7 steps to lose weight without dieting

We would all like to lose weight without dieting. When dieting, you often have the so-called “rebound effect.” This means that after finishing the regime, we regain the lost kilos or even gain even more. In addition, sometimes we find it difficult to maintain ourselves, flooding ourselves with feelings of guilt and failure when we eat something considered inappropriate. In this way, it is common to say phrases like “If I had more willpower” that boggle our minds. But to our delight, it is possible to lose kilos without going hungry since it is possible to reach a healthy weight and have a more satisfying life without sacrificing yourself. For some specialists, the ideal is not to follow a temporary eating pattern, but rather to adopt certain healthy habits. It is recommended to eat consciously, which can be achieved with 7 steps that we will show you below: 1. Honor food Many times we eat in abundance without even tasting the food. Or, we buy the first thing we find without realizing what we are ingesting. When eating, contemplate your food, enjoy its origin, think about where it came from, and what or who brought it to you. You will begin to feel deep gratitude. 2. Involves all the senses Observe the beauty of your food, inhale its aroma, explore its texture. Pay attention to the sounds your food makes when you are preparing it and when you eat it consider what is on your mind when you look at it. 3. Be aware of portion sizes Don’t serve too much and make sure your plate does not exceed 22 centimeters in diameter. Studies show that the bigger the plate, the more we eat. Be modest. 4. Chew The act of chewing helps to digest food well. This way we can taste it better and we will also make it more digestible. 5. Eat slowly Like the previous point, this practice not only allows us to enjoy food, it also helps us eat less, according to research. 6. Don’t skip meals When you skip breakfast, lunch, or any of the meals of the day, you only end up eating a lot more in one sitting when you have the chance, instead of doing so in fits and starts. You should have an energy breakfast with whole grain cereals and** healthy proteins** such as yogurt, nuts, eggs and fruits, this way you will control your appetite during the day. 7. Eat more vegetables and less red meat Research shows that red meat consumption increases the risk of heart disease, diabetes, and colon cancer. In fact, a recent study by Harvard University also found that red and processed meats can contribute to weight gain.