lose excess weight
How to lose weight - 7 nutritional rules for fast weight loss

How to lose excess weight-7 nutrition rules for fast weight loss

Seven simple ways to eat less without following a diet or counting nutrients and calories. All about how easy and effective it is to lose weight without dieting.

lose excess weight
How to lose weight – 7 nutritional rules for fast weight loss

1. Chocolate is the worst snack to lose excess weight

If you want to lose weight quickly, try to eat every three hours and do not skip meals, because hungry breaks provoke you to eat much more than you need. If you still can’t eat enough, avoid carb snacks — a piece of cheese will quench your hunger better.

Do not store chocolate and other sweets at work or at home. There is a high chance that automatically opening the package to “eat a small piece”, you will not even notice how you add an extra 500 calories to your daily consumption and will definitely never lose weight.

2. How to eat less to lose excess weight?

Studies by nutrition experts and dieters show that satiation from food comes in 15-20 minutes, and the average meal lasts about 3-7 minutes. Remember that if you eat too fast, you will undoubtedly risk eating more than you need.

In addition, keep in mind that a glass of warm water taken before a meal is one of the easiest ways to fill up faster, and therefore consume fewer calories – the water will fill the stomach, sending a signal of fullness faster.

3. Don’t get distracted from eating

If you consume food while watching TV or reading a Facebook feed, you risk eating much more than you need. Your attention should be focused directly on food and its quantity, otherwise, you will be at risk of overeating and gaining excess weight.

Also try not to talk while eating, because during a conversation, you can easily lose control over how much food you put in your mouth — as a result, you automatically consume food, without thinking about whether you are hungry, or have already had enough for a long time.

4. Should I start dinner with wine?

It is best to start your meal with meat or another source of protein and fat because this method will allow the body to more clearly determine the saturation limit. Remember that starting dinner with sweet, you will only delay the above saturation.

The worst start to dinner is a glass of wine because the alcohol in it stimulates appetite and reduces the sense of control over incoming food, provoking overeating. also mentioned that opinions about the benefits of alcohol are a myth.

5. Avoid economy packs of products

If you want to enjoy sweets, or cannot resist the desire to drink Coca-Cola, do not buy large packages of these products – starting the “economical” M & M’s maxi pack, you will not notice how to eat all such small and tasty candies.

This rule also applies to food consumption. The presence of a large amount of food provokes you to eat more than necessary. Try to measure just as much food as you need for satiation — this is the most important rule of losing weight without dieting.

6. Do you know about flavour enhancers?

You’ve probably heard of the flavour enhancer monosodium glutamate, a substance that stimulates the taste buds of the tongue and makes food tastier, and you might even look at food for this weight loss enemy and food or drug.

But few people know that sodium glutamate can be found in various spice mixes, let alone that fast-food chains and even regular restaurants are happy to use it to improve the taste of foods, forcing you to eat more.

7. Keep a food diary to lose excess weight

The ideal method for determining the calories consumed per day is their mathematical calculation. However, if you do not want to keep it and are afraid of “going on a diet”, try to at least write a list of the foods you eat during the day.

If you find three bars of chocolate “random” on this list, you will be really embarrassed, and next time you will have an extra motive to give up meaningless and completely unnecessary calories. Remember that gaining fat is much easier than losing weight.

Final thoughts

The easiest way to lose weight without following a diet and counting calories is to consciously consume food and avoid carbohydrates with a high glycemic index (sweet sodas, muffins, and other simple carbohydrates).