How to eat healthy to lose weight without sacrifices

Health
8 Tips to Eat Healthy and Lose Weight
1.- Drink Two Glasses of Water Before Breakfast
Hydration is necessary for life. Water purifies, detoxifies the body and can also be satiating. If you drink two glasses of water before breakfast, you will help your body prepare for food intake and avoid obesity. You can repeat it before other meals since, according to the American Chemical Society (ACS), drinking water before eating helps with weight loss.
2.- Start Eating Fruit Very Early
The key to a healthy diet to avoid overweight is to consume at least five pieces of fruits and vegetables. These provide vitamins, fiber and minerals, essential for increasing defenses, strengthening the immune system and maintaining stable blood pressure. In addition, they are rich in antioxidants, substances that fight free radicals, responsible for aging and some diseases such as cancer.
3.- Have Two Healthy Snacks
One of the maxims of a balanced diet, and as pointed out by one of the greats of healthy nutrition, Dr. Francisco Grande Covián, is to eat small amounts at different times of the day. Snacks are ideal for not arriving too hungry at main meals (lunch and dinner) and providing the body with the energy it needs to continue functioning. A good snack can consist of a fruit, a dairy product and proteins. You can choose to take a turkey or cheese sandwich made at home without sauces or dressings that could increase caloric intake, and a piece such as an apple.
4.- Eat Slowly
According to a study carried out by Laiko General Hospital in Athens, eating slowly secretes hormones that help control hunger by increasing the feeling of satiety. On the contrary, when eating quickly, these hormones are not released and you feel the need to eat more food and run the risk of gaining weight. On the other hand, the stomach takes about 20 minutes to send the signal to the brain that it is full, so by eating slowly you have the possibility to stop when you are adequately satisfied – not full – avoiding overeating and the unpleasant feeling of heaviness.
5.- Opt for Organic Products
The beneficial effects of nutrients in all products are the same. However, organic products have a great advantage since they have up to 30 percent less pesticide contamination, according to a study by Stanford University. In addition, their organoleptic properties, that is, their smell and taste, are better and, due to cultivation methods, on a smaller scale and less invasive, respect for the environment is greater. If you have space, you can grow your own food. A home garden does not require a large space. You can build your own vegetable patch in very small spaces such as a rooftop or terrace. The fundamentals: sun, water and nutrient-rich soil.
6.- Try to Consume High Doses of Fiber by Combining Foods
Fiber nourishes, balances and cleanses the body. About 25 g of dietary fiber is recommended and it is impossible to acquire it just by eating a couple of fruits and a salad a day. That is why it is very important to combine and consume different sources of dietary fiber – found in cereals, fruits, vegetables, whole wheat pasta, etc. – and if necessary, combine them with supplements.
7.- Have a Very Light Dinner
At night, digestion is slower and energy expenditure is minimal. Eating more than necessary can cause the energy that the body no longer needs to be stored as fat, increasing the risk of gaining weight. The most appropriate dinner to avoid gaining weight can consist of a skimmed broth or a vegetable cream, accompanied by a French-style omelette, a poached egg, white fish or two slices of fresh cheese seasoned with aromatic herbs.
8.- Before Going to Bed, Have a Relaxing Drink
Studies indicate that restorative sleep helps prevent weight gain. Therefore, to fall asleep, nothing better than a drink that warms the body and relaxes all the senses. The most effective infusions in this regard are linden, chamomile, lemon balm or orange blossom. Warm milk with a tablespoon of pure cocoa can also help you sleep better since chocolate, in small amounts, is a perfect sleep precursor.
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