Imagine if you were able to give up a few pounds minus additional hard workouts and a strict diet in 2019.
When it comes to weight loss, it is well documented that extreme diets rarely hold a kilogram in the long run. So, if your new year's goal – to do something with your weight, it would be worth looking at things from a new perspective.
Here are some common approaches to your diet and nutrition that can support weight loss without having to work too hard.
Studies show that when we restrict our food from just eight to ten hours a day or not eating for 14-16 hours each day, it's a strategy that seems to support weight control, minus any specific calorie count or dietary rules. .
Exercising longer periods of time, less any calorie, helps to lose some of the hormones that regulate fat metabolism in the body. In real terms, this leads to an early dinner, or the first meal later this day, to support a longer overnight fast.
Here's the only thing to look for – this is the time you eat every day, because limiting the amount of total hours we eat naturally controls calorie intake.
CHOOSE THE BUYERS
It has been shown that the consumption of whole foods – such as steak, in contrast to minced meat, or whole grain bread, and not white – leads to higher caloric content than more processed food alternatives.
This means that the more natural the state of the food, the better for the metabolism.
Enjoy whole vegetables and fruits, with skin intact; fillets of fish, mint and chicken snacks, as well as snacks in general, such as nuts, fruits and yogurts, and not processed biscuits, bars and pastries.
The selection of complete foods also reduces overall calorie intake, and we reduce the consumption of foods that are usually added to sugar and fats.
FOCUS ON VEGIES
Diets are often focused around what we need No eat.
Focusing on what we should not do can often work in the opposite direction, which results in a greater focus on the seductive, high-calorie products that we ideally need to reduce in order to control calorie intake.
Instead, if we focus on increasing our overall consumption of vegetables, the focus is on eating more, no less, and the more we eat salad and vegetables, the lower our overall calorie intake, while maintaining weight control.
Try adding a vegetable or juice to breakfast, salads and soup for lunch, at least two to three cups of mixed salad and vegetables with dinner to significantly increase the consumption of vegetables.
INCLUDE PRODUCTS THAT YOU LIKE IT
Diets often fail because we are lured by our favorite sweet drink, a glass of wine or unable to take food as part of our regular dietary regimen. When you list these products in your regular nutrition plan, in controlled quantities, you are less likely to feel the sense of deprivation that may be associated with more severe diets.
Then you will most likely be able to stick to your healthy diet for the rest of your time.
It turns into enjoying eating regularly, factoring in the part of controlled, sweet treatments after dinner, or giving yourself the permission to enjoy glass or two wines a couple of nights a week, depending on the desired style of indulgence.
Take your food
Whenever we buy food away from home – lunch in a cafe, a food sandwich or home-cooked food – most likely you will eat at least one third of the calories and fat than the equivalent food that you have prepared for yourself at home.
Cooking means that you control calorie intake.
So have breakfast at home, take more packed lunches and skip the take-away for dinner. Cafes or dishes should be a casual inclination.
Susie Burrell is one of Australia's leading nutritionists, known for her practical, easy-to-understand diet, nutrition and well-being.