It’s winter and time for homemade stews, cappuccino and lepellêt. And indeed, things that can help you lose weight. First, the bad news: The average person is half a weight to 1 kg weight per year. The good news? You may notice that you only take 400 kJ each day. If you want to lose weight, you must cut 1 000 kJ a day from your diet.
But it’s all about what you eat, and not just how much you eat, says Mariza van Zyl, registered dietitian of Better Food Nutrition and Food Consultant in Paarl.
Here are good habits that help you shed this winter weight without having to follow a complicated diet.
1. Eat a home cooked meal …at least 5 times a week.
It’s one of the secrets of people who lose weight and do not regain it, the US Consumer Reports magazine has found in a survey. Because restaurant and take-away meals make up the kilograms.
Do not eat more than once a day that is “kits” and cooked – either sweet or salty. This includes energy tables, sauces, slices and kits noodles. Distinguish between fast food and convenience foods. A creamy sauce where you just pour water is probably “fast food”, while a can of fish is convenient, rather than fast food. Experiment with your own healthy kits . Pre-cook unfinished stalks such as rolled oatmeal, coarse ground flour, gort, rice, lentils and even potatoes and fries and keep in the fridge.
Make coarsely ground yellow maize flour cooked just like polenta (fine yellow Italian maize flour). Serve with thick tomato sauce and a little grated cheese melted in the microwave oven. Or use last night’s potato potato. You can replace the cheese with crumbled feta. Use 1 to 2 medium potatoes (depending on how active you are), a large tomato and 2 tablespoons grated cheese or a third slice of feta. A spoonful of pesto is tasty and healthy.
Some studies show “hot” spicy foods (like curry) can accelerate your metabolism by 20% for about half an hour. And a small study with Japanese women has shown chilli pepper makes your metabolism faster after a meal. All the more when it is eaten with food that is high in fat. In another study, male athletes sprinkled red pepper over carbohydrate-rich foods. Their metabolic rate was 30 minutes after that. However, there is no evidence that it takes longer than half an hour.
But you can also blow other spices. This can help you not overeat, according to research two years ago for the American Endocrine Society. Overweight people who sprinkle their food, lost on average 14 kg more in 6 months, compared to a 2 kg control group. According to Mariza, herbal remedies also mean that dietary foods are not boring.
3. Put away on soup
It’s a staple in winter! Soup makes you feel more saturated – with less kJs. Shovel your meal with it and reduce your appetite. You can eat up to 20% less. Beware of cream caps, it contains lots of fat and kJs.
4. Eat more protein
Your body works harder to break down proteins than fats and carbohydrates. You burn a little more kJ’s. It can also help you lose fat and not muscles, according to a study in the American Journal of Nutrition. According to nutritional guidelines, about 15% to 20% of your daily KJ intake should be low fat protein.
Eat a little protein with each meal, even if you’re upset. Like fish, chicken breast, lean red meat, fat-free or low-fat milk, eggs, nuts, low fat cheese, cottage cheese, lentils, dry beans and chickpeas. Peel some spring biltong or a piece of leftover chicken and slice tomato. Fry chickpeas in a little olive oil in a stick-free saucepan – and eat it like groundnuts. It can also be the basis of a luncheon with overgrown vegetables and a little feta.
5. REMEMBER THE DAIRY
Milk makes mash fat? False, says Jsumption.com. Milk can indeed help you lose weight. It does not matter whether it is low-fat or fat-free, according to American research. An Australian study shows milk with you. Food makes you feel saturated and so you eat less with the following meal.
Additionally, calcium, along with other substances in dairy, can boost your metabolism, shows another US study. Dairy products work better than calcium-rich foods (such as broccoli) or calcium supplements.
If you want to lose weight, you need to take less kJs. It does not help you eat just as much as before and just add milk to your diet. You will have to cut KJs elsewhere. More and more research also shows a connection between dairy and a lower chance of insulin resistance.
How made if you are sensitive to dairy? Before cutting it out of your diet, find out if you’re sensitive to milk or anything else in this food group. Then find suitable alternatives.