10 Ways To Adjust Your Eating Habits To Lose Weight

If the goal is to lose weight, it may be that the solution is not based on reducing fat or calories. There are many factors that make us gain weight without our knowing it and that it would not cost us anything to change. Therefore, you have to know how to adjust some eating habits to lose weight.

The key to achieving optimal body composition is lifestyle habits. Both the practice of regular exercise and a balanced diet are two basic pillars when the objective is to reduce fat tissue.

Eating habits to lose weight

Strict diets are no longer one of the eating habits to lose weight. Starving, controlling each portion or suffering at each meal not only causes us mental stress, but in the long run it causes a rebound effect and makes us gain more weight.

More and more nutritionists recommend learning to eat healthy to lose weight gradually. This, in addition, affects our health in a positive way, since we feel full of energy and in a good mood.

The important thing is to learn to lose weight. We must know the bad habits that make us gain weight without realizing it and replace them with others that are much more effective and healthy.

1. Choose whole wheat flours

We must reduce the consumption of flours, since they are a source of a lot of energy. If we don’t spend it, all we do is gain weight.

However, whenever we are going to cook with flour, we recommend opting for whole grains. These are rich in fiber and have been shown to promote intestinal transit and are more satiating.

2. Replace bad fats with good ones

Good fats do not make us fat, but they nourish us, activate the metabolism so that we burn more fat, especially in the abdomen area. What healthy fats can we eat?

• Coconut oil.
• Olive oil.
• Avocado.
• Ghee.
• Nuts.
• Seeds.
• Yolk.
• Blue Fish.

3. Eliminate sugar

Eliminating sugar is much more effective than counting calories or reducing fat. Sugar alters the body and favors the accumulation of fat, especially in the waist. We can choose another type of sweeteners:

• Coconut sugar
• Stevia.
• Honey bee.
• Xylitol.

4. Reduce salt

Salt promotes fluid retention. This makes us gain weight and volume. For this reason, we must reduce its consumption as much as possible and choose, whenever possible, sea salt instead of common salt. We can enhance the flavor of our dishes with spices, vinegar, lemon, garlic, etc.

5. Increase protein

Protein helps us lose weight, increase muscle mass, speed up metabolism, and reduce waistlines. However, we recommend not abusing animal protein and also incorporating plant-based protein into our diet. Vegetable protein, in addition to being well assimilated, also provides us with a large amount of fiber.

• Vegetables.
• Nuts.
• Seeds.
• Avocado.

6. Don’t miss the salad

Accompanying each meal with a good salad is a highly recommended habit to lose weight without starving. Salads are very filling and rich in vitamins and minerals.  

We recommend that you try all the salad recipes out there. Some, if they have many accessories, can even serve as a single plate of food.

7. Beware of dairy

Milk and sugary dairy derivatives make us gain weight and, in many cases, we do not digest them well due to their lactose content. We can replace them with vegetable drinks that we can prepare at home or buy, based on the following ingredients:

• Oatmeal.
• Rice.
• Almond.
• Hazelnut.
• Spelt.
• Hemp.

However, it is important to choose those that do not have added sugars. These ingredients are capable of influencing metabolic health, according to a study published in The Journal of Clinical Investigation.

8. Eat more breakfast and less dinner

Breakfasts give us energy that we are going to burn throughout the day. Instead, dinners tend to increase our fat stores in the body.

For this reason, to lose weight we must have a complete and balanced breakfast and have little and early dinner. It is not about going to bed hungry, but about choosing light foods that satisfy us and we can digest well.

9. Drink more water

We should drink at least one and a half liters of water every day. Drinking water throughout the day, on an empty stomach and outside of meals  helps us lose weight for the following reasons:

• Speeds up metabolism.
• Combat fluid retention.
• Increase sweating.
• Improves digestion.
• Avoid impulse eating when we are not hungry.

10. Chew well

Chewing food well is one of the latest eating habits to lose weight very simple. By chewing well, we get satisfied earlier and eat less, as well as improve the assimilation of nutrients.

Monitor your weight loss habits

We must learn to eat slowly, without haste and without anxiety, to enjoy food while we lose weight by eating. Have you already adjusted these eating habits to lose weight? We encourage you to incorporate them into your diet because they will change your life.