Ways to eat healthy and avoid gaining weight

During long holidays, many people often gain weight due to unavoidable parties... Therefore, you should have a healthy eating plan to have delicious meals and effectively control your weight.

Eat healthy to have delicious meals and control weight effectively. (Source: Getty Images)

Here are 9 tips to help avoid weight gain due to improper eating.

Snack wisely

Unhealthy snacks like cookies and other tasty treats are often available. When food is readily available, you are more likely to snack unnecessarily. Pay attention to your snacking habits.

In particular, avoid snacks that contain added sugars or unhealthy fats — both of which can lead to weight gain. If you're hungry, choose foods like fruits, vegetables, nuts, and seeds as snacks.

See food portion

During parties, it can be easy to overeat. People who overeat tend to gain weight more easily than those who don't.

The best way to overcome this is to control your portion sizes or use smaller plates and bowls to eat a reasonable amount of food.

Practice mindful eating

Some people tend to multitask during meals. Studies show that people who eat while distracted are more likely to overeat. This is because they are unable to pay attention to their body's signals of fullness.

Try to eat slower and chew more thoroughly, this will help you better recognize your body's fullness signals and consume fewer calories.

Keep your meals balanced with protein

Holiday meals are often high in carbs but low in protein. However, it is important to include some protein at every meal, as it promotes satiety and can be helpful for weight maintenance.

In fact, eating protein with meals can automatically reduce calorie intake by reducing hunger and cravings.

Protein is also beneficial for weight control because it increases metabolism and hormone levels that reduce appetite.

To get these weight control benefits, aim to include at least 25-30g of protein at each meal. Good sources of protein include: meat, poultry, fish and some plant foods such as beans, quinoa.

Focus on fiber

Fiber is another important nutrient that promotes feelings of fullness. Some studies show that increasing fiber in the diet can reduce overall calorie intake, which may also help prevent weight gain during the holidays.

Many common holiday foods lack essential fiber. Try your best to eat fiber-rich foods, such as: vegetables, fruits, beans, whole grains, nuts.

To avoid gaining weight, it is necessary to have a reasonable diet. (Source: SKDS)

Reduced tasting

Many people spend a lot of time cooking during the holidays. Not surprisingly, this can lead to weight gain because it's so easy to overeat. Even small bites during the holidays can add up to extra calories.

Tasting food can be important, especially if cooking for others, but just a small bite is more than enough.

Also make sure not to cook on an empty stomach, as it's easy to over-taste when your stomach is growling.

Limit liquid calories

During the holidays, alcohol, beer, soda, and other high-calorie beverages are popular. These drinks often contribute a significant amount of sugar and empty calories to the diet, which can contribute to weight gain. Additionally, alcohol consumption is often associated with increased appetite and is a risk factor for weight gain.

If you're trying to control your weight, it's best to limit your intake of high-calorie beverages.

Avoid processed foods

Processed foods, although quick and easy, are often loaded with sugar and unhealthy fats, which can be detrimental to weight loss.

To prevent weight gain, choose whole foods and cook your own meals. That way, you can monitor your diet and control your weight.

Water retention

Drinking plenty of water has benefits for the body, starting with the fact that it is not a sugary soft drink or an alcoholic beverage. Water will also help you feel full, which can help slow down your eating.

While many people find it difficult to reach their weight goals, following some of the tips and tricks above can help you stay healthy, happy, and keep your weight in check during the holidays.

In addition to general dietary advice, it's best to make sure you get plenty of exercise and limit your junk food intake during the holidays.

Source: https://baoquocte.vn/nhung-cach-an-uong-lanh-manh-va-tranh-tang-can-284879.html