Drink more water. An adult needs 2-3 liters (about 8 glasses) of water per day, and a child needs 1-2 liters (about 5 glasses).[1] Beverages such as tea and coffee are excluded from this volume. Water helps maintain body temperature and flushes out toxins.
Water cleanses the skin, improves kidney function, normalizes appetite and energizes.[2]
If you drink enough water, you are more likely to consume less other unhealthy drinks, like soda and juices, which add extra calories to your body. The liquid from these harmful drinks does not meet the needs of the body, so the thirst remains along with the excess calories consumed.
Hot water stimulates digestion and helps to get rid of toxins. Drink hot water at a comfortable temperature, no need to burn yourself.
Tip: If you don’t like drinking plain water, add some lemon, lime or other 100% juice.
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Have breakfast. A light healthy breakfast is the key to health. With a breakfast that contains lean protein and whole grains, you won’t need to snack before lunch. Studies have shown that those who don’t eat breakfast eat more. In order not to overeat during the day, do not skip breakfast.
Instead of chocolate brownie and coffee, opt for a breakfast of a couple of eggs and some fruit, washed down with skim milk, orange juice, or tea. The richer your breakfast, the more energy you’ll feel and the less you’ll eat throughout the day.[3]
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Eat right. Half of the serving should consist of vegetables and fruits.[4] Add to them low-fat foods rich in protein, dairy products and cereals. You will feel much better after switching to a new diet. At first, you will probably miss the sweet, but once you overcome this addiction, it will become much easier.
Remember that not all fats are bad. Healthy fats can be found in high-fat fish such as salmon or tuna, avocados, nuts, and olive oil. These foods are essential for a balanced diet.
Try to spread your meals evenly throughout the day. You don’t have to constantly snack on something.
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Eat at the right time. The right time to eat is the key to health. For easy digestion in the evening, have dinner between 5:00 pm and 8:00 pm; avoid late snacking, which will load you with extra calories and can disrupt sleep. If you need a nighttime snack, choose unsalted nuts, seeds, fruits, or vegetables.
Don’t eat 3-4 hours before bed if you notice sleep disturbances.
In fact, snacking is not so bad. If you constantly eat, then this will save you from hunger and the desire to buy high-calorie and unhealthy foods while shopping. The main thing is to observe moderation.[5]
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Eat less meat. Vegetarianism is a good way to consume fewer calories and increase your intake of minerals and vitamins. Vegetarianism has a beneficial effect on the health of the cardiovascular system. Try if you do not switch completely to vegetarianism, then at least limit the consumption of meat. Choose a few days a week when you will not eat meat, and also replace red meat with chicken, turkey or fish.
If you’re on a vegetarian diet, base your diet on non-starchy vegetables rather than grains like pasta or rice. From cereal products, choose whole grains. Eat protein foods at every meal, such as eggs, low-fat dairy, beans, nuts, seeds, tofu, and other meat substitutes.
For example, you can have a protein omelet with tomatoes and spinach and a slice of whole grain bread for breakfast, bean soup with a small salad for lunch, Greek yogurt for an afternoon snack, and vegetable lasagna for dinner.
A diet containing a lot of fiber is much lighter than a meat one. Fiber lowers cholesterol levels, normalizes blood sugar levels, improves digestion and prevents overeating. The recommended amount of fiber per day is 30 grams for men and 21 grams for women; for people over 50, the amount of fiber should be increased to 38 grams for men and 25 grams for women. Good sources of fiber include fruits and vegetables (especially those with skins), whole grains, and legumes.[6]
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Limit your sugar intake. Carbohydrates are an important part of the diet, but fast carbohydrates are unhealthy. They contribute to a rapid burst of energy, and then a rapid decrease in it, which causes a feeling of hunger. Fast sugars, other than those found in fruits, are high in calories and contain no nutrients. Avoid fast carbs and added sugar, but you can consume sugar in limited amounts.[7]
Fruits contain simple sugars, but they can be part of a healthy diet as they are full of vitamins and nutrients. If possible