11 Tips & Tricks for healthy eating

Gaining weight is caused by the combination of overeating and not moving enough. I am not asking you to drastically change your eating habits or lifestyle. These tips are easy to implement and are very much maintainable.

1. Eat oatmeal for breakfast on most days: Studies show that oats and oatmeal have many health benefits. Oats are incredibly nutritious and are a good source of carbs and fiber. They also contain more fat and protein than other grains, most vitamins, minerals and antioxidants. They can control blood sugar level and lower the risk of heart disease. It’s also very filling and low in calories. Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY. You can top your morning oatmeal with: honey, berries, flax or chia seeds,coconut chips banana, or other fruits for more flavor.

2. Eliminate add on SUGARS. The first thing you have to do if you want to make a step forward to losing weight and getting healthier is eliminating sugars, first of all the add on sugars.If you put any sugars into your coffee,tea,your cookies, cakes, or fruits stop doing that. Instead use natural sugars such as Honey or Maple syrup. The supermarket shelves are already full of products that contain lots of sugars. Sugars will make you fat, think about that and at least don’t add extra sugars to your food and drinks.

3. Eat whole grains instead of white flour. Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals.A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

4. Eat 5 times a day. Breakfast, midday snack, lunch, afternoon snack, dinner. Try to eat smaller portions more often.Eating five to six small meals each day helps you avoid overeating at meal times. When you approach the table ravenous, you start eating mindlessly, which leads to overeating.

5. Maintain a balanced diet. Everyday each meal should be made of a lean proteins, whole grains and healthy fats while snacks should be smaller portions mainly fruits and vegetables.

6. Water: drink 2-3 liters of water daily. Water is 0 calories and is the perfect refreshment. All drinks that you can buy in stores are loaded with sugar and high in calories. Just think about it, you can limit your calories intake just by drinking water. Don’t take liquid calories, choose 0 calories water instead.

7. Green Tea. Drink green tea throughout the day. Green tea is also 0 calories and will help you increase your metabolism and lose fat. It's also packed with natural polyphenols that support the body's normal detox system. Green tea will cleanse out your body.

8. More Fruits and vegetables: Try to eat fruits and vegetables at least 3 times a day, the best if you eat them for snacks and add them to your lunch or dinner as well in the form of salad.

9. Eat high protein and carb. Don’t cut carbs because you want to lose fat, it will only make you lose your muscles. Instead lower your calories intake 25% and eat regularly, because you need energy to burn fat.

10. Eat more fish or chicken breast for lunch or dinner instead of red meat. Fish contains lots of healthy fats, called omega 3 fatty acids (healthy fats), which are not produced naturally by our bodies. Omega fats will help you prevent heart disease. Chicken breast is a great source of protein, has zero carbs and is low in fat.

11. Don’t overeat. Take care of the portions, don't overeat from eating. Remember food doesn't make you fat in general, the excessive intake of certain foods will make you fat, if you overdo it and you eat too much. As mentioned previously try to be balanced and rather eat more times during the day small portions that 1-2 times a huge portion.