10 tips to maintain your weight

Living on a diet is very difficult, but our friends at ActitudFEM share their 10 tips to maintain your ideal weight. For millions of people around the world, the idea of being thin becomes a true obsession. Every day, hundreds of reports are published about diets, healthy foods, and nutritional studies, but rarely is simple and straightforward information provided that tells us how to maintain our weight. For this reason, American nutritionist Kristin Kirkpatrick, one of the 25 food experts in the world according to Huffington Post, has taken on the task of gathering the best practices that, in her opinion, are always followed by people who maintain their ideal weight. For her, people who are always fit do not tend to obsess over food; they simply have healthy lifestyle habits that allow them to stay in line without too much effort. Do you want to know what they are?   1. Never skip breakfast Multiple scientific studies have shown that people who start their day with a good breakfast have a lower risk of being overweight, as they tend to have less appetite throughout the day and do not eat excessively. Kirkpatrick asserts that the ideal is to prepare a good breakfast that includes healthy fats, lean protein, and carbohydrates, abundant enough to satisfy hunger all morning. 2. Eat when you're hungry It may seem obvious, but the truth is that we often eat without being hungry, whether due to social commitments or boredom. Thin people ignore temptations that arise throughout the day—from office donuts to movie popcorn—if they are not hungry. And if they don't feel like something, they do not feel obliged to eat it. Maintaining healthy nutritional habits starts with being aware of what we eat and how much we eat. 3. Don't skip meals One of the keys to healthy eating lies in consistency. Thin people do not change their meal times or the quantity of their meals. According to a team of researchers from Cornell University, skipping a meal can lead to unhealthy decisions for the rest of the day, such as bingeing on pre-cooked products at night. The timing of meals is also crucial for maintaining ideal weight. These are the best times to have breakfast, lunch, and dinner. 4. Eat more at home Eating out makes us less aware of the calories we are consuming, and we generally end up eating more than we should. Various studies have shown that people who eat out more often or order more takeout have higher rates of overweight than those who are used to cooking. 5. Eat more plant-based protein People who maintain a healthy weight over time, says Kirkpatrick, do not eat too much meat and prioritize the consumption of fruits and vegetables. Various studies have confirmed that vegetarians tend to have lower body fat, oxidative stress, and cholesterol. But it is not necessary to completely eliminate meat; simply eat a bit less and make vegetables the main part of the diet. They should be present in most meals (including breakfast), either as the main dish or at least as a side. An important study asserts that, regardless of the diet followed, eating more vegetables is always a good idea. 6. Avoid foods with added sugars No one dislikes a sweet treat, but thin people prefer those that come from fruit and avoid processed foods rich in added sugars, such as industrial pastries, jams, ice cream, or sugary drinks. The World Health Organization plans to change its recommendations so that the intake of added sugars is only 5% and not the 10% previously recommended. 7. Choose whole grains Although the amount of carbohydrates we consume is often too high, the type of carbohydrates also significantly influences health. It has been repeatedly shown that the consumption of refined grains (from white flour) is much less healthy than that of whole grains. Therefore, if we can choose, it is better to opt for whole grain varieties, which are now available for all types of pasta, rice, and bread. However, one must be careful to ensure that the whole grain bread we buy is genuinely whole and does not contain added sugars, which, according to food expert Michael Pollan, is extremely common. 8. Serve smaller portions Sometimes we tend to overcook the amount of food we prepare and always serve portions that are too large. A good habit for losing weight is to serve smaller portions on smaller plates. A study claims that food presented in smaller pieces is more satisfying than a plate with the same caloric content presented in a single portion. 9. Know what you eat through labels To maintain a healthy diet, it is essential to know what we are eating, and that is not always easy given the number of products we can choose from in a supermarket. Looking at the label of what we buy is the only way not to be deceived by advertisers' claims. Many supposedly light or natural-looking products are actually quite caloric preparations. 10. Get enough sleep Various studies have shown that sleep habits significantly influence how we eat. Although it is not known exactly why, people who sleep less tend to eat more and in a more disorganized manner. Regardless of how long we sleep, it is essential not to eat during the three hours before going to bed. It is clear that if we want to follow a proper diet and maintain our weight over time, we only need to follow these 10 basic and simple guidelines and, above all, have a certain attitude. View original article                         How to make sandwiches for breakfast 7 foods high in Vitamin C How to make a juice to lower cholesterol and burn fat   Discover the best tips to take care of your body at Súper Secretos from kiwilimón.com!