8 Recommendations for Gradual Weight Loss Without Sacrificing

How simple it would be if one could lose excess weight as if by magic, right? However, anyone who is overweight and has tried one or more diets knows how difficult it can be, not only to avoid the foods you like but also to control yourself in situations where making a healthy food choice can be complicated. Imagine trying to avoid temptation at a party or gathering with friends where snacks, sugary drinks, and alcohol abound… A torture, isn’t it?

When planning your meals, think about fruits and vegetables that add color to your plate and include them in each meal as the most important portion. Replace refined flours with whole grain products and add proteins to your plate. If they come from animal sources, they can be meats, fish, eggs, cheese, and dairy products in general, preferably low-fat or skimmed. Remember that it's very important to consider if you have any other health issues like high cholesterol or blood pressure, diabetes, or heart problems, among others. In those cases, it’s best to consult your doctor about which foods to avoid and how to create a suitable diet for you.

Many small meals throughout the day or few that satisfy you? It depends. You should try the method that suits you best. Some specialists recommend eating small snacks several times throughout the day to avoid getting too hungry. However, studies show that some people on low-calorie diets feel more satisfied and have less hunger when they eat only three times a day. What’s important is that you do not eat less than three times a day and that you do not skip breakfast.

When it comes to snacks, you can choose fruits or sugar-free cereals. There’s also a delicious and healthy option: dried fruits, such as nuts and almonds, preferably unsalted, raw or dry roasted. They provide healthy fatty acids and other nutrients. But be careful because they are high in calories. Ideally, you should eat around 15 pieces per serving, no more.

Portions matter: measure what you eat. In general, we are used to serving ourselves larger portions than we actually need. To evaluate this, you can help yourself with the guidelines on product labels. Serve yourself normally and then weigh it. At first, you will need to measure the foods, but over time your eyes will get accustomed to the appropriate sizes and you won’t need scales, cups, or special spoons anymore. Still, keep them handy for when you need to calculate.

To eat those varied and measured portions of food, turn off the television and eliminate other stimuli that may distract you. Then, focus and think about what you are eating: some studies indicate that concentrating on food can lead to greater feelings of fullness. Also, chew slowly and eat at a leisurely pace; the longer your meals last, the better, so your stomach can send a signal to your brain to let you know when to stop. This can be quite a challenge for some people. To achieve this, take your time; for example, if you notice you take two minutes to have breakfast, try to extend it to five minutes tomorrow, then ten, and so on. As you see, you will also need to organize yourself, as you may need to get up earlier to enjoy a more relaxed breakfast.

Make your meals taste good. One of the biggest problems when dieting is that many people feel they can’t eat tasty things and end up eating the same old boring food. But who decides what is tastier? Often it has to do with habits; did you know it's possible to eat more and lose weight? For that, you need to open yourself up to new flavors, try new foods, look for healthy recipes… essentially, take some time to think about what, how, and when you will eat. And this is the best part of this adventure you’ve embarked on, discovering and creating new things. And remember that besides salt and oil, there is a world of healthy spices and seasonings that can make your brown rice dish completely different when combined with others, even a little spice that might help you eat less.

Finally, to accompany this process, some people have good results by closely monitoring their body and habits. Weigh yourself frequently and take note of what you eat, when, how much, where, and why (even how hungry you were or what your mood was while eating). After a week, review your notes and start discovering your true relationship with food, without deception or justifications. This way, you can modify certain behaviors you may not have noticed that are affecting your weight and health.