Constant weight loss: 5 steps to change your routine without suffering

Find out how to start a diet or a new food plan from scratch, without having to suffer from it

In simple and objective words, the food re -education It is nothing more than a process of transformation and favorable changes with healthy food habits, but without forgetting the individuality and pleasure of eating well.

It brings a thorough knowledge so that choices can be made in everyday life, such as in a restaurant, parties and other situations. If we could call it in a word, it would be a balance.

Food is the main tool to take care of your health and through it it is possible to prevent the onset of obesity and future diseases. “Consider nutrition as a form of preventive medicine, since people reflect what they eat”, recommend the nutritionist Jennifer BeckerigSpecialist in clinical, sporting, aesthetic and hospital nutrition.

Below we list some suggestions on how to start the process:

1. Consume meals to the correct times

Being many hours without eating creates a greater sense of hunger, which leads the person to subsequently consume very heavy and voluminous meals.

Therefore, it is recommended not to spend too much time between meals.

“Food re -education recommends eating every three hours, even if this varies from person to person. This recommendation is not only due to the fact that the intake increases the metabolism through the digestion and absorption process of food, but also helps the individual to avoid reaching the next hungry meal, “explains the professional.

Another advice for those who do not want to fatten on the scale is to eat the salad before lunch, because it will make you feel more satisfied and, consequently, will make you eat less when the moment of the main reach arrives. On the other hand, the salad can also be consumed together with the main dish, since this habit will also mean serving less rice, pasta, meat, potatoes and other hypercaloric foods.

2. Assess a colorful dish

Regular and varied consumption of fruit and vegetables helps prevent the deficiencies of most vitamins and minerals, important for the maintenance of all the functions of the body, including the defense against infections. “Therefore, adequate consumption of these foods helps prevent and control obesity and other diseases such as diabetes and heart disease,” says Jeniffer.

3. Drink a lot of water

Water hydrates the body, prevents constipation and facilitates the drainage of toxins. In other words, it is a simple and economic ingredient that helps to maintain health and physical fitness. The quantity to ingest varies from individual to individual, but should be around 2 liters of water per day.

4. Moderate the consumption of salt

Excess food can cause hypertension, migraine and arteriosclerosis (hardening of the arterial wall). “For healthy people, the maximum dose of salt recommended by the Ministry of Health is 5 g per day. The Brazilians, on the other hand, consume about 10 g, twice the recommended quantity, not to mention the salt in the foods consumed outside the home” , warns the nutritionist.

5. Pay attention to the amount of sugar

The desserts are very tasty, you cannot deny it, but you have to pay attention to the quantities. Not only because we take too many calories, but also because we put the pancreas to the test. When the pancreas is overestimulate, it exhausts its ability to produce insulin, which is associated with obesity and development of diabetes. So, enjoy it in moderation.

Remember that to have more success in the food re -education process, the ideal is to consult a nutrition professional.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.