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"Abs are made in the kitchen" is a popular health and fitness quote that we've all come across, and it does hold true. Sure, you can work out as many times and as hard as you want, but if you're not eating right, don't expect results - healthy and long-lasting result!
Weight loss, just like abs, also starts in the kitchen. Here are some healthy dietary habits to consider that could help you ditch that extra weight.
Portion control is not easy to exercise, especially when presented with one's favourite food, but it must be done if you are serious about losing weight!
Use smaller plates for a start. While you're at it, choose a red plate. Red is effective in reducing the likelihood of a person from overindulging. This has to do with colour psychology, and the colour red is often associated with danger, something that we, as human beings, have been conditioned to perceive since we were young.
And don't forget to chew your food slowly! Wolfing down endless servings is not only socially distasteful, but it can also lead to a host of other problems, not in the least, choking!
Fibre is good
You know that technique where you drink water to "trick" your mind into thinking it's full? Well, you can do it with certain types of food without ending up feeling like a bloated water tank.
Fibre is good for you. However, it takes a while for fibre to be digested, resulting in feeling fuller for a longer time. Now you may wonder how does that help to prevent you from eating more at the table since fibre takes time to register and digest?
Foods high in fibre require more chewing, so you are likely to eat less and slower, and that's how it helps you avoid overeating. High fibre foods include beans and legumes, vegetables like spinach and artichokes (the darker the colour, the better, nuts and fruits like bananas, apples, and oranges.
Protein is good too
Protein builds muscles, and it can keep you feeling full too. A protein-rich breakfast can last you till lunchtime and stave off any creeping snacking tendencies.
The list of good protein-rich food includes beans and legumes, nuts, low-fat and non-fat dairy products, fish, eggs and poultry. Remember to mix it up with some vegetables, whole grains and fresh fruits.
Reduce and limit
Your processed food and added sugar intake, that is! Our body processes the food we eat and turns them into, among other things, glucose, which is either used immediately or stored for future use as energy. Added sugar is usually empty calories, a misleading term in many ways. It's enough to know that empty calories are not good for your body and, in the case of added sugar, cause heaps of health issues like diabetes!
Processed food is often high in trans fat, which suffices to say, is unhealthy. They contain few nutrients and, just like added sugar, are packed with empty calories. So limit your intake of food like snacks, convenient food such as microwave meals and even breakfast cereals, among others.
Eating right goes a long way into helping your weight loss goals but don't forget to include some form of exercise program or routine. Perhaps more crucial in shaping your success is your determination. So don't give up and enjoy your meal – the healthy kind!