, changing your eating habits and increasing exercise is often enough.
“Small weight loss can often be achieved simply by improving certain (bad) habits that we have at the table, in the kitchen, while shopping or in the restaurant,” says dietitian and nutritionist Magda Carlas, author of the book The Diet Can Wait’ (Dome Books). While we don’t need to lose weight, reviewing our habits can help us regain balance, eat more mindfully, and learn the keys to a healthy meal that we can practice daily.
Reduce the hours Between Meals.
In Spain, we spend more than four hours between breakfast and lunch or lunch and dinner. We also eat late and sleep fewer hours than necessary. According to Carlos, the consequence of all this is that we have an excessive appetite between meals, a greater predisposition to obesity, a decrease in the effectiveness of the immune system and our physical and mental performance, and lower cognitive performance. Eating dinner two hours before bedtime and including foods with tryptophan in that last meal of the day are two tricks for better sleep practiced by people who rest quickly.
Snacks That Can Help Us
Choose a whole piece or pieces with skin (if possible) among the best fruits to lose weight. “It is important that the fruit is not very ripe and needs to chew a little,” advises the nutritionist. Another good suggestion is to mix yoghurt with fruit, take nuts, which “have a very high satiety power and a shallow glycemic index” but in doses of 20 or 30 grams and always toasted or natural (not salted, not fried, still with honey).
Eat Mindfully and More Slowly
We eat in less than 10 minutes in front of the computer or in environments too loud, overwhelming, or uncomfortable (because of the company or the conversation). It is not for nothing that 4% of the population in Spain suffers from binge eating disorders and 2-3% from bulimia. Also, eating too fast makes us swallow more air, eat more, feel less whole and lead to digestive disorders such as bloating, constipation, gas, abdominal pain, gastritis or ulcers, lists Carlas.
Tips For Conscious Eating
Eating foods that require shelling—shellfish—chewing and shredding slows the eating pace in small cutlery containing a smaller amount of food. You must try to eat in at least 20 minutes, never less in a quiet and pleasant atmosphere and with good company. Drink liberally – sparkling water with a few drops of lemon juice and ice to reduce appetite. And you must try to relieve nervousness and anxiety by listening to soft music (classical, jazz, soul, or blues) or taking relaxing valerian or lemon balm infusions, which also help you fall asleep quickly if taken at night.
Check the amounts of food.
“Quantities can be the origin of numerous nutritional errors and possibly in many cases, one of the causes of obesity,” says the expert. We tend to eat more-than-desirable portions of pasta, cereal, and meat, use more-than-desirable amounts of dressings, and conversely, under-eat fish or raw vegetables without forgetting that “in Spain, salt is consumed twice as much as recommended” and that the consumption of sugar and light products is excessive.
How Can You Have More Control Over The Amount Of Food We Eat?
You should consume daily 4 to 6 servings of whole grains (pasta, rice, and bread), two servings of vegetables, three fruits, 3 to 6 servings of 10 mL olive oil, 2 to 4 servings of milk and dairy products, and 4 to 8 servings of water. Throughout the week: 3 to 4 servings of fish, lean meat, poultry, and eggs, 2 to 4 servings of legumes, and 3 to 7 servings of nuts. In addition, a glass of red wine or beer from time to time and 30 minutes of sport every day. If we can do it with these exercises that lose weight, we have largely achieved the goal of losing a little weight and staying fit.