10 tips to lose weight

This blog is not about a recipe, but they are very simple tips that, with willpower, can be met and goals achieved. We present you some tips to lose weight. Tips Go back to the origins Cook foods by steaming, oven, grilling, papillote or boiling «Roast the vegetables in their juice, until they are soft, so that they release their nutrients, which will relieve your desire to eat sweets. And peel them to avoid swelling,” says nutritionist Laura Pire. Dress them with a salt-free vinaigrette and replace the vinegar with lemon, Dijon mustard or low-fat yogurt. “Restrict olive oil to two tablespoons a day.” Give it to the plants But not all of them are valid and you should use them under medical supervision. You have satiating ones, such as glucomannan, which prevents the absorption of fats and sugars, or fucus, a fat burner, food metabolization accelerator and laxative effect. Also regulating the desire to eat sweets, such as garcinia cambogia. And diuretics, such as orthosiphon, which helps eliminate fluids, fat and uric acid, and also relieves heaviness and leg pain. Say yes to legumes The best options: lentils, chickpeas, beans and soybeans. They are low in fat, rich in protein and contain vitamins B and E, folic acid, minerals and lots of fiber. They also calm appetite and help regulate blood sugar (which translates into accumulated fat) and intestinal transit. “Take them 2 to 3 times a week, limit the portion to 50 g and accompany them with vegetables,” advises nutritionist Montse Folch. Use dessert plates Seeing the plate full gives the feeling that you are eating a lot and thus you learn to feel full with much less quantity. Also So, you should eat slowly and chew well. «The satiating effect of food takes 20 minutes to reach the brain, but the digestion process begins in the mouth. Savor your food well, drink and chew without rushing, without swallowing or gobbling» Low GI carbohydrates Go for good carbohydrates. “They are those that have a low GI (glycemic index), because they do not raise blood sugar and insulin secretion so much, which are transformed into accumulated fat,” explains Dr. Jiménez Ucero. Do not overcook it, so that the food takes longer to digest and transform into glucose, and accompany it with vegetables and greens, to reduce the glycemic response. Fruits, acidic and outside of meals «If you take them after a meal, they add their sugars, which, being quickly absorbed, are immediately transformed into fat due to the rise in insulin. However, before meals they have a satiating effect, due to their high water and fiber content and, in addition, they reduce appetite,” according to Dr. Jiménez Ucero. Kiwi, pineapple, melon and watermelon have less sugar. Get satisfied! Starting at midday, opt for foods with a high SI (satiety index). They are those rich in protein, water and fiber, such as apples, carrots, turkey, shrimp and white cheese. “They calm the appetite, allow you to go longer without eating, forcing the body to draw on its reserves, and, in addition, they delay gastric emptying while you enjoy the impression of having a full stomach for longer,” says Jiménez Ucero. Spices instead of salt Replace salt with healthier, carminative and digestive seasonings, such as oregano, herbes de Provence, pepper, lemon, garlic, cloves, fennel, cumin or coriander. «Breton salt from Guérande has a great conce ntration of minerals, absence of additives and more salt with a lower dose,” explains specialist Laura Pire. Among the sauces, choose pesto and Provençal, since they do not contain salt in their preparation. Think green A good Green Smoothie is the best way to recharge your body with essential minerals and vitamins, chlorophyll, fiber and, although it may surprise you, protein. Its composition: 1 or 2 glasses of water, 70% fruits and 30% green leaves. «These shakes provide iron to the blood, cleanse the intestinal tissues, help purify the liver and eliminate toxins. “They improve digestion, stimulate vitality and strengthen the immune system,” says Pire. Drink without being thirsty “If you limit liquid, the kidneys only work to eliminate toxins from recent meals, but if you keep the body constantly hydrated, you help eradicate accumulated fat,” says Dr. Jiménez Ucero. Something else: before eating, water can make you feel full, but during it “it lowers the acidity of the stomach and makes digestion slower.” And the colder, the worse, because it “solidifies the fats.”