Losing weight is a "process" that requires determination and stability. In this process, you should definitely proceed with nutrition plans specially prepared for you, under the control of a dietitian. In this article, I will give you 5 suggestions that will not replace a diet but will help you acquire healthy habits.
1-Get up from the table as soon as the meal is over
Sitting for a long time and chatting with our loved ones. Of course it is very enjoyable. But when the place of this conversation is the table, things change a little. When the food is in front of us, we start to have small snacks even though we are full after a while. Moreover, we do not do this just psychologically or out of habit. Our body pushes us to eat by secreting hormones when it sees and smells food. We only realize how much we eat when we wake up. To avoid this, it is best to leave the table as soon as you are full.
2-Do not bring a pot/serving plate to the table
Serving food at the table is a common habit in our society. This increases calorie intake as it makes it easier to reach the second plate. In fact, we may try to finish the food on the serving plate or pot in front of us when we would be satisfied with one plate. Carrying only the amount of food we will eat to the table can prevent this situation from occurring.
3- Take a break for a few minutes and talk to the people next to you or put the fork down after each bite
“Food "You can't talk while eating!", "You can't play with food!" We grew up with warnings. But today these warnings are no longer valid. On the contrary, it is much healthier to eat food slowly, with pleasure, and by chewing for a long time, rather than chewing too much and eating quickly. Eating this way will both help digestion and give us time for the feeling of satiety to reach the brain.
4-Go food shopping with a list and on a full stomach
According to a research, 62% of supermarket shopping in America is unplanned shopping. I think it is possible to detect a similar rate in our country. The design of the markets, the color, smell and packaging of the products direct people to consume more. On top of that, when we are hungry, we become "disgusted" and buy everything that is not what we need. It becomes inevitable. By preparing a list of needs, we are less likely to fall into these traps when we go shopping on a full stomach.
5- When buying fruits, be careful to choose small ones
Vitamin-mineral store, pulp Fruit, which is a source of antioxidants, is of course an indispensable element of a healthy diet. However, it is important to adjust the amount when eating fruit and not to overdo it. Consuming too much fruit can lead to excessive sugar and calorie intake.
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