To this end, we will share with you 18 tips for establishing healthy eating habits to help you embrace a healthy life step by step and get an ideal figure. Don't miss it!
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Teach the body to eat properly.
Not eating is the chief culprit of physical problems, and the key is to control the amount. Usually, adult active women need 2200 calories a day; About 3000 calories for men. But if you have less activity all day, you need to reduce 400-600 calories on this basis!
But in your daily diet, we suggest that you slow down the pace of eating and listen carefully to your physical feelings; 7-8 minutes full, don't eat when you feel comfortable. But at the same time, don't take the food away, wait for 20 minutes, and then judge whether you are really full. If you feel a little hungry, you can eat more.
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Eat more brightly colored fresh fruits and vegetables.
In the daily three meals, it is best to choose a variety of brightly colored vegetables and fruits; Let them account for about half of the food on your plate! Can not only supplement various vitamins and minerals; Moreover, the dietary fiber rich in it can promote intestinal health, enhance satiety and avoid overeating!
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Change the way of cooking
Compared with frying, the combination of baking and cooking can better control the daily intake of oil and calories; Fully retains the original flavor and nutrition of food. For friends who like to eat fried food, using air fryer is a healthier choice!
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Eat all kinds of lean protein
The intake of high-quality protein is of great significance for promoting human health and maintaining a well-proportioned figure! Lean beef, chicken breast and turkey with low fat and high protein are all good choices; Of course, vegetarians can use some soy products with high protein content instead!
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Limit sugar intake
Excessive sugar intake will not only lead to weight gain and obesity; But also cause a series of serious health problems! Here, everyone should especially polish their eyes and pay attention to the hidden sugar in processed foods, such as a seemingly insignificant carbonated drink, whose sugar content is often as high as 10 spoon!
In addition to avoiding sugary drinks as much as possible, it is mainly pure water; It is also best to avoid those processed and packaged foods in your daily diet and focus on natural ingredients!
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Increase plant food
For some meat lovers, adding more plant foods to their daily diet can not only effectively control the body and weight problems; But also help to actively improve the overall health and reduce the risk of diabetes and cardiovascular diseases!
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Choose snacks carefully.
Watching TV after dinner, eating potato chips or ordering various high-calorie midnight snacks is definitely one of the main reasons for getting fat. Here, we suggest that our friends try their best to get rid of the bad habit of eating supper. If you really can't help it, you should choose carefully, such as eating some healthy foods such as fruits, yogurt and nuts in moderation!
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No, how about breakfast?
The bad habit of skipping breakfast in the morning usually can't help you lose excess weight; Instead, it is more likely to lead to eating and drinking in the future, which is counterproductive!
Here, we strongly recommend that you try to soak some natural sugar-free oatmeal with milk or yogurt; Add the right amount of fresh fruit for ornament; It is a very simple and fast healthy breakfast, low in sugar and fat, and rich in dietary fiber!
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Try to eat less and eat more.
For those friends who often feel hungry and want to eat in one day, we suggest eating less and more meals to avoid the problems of hunger accumulation, uncontrollable and overeating. For example, between three meals, you can combine 1-2 healthy snacks and meals; And try to concentrate most of the heat during the day.
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Take an appropriate amount of protein per meal.
Compared with fats and carbohydrates, protein can produce the strongest and lasting satiety. Therefore, in three meals, make sure you eat a proper amount of high-protein food (such as seafood, lean meat, eggs, etc.). Not only can it make it easier for you to develop healthy eating habits and avoid junk food; And for those who need to lose fat, taking enough protein can accelerate metabolism to some extent, avoid muscle loss and make the body more compact and powerful!
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Moderately reduce salt intake
Heavy food with high salt content will not only cause edema, but also cause a series of fatal health problems such as hypertension, stroke and heart disease! The daily salt intake of normal adults should not exceed 6 grams; Besides paying attention to the salt in cooking, we should also pay attention to the salt contained in some processed foods; If the salt content per100g of food exceeds1.5g, it is relatively high!
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Active drinking water
Lack of water in the body will not only affect normal metabolism, but also cause the illusion of hunger! Therefore, in order to better control the diet and ensure the smooth operation of the body, we must not ignore the seemingly inconspicuous detail of "regular hydration", especially when the weather is particularly hot or the amount of exercise is relatively large. Besides pure water, drinking some sugar-free tea and eating some fresh fruits and vegetables can provide the body with the water it needs!
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Make a purchase list in advance.
Compared with going to the supermarket to buy at will, take a little when you see anything; Think carefully about the three meals in the next few days before buying, make a shopping list, and buy ingredients purposefully, which can greatly avoid junk food from entering the home and make it easier to cultivate healthy eating habits!
At the same time, don't go to the supermarket hungry, or you may buy unhealthy snacks!
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Prepare meals in advance
When you have a rest, you should handle the ingredients in advance, get ready, and even cook and refrigerate them directly. When you don't have time to cook on weekdays, you can take it out of the refrigerator and heat it up instead of ordering takeout and snacks!
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Choose healthier alternatives.
For example, when eating salad, use vinegar juice instead of salad dressing; Use a watering can when cooking, don't pour it directly ... Start from the humble details and make changes within your power, which will gradually help you establish another healthier eating habit!
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Do not blindly adopt a certain diet.
The daily diet has always been diversified and varies from person to person; Everyone needs to learn how to scientifically match three meals according to their own preferences to ensure that they eat healthily and happily. Instead of blindly adopting other people's diet when they see that they are in good shape; Or use the diet of online celebrities to lose weight quickly ... these can't bring you a truly lasting ideal figure!
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Keep healthy food in the most conspicuous place around you.
When people are particularly hungry, they usually pick up the first food they see around them and start eating. If you put a lot of chips and cakes around you, the consequences can be imagined ... On the contrary, if you put a plate of fresh fruit on your desk, the result will be completely different!
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Change to small tableware.
In front of the big plate, there is plenty of food, which will naturally stimulate the brain to eat more, which is more likely to cause excess calories. On the contrary, using smaller plates to avoid piling up a lot of food can make the body and brain feel full faster, thus avoiding overeating.