5. Be careful with light foods
These foods can help us replace the consumption of high-calorie products with their lighter versions. Of course, it should be clear that light foods are not foods that make you lose weight or help us lose weight. Overconsumption of these thinking they don’t supply too many calories has the same negative effects as their regular version.
6. Keep a food journal
These foods can help us replace the consumption of high-calorie products with their lighter versions. Of course, it should be clear that light foods are not foods that make you lose weight or help us lose weight. Overconsumption of these thinking they don’t supply too many calories has the same negative effects as their regular version.
7. Plan your meals in advance
This prevents you from going straight to the fast-food area or attacking the bag of chips in your pantry. This habit helps you know what to buy to prepare different meals throughout the day without improvisation.
8. The art of cooking without fats
Cooking techniques that do not add fat or save nutrients are as important as the foods we eat. Become a professional at baking, steaming, eating raw foods, making tarts, carpaccios, papillotes, cooking in broths, preparing salt dishes, and of course, grilling. You will see how the results surprise you; the food tastes great, fills you up, and gives you the right amount of calories.
9. Eating should be a ritual
Set the table, sit down, serve the plates, chew your food well—these are rules that should be mandatory but are often impossible due to the pace of life and work. "Focusing on the food we put in our mouths is one of the most important functions we need to fix, as our physical and mental health depends on what we eat and how we do it," explains nutritionist Sonia Martínez.
10. Change your priorities: relearn to eat
Fill your refrigerator with seasonal fish, vegetables, fruits, whole grains, water, legumes, nuts, olive oil, and lean meat, while avoiding red meat, fatty cheese, cream, butter, whole milk, sausages, pastries, fried foods, sugar, and sweets. In short, design some kind of healthy yet satisfying food. A plate of legumes fills you more than a hamburger and prevents hunger attacks. Drinking water before meals helps keep us hydrated, eliminate fluids, and reduce appetite. By switching refined products for whole ones, we get more vitamins, minerals, antioxidants, and better health because they are rich in fiber and help us feel full and regulate intestinal transit. If you like sweetness, choose options with sweeteners, sugar-free, or chocolate with more than 70% cocoa.
11. Learn to snack
If you are hungry between meals, have a fruit or low-fat yogurt, a handful of nuts, an infusion, an energy bar, or raw vegetables... Healthy snacks prevent sudden blood sugar fluctuations (blood sugar). They help us feel less hungry during main meals and control cravings and appetite. There are many appropriate options to correct the mistakes that happen between meals and that don't provide too many calories or take away the hunger from the main meals. Use these snacks to make your diet complete and varied.
12. Breakfast, the most important meal
Only 3.4% of adults have an ideal breakfast consisting of dairy (milk, yogurt, or cream cheese), a cereal (bread, breakfast cereals, or plain cookies), and a fruit. This meal is important because it breaks the fast, contributes to our physical and mental performance, allows us to distribute calories properly throughout the day, and provides our body with essential vitamins, minerals, fatty acids, and important nutrients for our health.
13. Have a light dinner
Dinner should be lighter than lunch, but not lacking in nutrients. Ideally, it should contain a portion of vegetables, a portion of carbohydrates (pasta, rice, potatoes, or bread), a portion of proteins (fish, eggs, lean meat, or legumes), and a piece of fruit or low-fat milk for dessert. For better digestion, you should have dinner at least two hours before going to bed.
14. Exercise daily
Burning calories regularly by simply walking or exercising helps regulate the balance between what you eat and what you use to manage your weight. Physical activity is used to burn excess calories and helps turn accumulated fat into muscle.
15. Get enough rest
Generally, we need to sleep between seven and eight hours for our bodies to recover from the day’s activity. Two hormones are involved during sleep: ghrelin, the hunger hormone, and leptin, which regulates the satiety threshold. When we suffer from sleep deprivation, ghrelin levels increase, and leptin levels decrease, so we tend to eat more. The best way to lose weight and maintain it is to adopt a set of habits that allow us to eat in a healthy, varied, balanced way, combined with physical activity and patience. This is a life contract, and these changes must remain forever—that is the only way our plan will work.
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