Increase your fiber intake
It is preferable to eat more fiber from its various sources. such as whole grains, fruits, vegetables, and legumes; The importance of fiber lies in the fact that the body does not digest it in the small intestine, but rather moves to the large intestine, where fermentation occurs, and this benefits the body by increasing the feeling of fullness, slowing the digestion process, increasing the transit time of food and the absorption of nutrients, and preventing constipation. Studies indicate that soluble fiber is particularly beneficial for weight loss. As it forms a gel when it comes into contact with water, which increases the time of absorption of nutrients, and slows down emptying of the stomach.
More fiber can be added to a balanced diet by eating fruits every day and including whole grains in the diet. Such as: oats and brown rice, in addition to eating lots of vegetables; The fiber in the peel of many vegetables is beneficial, and it should be noted that as long as people wash the peel well, it is safe and easy to eat when cooked.
Eat plenty of protein
Protein is an essential and necessary part of a healthy diet for growth and effective metabolism, and protein can increase feelings of fullness and delay hunger; Examples of some protein-rich foods include chicken breast, fish, Greek yogurt, lentils, quinoa, almonds, and chia seeds. It is also recommended to add lean or low-fat protein sources to each meal to help you feel full for a longer period, which reduces overeating Food, you can eat low-fat milk, a small amount of nuts, peanut butter, eggs, beans, and other different food sources of protein.
Read also:Drinks to increase fat burningDrink water regularly
Drinking water can help you eat fewer calories and lose weight, especially if you drink it before a meal. One study found that drinking half a liter of water about 30 minutes before a meal reduces hunger and calorie consumption, and drinking water instead helps. of high-calorie drinks; Like soda or juice to lose weight.
Eat mindfully
Paying attention to food while eating it is excellent for weight control, as it may help reduce food cravings, improve portion control, which leads to consuming fewer calories, and to practice conscious eating, distractions should be avoided, including Televisions, computers, and smart phones. It is also preferable to eat at the table, focus on how food tastes, and be aware of signs of stomach fullness.
Eat breakfast every day
Many people think that skipping breakfast is a good way to reduce calories, but you usually end up eating more throughout the day, and whole grains can be eaten with fruits and low-fat dairy products for a quick and nutritious start to a day full of vitality and activity.
Eat family meals
Sitting with the family and eating a healthy meal can play a role in controlling weight, in addition to that eating at home can reduce the intake of fat and sugar, and it should be noted that parents, or caregivers who cook balanced meals for their children often pass on habits to them positive food.
Read also:The best treatment for obesityClose the kitchen at night
It is preferable to set a time when you stop eating and not give in to late-night snacks while watching TV, but you can drink a cup of tea, or eat a small piece of candy, or a small bowl of low-fat ice cream, or frozen yogurt when The desire to eat sweet food after dinner, but it is preferable to brush the teeth after that. To reduce the desire to eat or drink anything after that.
