5 habits that help you keep your figure

5 habits that help you keep your figure

You have reached your goal of losing a few extra pounds and you have every reason to enjoy. But it is still a thought that does not give you peace. And that's because you've heard that there's a great risk of putting them back on quickly if you go back to your old habits.

Well, your fears are justified. Studies show that almost anyone who loses weight at some point then regains the weight they lost. Many times, and a few more over! Yes, for many of us, maintaining is more important than losing weight. In addition, it lasts a lifetime…

1. How to cook: boiled, steamed, grilled, in a pan with just a drop of oil

As you well know, frying food is not only harmful (eliminates toxic compounds) and destructive (destroys nutrients in food), but also doubles or triples the calories of a harmless silhouette. The example of potatoes is relevant.

According to dozens of nutritional studies, frying in oil is the most destructive method of cooking food, which comes with many empty calories and a clearly demonstrated high carcinogenic potential.

If you want to maintain your figure, frying must be permanently eliminated in favor of boiling, steaming or grilling, baking in covered dishes, all for a limited time, so as not to destroy the precious nutrients of food. If you still cook in the pan, opt for pans that can cook food without oil or just a drop of oil.

2. The way you eat

Enjoy every sip! We live in a society that is already making a virtue out of the fast pace of life, to the detriment of our inner peace and the need to fully and leisurely enjoy food. Maybe you're used to eating on the go, while you're doing something else, so you don't waste precious time.

Researchers have found over the years that when you eat on the run and at a brisk pace, you actually end up consuming more calories than if you ate at a slower pace. One of the reasons is the effect of rapid ingestion on hormones. Moreover, studies have found that the risk of becoming overweight for those who eat fast and feel full has tripled.

So slow down the pace at which you eat and enjoy everything you eat! Eat slowly and chew each mouthful well. Calories should be enjoyed, not wasted, so enjoy. It turns every meal into a pleasant and satisfying sensory experience for the taste buds. This will increase the feeling of satiety, which will occur more quickly, and you will decrease the number of calories ingested.

3. Consume whole grains instead of refined ones

Whole grains and their derivatives (wholemeal bread, rye or graham, wholemeal pasta, bran, brown rice) are not deprived of nutrients from the crust full of fiber that saturates you faster. Pasta and rice are also chosen whole grains and it is preferable to prepare them "al dente" to keep the glycemic index as low as possible and increase the feeling of satiety.

Whole grains are complex carbohydrates (or slow-release carbohydrates), ie the good ones, because they have the great quality of being absorbed much more slowly by the body than the simple ones from white flour and derivatives. Moreover, due to this quality, these types of carbohydrates are converted into energy rather than fat, providing the body with a constant energy throughout the day and preventing sudden increases in blood sugar.

4. Brekfast

Over 30% of people do not eat breakfast. Most people think that they do not have time or that if they skip it, they will reduce their daily calories and lose weight. Those who eat breakfast daily consume fewer calories during the day and are 50% less likely to gain weight compared to those who do not.

The popular saying "Eat in the morning like a king, at noon like a prince and in the evening like a poor man" is pure nutritional science! Breakfast should be the most concentrated meal (40% of total daily calories), because our body is programmed to burn 100% of the calories you eat in the morning. This ability to burn calories decreases during the day to 20% in the evening and 0% at night.

If you have problems with a high appetite in the evening and non-existent in the morning, do not eat after 8 pm. In less than two weeks you will wake up in the morning with a very healthy appetite.

5. Your dessert is 100% natural

A dessert consists of fresh or dried fruits, seeds or raw fruits in hard shell. This is not just about calories, but also about the quality of diet foods. "Classic" desserts contain a lot of bad carbohydrates (white flour, sugar), bad fats (saturated, trans) and are the sure way to gain weight. Moreover, it creates addiction and favors serious diseases, and the more you consume, the more you will want…

In contrast, fruits, fresh or dried, contain good carbohydrates, which provide the body with energy and vitamins. Not to mention the powerful antioxidants that prevent disease and delay aging…

Seeds (chia, cumin, sesame, flax, pumpkin, etc.) and raw nuts (hazelnuts, peanuts, pistachios, almonds, nuts, etc.) are very filling and full of minerals and good fats. In addition, they bring countless benefits to your health, all demonstrated by clinical trials.

Maintaining is considered by many nutritionists to be the most important part of a weight loss program and not without reason. Going back to the old eating habits that made you fat makes you gain weight again. Sometimes even more than you lost weight.