Simple strategies can be incorporated into the diet to maintain severely lost weight.
Losing weight is not an easy task, it involves a combination of healthy eating with regular exercise to achieve a calorie deficit. Maintaining weight is even more difficult: staying in shape requires smart and sustainable eating habits.
“A person’s tendency is to relax knowing that he is already within her goal. Without realizing it, he ends up making more exceptions to the routine he must follow. This way, he stops exercising, eats a little more, and drinks less water,” he explains. specialist The nutritionist Laura de Souza Silva, from the Nutrindo o Conhecimento Clinic in Brasilia, when the wafer sinks, the individual is already far from what has invaded.
The nutritionist recommends some simple habits that should be incorporated into the routine to keep the body subdued. For this, she compiled a list of positions. paying:
Check the List of Habits to Maintain a Slim Body
Increase Fiber Intake
Fibers work in a similar way to proteins. They help control blood glucose and also work together to regulate the intestinal tract. Foods like whole grain bread, granola, cereal, oatmeal, and apples are examples of high-fiber foods.
In addition, fiber helps maintain a feeling of satiety, causing the individual to eat less. The nutrients also contribute to immunity.
Include Protein in Your Meals
Protein, in addition to making you feel full longer, helps build muscle. When a person associates macronutrient intake with regular physical exercise, such as weight training, he prefers to increase lean mass.
Learn to Portion Snacks
To keep your body slim, you need to pay more attention to portion sizes. When you pack snacks for work or enjoy at home, keep them in containers so you’re not tempted to overeat.
Prioritize Whole Foods
Aside from helping you lose weight and keep your body fit, one of the best things to stay healthy is to cut out ultra-processed foods and replace them with more nutritious alternatives. Including whole grain options in your diet is a great option.
- Instead of cereals with added sugar, have a bowl of oatmeal with cinnamon and chopped nuts in the morning.
- Instead of processed fries with fat, make your own fries with the help of an air fryer.
- Instead of drinking bottled orange juice for breakfast, have slices of the same fruit.
- Instead of processed mayonnaise, use homemade guacamole.
Use the Fat in Your Favor
Not all fats are created equal. Saturated, artery-clogging fats are found in many animal products, such as bacon. Unsaturated fats tend to be found in plant foods like nuts, seeds, avocados, and olive oil.
However, even good fats should be added in moderation due to their caloric content. The ideal is to seek a dietitian to know the ideal amount for you.
Fill Half the Plate with Vegetables
Since vegetables are low in calories and high in fiber, they are a great option for those looking to maintain weight. So make sure you take it in at least two meals a day and try to fill half of your plate with these types of foods.
Eat More Vegetables
Legumes are high in protein, fiber and low in fat, and they are ideal options to keep the body slim. They include beans, lentils, chickpeas, and peas.
There are countless ways to add legumes to meals. Try adding some beans to lunch or mixing chickpeas and lentils in a salad, for example.
