Healthy eating habits

Eating habits

Taking into account that 66 per cent of the population has problems with his weight, it is obvious that adherence to a healthy eating plan is a challenge for many people.

If you are having problems to secure a healthy program at the beginning of the year, in WikBio you we are going to give some simple tips to help you begin creating new healthy food patterns.

Calories count

You can eat less calories by eating less (reason why can lose weight with a diet that restricts all food categories or limits the sizes of the portions), but can go hungry and then regain weight very easily.

Note that the fat has 9 calories per gram, but protein and carbohydrates have only 4 calories per gram. This means that when you eat less fat, consumed fewer calories without having to eat less. Therefore, eat less fat and less carbohydrate. To achieve a weight loss of 0.5 kg per week, you should delete 3,500 calories of your normal weekly calorie intake. To do this, reduce your normal consumption of daily calories between 200 to 300 calories per day and increase your physical activity in order to burn also other 200-300 calories per day. It already has 3,500 calories per week

Does not need to make diets

Instead of becoming obsessed with diets is responsible for what and how much you eat. Try for a month, or at least two weeks of keeping a diary of what you eat, paying attention to what, when and why, eat that kind of food. Pay attention to the physical signals that your body tells you when the hunger. Ask yourself: "I am very hungry or I'm eating because the food is there, smells good, or I feel sorry to throw the food?" If little by little it is customary to eat responsibly, you will be able to make it a habit and achieved its objective.

Care to restrict certain foods

We know that not all foods are healthy or ideals, but the most important thing is the size and the quantities of the inadequate servings or little variation. If you neglect certain food groups may finish those food cravings and some people compulsive intake. You may also lose vital nutrients.

Weighing and measuring foods for at least a month

The serving sizes have been distorted in recent years both in restaurants and other establishments. Most people have no idea of what a single portion should contain. In most of the restaurants, the portions are 2 to 3 times larger than it should be.

Do not skip meals

Eat 5-6 times a day not only stimulates the metabolism but will keep your blood sugar levels in the blood and thus won't have to overeating by sudden drops in sugar.

Be positive

Recognize negative thoughts. Focus on the things that has done well and the positive changes that you are making. Remember that success breeds success. Lose weight or lose weight can be a way to improve your health, but you don't have to turn into something that is otherwise subtract health. Free from tobacco because he believes it helps you lose weight; It only consumes him health.

Avoid saturated fats and oils partially hydrogenated ("bad" fats)

You can increase the useful life of certain foodstuffs, but decreases the life of the people who consume them.

Eat less "bad carbohydrates" such as sugar and white flour

These are foods that are low in fiber, so it is a double blow to their health. If what you want is to create healthy eating habits, avoid the calories that do not nourish and instead stolen minerals and vitamins in its reserves.

Eat more "good carbohydrates"

Yes, eat foods like fruits, vegetables, legumes and cereals not refined (such as brown rice and whole wheat flour). They are rich in fiber, which slows the absorption and satiating, you will not have to take more calories trash (refined sugars or sweets)

What you include in your diet is as important as what it excludes.

With few exceptions, health and antioxidant substances found in the good carbohydrates such as fruits, vegetables, whole grains and legumes.

Eat less red meat

There may be people who defend this type of food, but these foods have more fat that clogs arteries and is associated with an increased risk of cancer.

Choose quality over quantity

The smaller portions of healthy foods are preferable to large junk food portions, especially if attention is paid to what you are eating.

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