How to follow a healthy and moderate diet in 6 steps

To really lose weight and NEVER have weight problems again, two factors are important.
A healthy and moderate diet and an active life.

The second allows us to have a metabolism that is always awake and perky, which demands energy from the body and burns calories as a result.

Moderation at the table, on the other hand, allows us to eat a little of everything without gaining weight and without wanting to overeat.
I know, it sounds a bit Zen in speech, but I don’t want to tell you that you need to be hungry to stay fit, but to learn to moderate yourself. Let’s see how to manage a healthy and moderate diet in 6 easy steps.

HEALTHY AND MODERATE DIET: HOW TO DO IT IN 6 STEPS

Avoid eating until your stomach hurts.

Satiety is learned at the table, we must not “feel it” only when we are full to bursting. To train ourselves for satiety, we start the meal with something crunchy and stringy, like a carrot or cucumber or a piece of raw fennel. We use a plate of a color opposite to the one we will put in it. Let’s take some time to eat and chew slowly, looking at the dish. This vademecum of the table will allow you to satisfy yourself sooner. Being satiated is equivalent to feeling satisfied with a meal, not full. Basically we have to get the impression that we don’t want that extra something, but we’re not painfully sated either.
Don’t get full when you eat out with the excuse of a free meal.

The free or sneaky meal is a concept known to anyone who is an athlete.

Then it became common as a day off in diets as well. However, many people indulge in free meals twice a week, eating more than double the daily calories.
Meals eaten out are always more caloric than those we can cook at home. The solution is not to ban them, but to learn to share dishes with other diners or to choose a single dish for our sgarro. For example, a free meal is a pizza, and not: appetizer + pizza + chips + drink + dessert.
Follow a day or two compensation diet when eating out.

By “compensation diet” we mean a day on which you are very light. It can be done for two days if we have actually attended an important dinner, an event.
In general, one day is enough if we have followed rule number two. Here you find a one-day compensation diet. Here for two days.
Look for an enjoyable physical activity.

Many people sacrifice themselves by choosing a physical activity with the intent of burning calories, even if they hate it.
The result is that nine times out of ten they abandon it. In reality, there are many pleasant activities that can reduce our sedentary lifestyle and be stimulating. You can run, you can dance, you can do yoga or pilates, you can go cycling. Rather than going to the gym or nothing, it is better to start by changing your habits starting with something that we like, that is inspired. If after a few months or a year we have kept it, we can up the ante.
Start with natural food.

If, instead of following a low-calorie diet, each of us thought about how much we should eat to cover the daily requirement of vitamins and minerals, as well as macronutrients, we would automatically eat less junk. Let’s think of two of these: potassium and calcium.

We need about 4 and a half grams of potassium per day and one gram of calcium. Looking at how much food corresponds, we discover that one gram of calcium is the equivalent of 4 glasses of skim milk or 5 yogurts, and that to get to 4.5 grams of potassium we should eat about 500 grams of fruit, the same weight as vegetables and at least one potato or a glass of freshly squeezed juice.
In short, if you move the observation point between how much and what to eat to be healthy, suddenly there would be no more space in the belly for biscuits. Pay attention to it.
Don’t think about food.

The anxiety of losing weight often produces the opposite effect to what we want.
That is, it makes us think a lot more about food. Paradoxically, this is encouraged by the boom in cooking shows, websites or social media channels on food and so on. And it means having food under your eyes 24 hours a day, both as an image and as a thought.

This obviously has consequences on our hunger, and on our way of eating. It is easier to eat a healthy and moderate diet when you stop always thinking about food, focusing on other things: interests, conversations, hobbies, passions. Conversely, the more we tend to feel guilty and cut down on calories, the more difficult it will be to control what we eat when the body tries to release tension.

The typical case is that of someone who is “on a diet” from morning to afternoon, but then comes home after a day of work and empties the refrigerator.
Here too, those who have not learned to moderate themselves over the years will not succeed by punishing themselves, but by changing their point of view. From food to happiness or the fulfillment that comes from working on oneself.