Six Eating Habits That Will Help Us Lose Weight And Maintain Weight Without Counting Calories - Part 1

The topic of overweight is extremely relevant today, everyone strives to maintain their weight optimally well, but sometimes this task is not so easy to perform. However, there are six useful eating habits that will make the weight loss process possible and less tedious. This way you will not consume anything superfluous and you will not have to count calories.

Adhering to the following habits, not only will you not count calories, but nutrition will also be useful, and changes in weight - long-term.

1. Replace refined products with whole grains

First of all, reduce the consumption of refined products (milled rice, pasta, bread, pastries). They are rich in calories and the amounts of vitamins and cellulose in their composition are minimal.

This applies not only to the rice we gave as an example above, but also to all whole grain products. They retain significantly more trace elements and fiber than refined ones.

Because cellulose is good for digestion and satisfies for a long time, people who eat whole grains eat better; they consume less sugar, saturated fatty acids and cholesterol. This directly affects the weight. When there are more whole grains on the table, the body mass index of a person is lower and the volume of his waist is lower.

Quality whole grains are sometimes hard to find on the market, but you can make your own, give up pasta altogether, replace white rice with brown rice, and look for brown wholemeal pasta.

2. Avoid processed meats and potatoes

A 2011 study shows which foods lead to weight gain. In 4 years, people consuming potato chips, potatoes, sweet drinks and processed meat gain an average of 1.3 kilograms. Vegetables, whole grains, fruits and nuts help them get rid of them.

Since potatoes are high in calories and high in glycemic index, it is best not to have them on your menu.

A study conducted in 2015 showed that teenage girls who ate potatoes more often than once a week had significantly more cases of obesity and overweight than those who ate less vegetables. Scientists have concluded that the intake of root vegetables increases the body mass index and waist volume.

The following should also be excluded from the menu: processed meat products (sausages, frankfurters, bacon and other similar products whose meat is salted, smoked or canned). Avoid canned vegetables and legumes at the expense of fresh or frozen.

3. Add more protein to your diet

Protein entering the body through food is very important for maintaining non-body weight. A high-protein diet reduces the feeling of hunger for days, gives a feeling of satiety and enhances fat oxidation.

Another quality of protein useful for weight loss is its ability to increase protein synthesis in muscle. A 2014 study found that protein intake with each meal (not just dinner) significantly increased muscle cell synthesis.

Exercise in combination with a high-protein diet allows you to gain muscle mass, which consumes many calories and increases basic metabolism. In addition, you will enjoy relief muscles - what could be more beautiful?

Products rich in protein are: milk, eggs, chicken, cottage cheese, fish (trout, salmon, cod), chickpeas and other legumes.

Stay tuned for the second part of the article to learn the following three useful habits for losing weight and maintaining weight that do not require calculating calories.