Eating healthily can help you to lose weight and have more energy.
It can also improve your mood and reduce the risk of developing various types of diseases.
However, despite all these benefits, being able to maintain a correct diet, referring to aneffective slimming diet, and a healthy lifestyle can be difficult.
It is clear that what we want is to constantly maintain a healthy lifestyle, which is not, therefore, only the result of a moment of sporadic health-consciousness but which continues over time.
We want to give you a list of | ||113== =14 ways to succeed in following a healthy diet14 modi per riuscire a seguire una dieta salutare, let's start with being honest with yourself.
1. Start with realistic expectations
Eating healthy and nutritious foods has many benefits, including possible weight loss.
However, it is important to have highly realistic expectations.
For example, if you force yourself to lose weight too quickly, your goal of better health could backfire.
I Researchers found that obese people who expected to lose a lot of weight were those who gave up on a weight loss program within 6-12 months.
On the other hand, setting a more realistic and achievable goal can help you avoid discouragement and may eventually lead to more weight loss.
Conclusions : Having realistic expectations increases your chances of maintaining a healthy lifestyle.
2. Think about what really motivates you
Remembering what motivates you to make healthier food choices can help point you in the right direction.
It can be helpful to make a list of reasons why you want to adopt a healthier lifestyle.
Keep this list handy and revisit it when you feel you need a reminder .
Conclusion: When you are tempted to indulge in unhealthy behaviors, remembering what motivates you can help you stay on track.
3. Keep unhealthy foods out of your home
It's really hard to eat healthy if you are alwayssurrounded by junk food.
If other members of your family want to continue eating these types of foods, at least try to keep them out of sight, rather than in sight and within reach.
The saying “out of sight, out of sight mind” in this case fits perfectly.
Havingfood on display in various areas of the house is a behavior linked to obesity and increased consumption of unhealthy foods.
Conclusion: Keep unhealthy foods out of your home or, at least, out of sight. Only in this way can you increase your chances of not falling into temptation and not making mistakes.
4. Don't have an all-or-nothing approach
Thinking that everything is black and white represents a major block to achieving a healthy lifestyle and maintaining proper nutrition.
A situation very common is to find unhealthy appetizers at a party and decide that your diet is ruined for that day, and then proceed to go overboard with the wrong foods.
Instead of considering the day "ruined", try to put past habits behind you and rather try to choose healthy and not too processed foods for the rest of the party.
Conclusions: refuse the need to consider your day "good" or "bad", you can in this way avoid eating more than necessary and making wrong choices.
5. Eat Healthy Snacks
Following a healthy diet can be difficult when you're away from home for long periods of time.
Unfortunately, when you get too hungry, you probably end up eating whatever is available at the time.
Often this is processed food, which doesn't really satisfy your sense of hunger and which is not good for your body.
Have healthy snacks with a high protein content can help you keep your appetite in check until you have a chance to go home and have a full meal.
Alcuni esempi dimagrire mangiando e accelerare il metabolismo are almonds and peanuts.
You can also fill a small cooler with hard-boiled eggs, cheese, or Greek yogurt.
Conclusion: Eat healthy, high-protein snacks when you're out and about or traveling if you're unable to eat a full meal for several hours.
6. Change your diet and exercise
Perhaps you have sometimes heard that you shouldn't change too many things at once when trying to improve your health.
Overall, this is good advice, but research has shown that when you make changes to diet and exercise at the same time, the results are better for both.
In uno study of 200 people, the group who started eating healthy and exercising at the same time found it easier to maintain these behaviors than those who started just diet or just exercise and then later add the other thing.
Conclusion: Simultaneously changing how you eat and exercise increases your chances of success in having a long healthy life.
7. Have a plan before you go out to eat
Trying to maintain a healthy diet when eating out can be very difficult.
Fortunately, there are several ways to make it simple.
It is better to decide a strategy in advance, even before arriving at the restaurant, rather than being unprepared for a time you get there.
Here are 20 useful tips for eating healthily when you're out and about.
Conclusion: Having a plan for going out to eat can help you choose foods healthier.
8. Don't let travel lead you astray
Whether you travel for business or pleasure, being outside familiar territory can make maintaining a healthy lifestyle difficult.
Here are some tips that can help you avoid mistakes:
- Look out for restaurants and supermarkets in advance
- Bring healthy food with you that doesn't go bad easily
- Challenge yourself and try not to lose your course during the journey
Conclusions: you can easily follow a healthy eating plan even while you are travelling. All it takes is a little research, planning, and effort.
9. Eat mindfully
Eating mindfully can help you maintain a healthy lifestyle for a long time without problems.
Take some time to enjoy your food and appreciate its ability to nourish you.
This increases your chances of succeeding in your endeavor, resulting in effective and long-lasting changes in eating behavior.
In onestudy, overweight and obese women who practiced mindful eating had significant improvements in their relationship with food over a period of more than 4 months.
Anotherstudy in women with binge eating disorder showed that binge eating episodes decreased from 4 to 1.5 per week and was the severity of each binge eating episode also decreased. This happened in just 6 weeks.
Conclusion: Taking a mindful approach to food can help you gain a better relationship with it and can also reduce behavior caused by binge eating disorder.
10. Track and monitor your progress
Listing the foods you eat in a food diary, online food tracker or smartphone app can help you stick to a healthy diet and lose weight .
Calculating your training progress can also be useful and provides you with that precious motivation to keep going over time.
Iresearchers reported that overweight women who were given pedometers walked more and lost 6 times more weight than those who did not use them over the 3-month study.
Conclusion: Tracking your food intake and exercise can give you the motivation and accountability you need. Several studies show that it helps you follow a healthy diet and leads you to achieve greater weight loss.
11. Find a friend to join you
Following a healthy diet and exercise program can be difficult to do on your own.
Having a friend do your diet and workout with you can help, especially if that person is your partner or husband/wife.
When i| ||287 ricercatori examined data from over 3,000 couples and found that when one person makes a positive lifestyle change, such as increasing physical activity, the other he will most likely follow in his footsteps.
Conclusion: Having a partner who joins you in making healthy lifestyle changes may increase your chances of success.
12. Start the day with a protein-rich breakfast
Ifthe first meal of your day is well balanced and contains the right amount of protein, it is more Your blood sugar levels will likely stay stable and you won't overeat for the rest of the day.
In onestudy, women overweight women who ate at least 30 grams of protein at breakfast felt more satisfied and ate fewer calories at lunch than women who ate a lower protein breakfast.
Conclusions: Eating a high-protein breakfast will it helps you feel full and allows you not to eat too much during the day because you will be less hungry.
13. Understand that it takes time to change habits
Don't be discouraged if it takes longer than expected to adjust to your new healthy way of living.| ||310
I researchers found that it takes about 66 days, on average, for a new behavior to become a habit.|| |314
Alla fine, mangiare in modo salutare e fare regularly will become things you automatically do.
Conclusion: Do your best to stay motivated and focused as you adjust to a healthy lifestyle. It takes, on average, about 66 days to assimilate a new habit.
14. Find out what works best for you
There is no perfect way to eat, one way that works really well for just about everyone. But there is your own way to lose weight, a way designed specifically for you: discover the benefits of apersonalized diet.
It is important that discover a way you like to eat and exercise, a way that is also sustainable and that you can follow for the rest of your life.
The best nutrition for YOU is the one you can follow for a long time finished.