The actions that we propose below are very simple to carry out and you just need to remember them each day until they become part of your daily routine.
They are: make purchases of food in a planned manner and only on a full stomach, reduce your caloric intake, increase your daily physical activity, make 5 meals a day, eat slowly and without stress, avoid alcohol, drink at least 1.5 litres of water a day and drink tea.
Tania Mesa – Nutritionist and Nurse from Neolife
1. Eat less
The first cornerstone to losing weight is to reduce your daily caloric intake so that you achieve a negative energy balance, that is to say, eat less.
2. Purchase food when you are not hungry
Plan your purchases in advance and do not go to the shop on an empty stomach. In this way you will buy food and prepare healthier meals. When we are in situations where we feel hungry we react more to visual stimuli and impulse buy.
Increase your daily physical activity. This is the key to losing weight and not gaining the weight again. It is very important to travel as far as possible on foot or go to the gym: the ideal exercise program is one hour three times a week or, if you can not manage this, at least half an hour three times a week. You will not notice significant changes in weight, but what is most beneficial is you will feel fit and agile which will encourage you to take more care of your body.
4. Eat 5 meals a day
Making several meals a day will help you avoid snacking between meals or excessive intake of food in a single serving. Eating at least every 3 or 4 hours is important to maintain blood glucose levels and avoid insulin spikes during the day.
5. Eat slowly and without stress
When we consume food quickly we reduce the segregation in the hormones that are responsible for the sensation of satiety (fullness), which can then lead to overeating.
6. Avoid alcohol
Alcohol contains a significant number of calories and can lead to an increase in snacking between drinks. When you reach your desired weight, there should be no problem in having a glass of wine with your main meal or during the weekend, since the wine can be a good contributor of antioxidants.
7. Drink a lot of water
Drink at least 1.5 litres of water each day.
8. Drink tea
Try many different variants: english breakfast tea or earl grey for breakfast, green / red tea during the day, chamomile at night etc. This is an excellent source of antioxidants and can be used to supplement your diet. If you suffer from insomnia you should not drink black tea after mid afternoon.