Many people would like to reach an ideal weight during the summer season. But it’s not just aesthetics, because excess weight and especially obesity are potentially dangerous to health and can lead to various diseases such as type 2 diabetes or hypertension.
A simple way to achieve this without forcing yourself to a diet is simply to change certain lifestyle habits that make you gain weight. Indeed, our life is regulated by the sum of dozens of daily habits. It is very hard to get rid of a habit without replacing it with another, but that is the solution. If possible, a bad one should be replaced by a good one. An interesting phrase to use is: “If/when…then”.
For example: “If the waiter offers me a dessert, then I ask for lime blossom tea.” By creating reflexes in your brain to substitute foods or drinks, it is much easier to give up bad habits.
Concretely, here is what you should or could replace in your diet:
1. Replace white bread with wholemeal bread: You’ve probably heard this many times before. The great advantage of whole foods is its high fiber content, which gives a feeling of satiety faster, which limits caloric intake. Fiber also helps prevent a spike in the glycemic index. You can do the same for rice or pasta, always give preference to whole foods.
2. Replace artificial sodas and juices with natural juices or water. We all know that sodas and other sugary drinks are bad for the body, increased risk of diabetes, obesity (high calorie drinks) and sometimes even cancer according to some studies. Favor, if you can, taking natural drinks, eg. lemon or orange juice, herbal teas (you can leave them to cool in the refrigerator) or simply water. Water can also act as an appetite suppressant.
Good advice: in this case too, radically changing your habits may be too difficult. If you are “addicted” to sodas, especially sweet cola-based drinks, why not set aside 3 days a week to satisfy this need and pleasure in industrialized sugary drinks, then 4 days with healthier habits (water, juice natural). Over time you will come to almost no longer want to consume drinks that are too sweet.
3. Replace cooked vegetables with raw vegetables. This advice may be a bit excessive, especially in the fall and winter. During cooking, several molecules are degraded and lose their properties. So try, even in winter, to continue eating salads or raw tomatoes. Vegetables are rich in fiber and vitamins.
4. Replace fried potatoes with grilled or steamed potatoes. French fries absorb a lot of frying oil and become “calorie bombs”. Crisps are also very often too rich in oil. Prefer cooked meals if possible without oil, to maintain a suitable weight.
5. Replace filled cookies or cakes with plain cookies. It’s probably a food marketing fashion, to add a stuffing like chocolate or jam inside the biscuit or cake. If possible, favor unified cookies or cakes, without interior or stuffing. They are healthier and generally contain more fiber. In short, buy simple products, avoid too much “complexity” in the product.
6. Replace white sauces with red sauce. White sauce, often made with cheese, is usually high in saturated fat and cholesterol. Red sage, usually made from tomatoes, is lower in calories than white sage and contains valuable nutrients like vitamin E.
7. Replace grilled or fried chicken with skinless chicken breasts. Chicken is a lean meat, healthier than red meats, however when chicken is grilled or fried, its skin becomes high in saturated fat and cholesterol. Eating skinless chicken is therefore less caloric and healthier.
8. Replace Cheese Pizza with Vegetarian Pizza. The pizzas for example 4 cheeses are very caloric, prefer a tomato-based pizza, possibly a cheese base, and other vegetables or condiments (basil, oregano).
9. Replace red meat with fish or white meat. Red meat is rich in saturated fat and cholesterol, it increases the risk of type 2 diabetes according to a scientific study. As much as possible, try to replace it with white meat or fish. Fish is rich in phosphorus and essential fatty acids such as omega-3 and omega-6, nutrients that are excellent for health.
As a bonus: do not forget to eat bananas regularly, it is an excellent appetite suppressant that does not cause weight gain. Of course, to lose weight, in addition to diet, regular exercise is an excellent aid to weight loss.
Remember: just like alcohol, it’s at the supermarket that everything happens. If you want to cut down on your alcohol consumption, don’t buy alcohol. If you want to reduce your intake of calorie foods, choose foods that are low in calories. Try to thwart the marketing strategies found in supermarkets, chocolates and cakes at the checkout, promotion on sodas, etc. Outsmart them.
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