There are several factors why a person is gaining weight, but still in the first place are the wrong eating habits. Even healthy people begin to suffer from obesity because they love to “chew”. In order for weight to cease to be our problem, it is important to change your attitude to nutrition and think about how to replace food with weight loss, so that it is more healthy.
How to change your eating behavior
There are just a few recommendations, compliance with which will help change the “relationship” with food. Of course, in order to achieve something, you will have to make an effort, because nothing is given just like that. But if you literally force yourself to adhere to a certain schedule every day, then after a few weeks it will become a habit for you. In addition, in order not to give up everything during this entire period, you need to constantly motivate yourself. Here are some guidelines to help you develop the right eating habits:
- It is very important to try to eat food at the same hours every day. This behavior will help to leave an imprint in the head that you eat only at this time.
- Meals should be at least three per day, and serving sizes are moderate.
- Always have breakfast (coffee is not breakfast). Refuse food before going to bed.
- Do not go hungry during the day. But this does not mean that you need to constantly have a snack.
- If you have already eaten, then you should not eat up everything that lies on the plate.
- Drink plenty (liquid, not alcohol).
- And, as Ostap Bender said, "Do not make a cult of food."
But if you don’t have enough strength to independently change your attitude to food, and no arguments help, it’s better to seek qualified help. This is a psychological problem that can be solved with the help of a specialist. But in addition to educating in yourself the correct diet, you should also think about how you can replace food so that it is less high-calorie and harmful.
Substitution of concepts
Often in our diet one or another type of unhealthy food may prevail, which inevitably leads to a set of kilos. But there are tricks that allow you to “deceive” yourself and free yourself from harmful addictions.
- You can get rid of the desire to eat salty foods if you use almonds and bananas. Thanks to potassium, these products are good stimulants of the kidneys, make them work actively, removing excess fluid from the body.
- How to replace food if you like fatty foods? Today in the supermarket you can buy soy cheese called tofu. It is prepared in combination with various seasonings and added to other less fatty dishes. The composition of this product is able to "deceive" the taste.
- If you want a sweet dessert after eating, try to take a mint candy in your mouth that contains no sugar. This trick will signal to the brain that the meal is completed. Soon, the body should "outwit" to eat something else tasty.
- You can freeze grapes and eat (slowly, savoring) one thing at a time when you want ice cream.
- But how to replace food when you just want to chew something? To do this, you can buy dried seaweed, kohlrabi, carrots, celery or other vitamin “snacks” that can be crunched at any time.
- If you just want chips, it is better to make a substitution and make popcorn yourself (you need to salt a little), which contains much less calories.
Preferred Sweets
But it is impossible for some losing weight to fool themselves with candy, and their body stubbornly requires dessert. What to do and how to replace food in such cases? You can try to cook a treat yourself.
- Bake an apple with cinnamon in the oven. This taste may resemble a pie, and the figure will not pay for your weakness.
- Make a banana smoothie in a low-fat milk blender. Another option is to mix your preferred fruits with low-fat cottage cheese and real yogurt.
- Instead of sweets, you can buy dried fruits and eat them with tea.
Meat substitution
Every body needs proteins. But some in order to lose weight try to avoid most of the products in which they are contained. Therefore, the question arises, what can replace meat in food so as not to deprive yourself of vital proteins?
The first alternative is always fish. It is a source of protein, which contains all the important amino acids and at the same time this product is easily absorbed. Another complete and “light” protein can be obtained from chicken eggs. You can also find an alternative in plant foods. In this, legumes and cereals can become integral helpers.
Instead of salt ...
It is known that excess salt in the body entails many diseases. But without this component, the food becomes tasteless and bland. Therefore, it is worth considering how to replace salt in food.
If you can not radically abandon salt, replace it with sea salt. It, unlike the cookbook, is more useful, but at the same time gives the desired taste to food. Having decided to give preference to this product, it is still important to limit it in your diet. Therefore, you still have to think about how you can replace salt in food.
If you use garlic as a seasoning, then fresh food will not be so unpleasant. This seasoning will help you quickly get used to the new taste sensations. But in order not to leave a garlic plume after its use, it is better if it is in dried powder form. You can also “bite” with fresh parsley after such a meal.
Spicy herbs are a good substitute, as they add flavor and taste to the dish. In addition, they do not harm the body, but, on the contrary, can be beneficial to health.
If you think about replacing salt in food, for example, when preparing salads, you can try lemon juice. Spring salads from such a substitution will only improve their taste characteristics.
Cocktail instead of food
People who are trying to lose weight have probably heard about the innovative method more than once. It consists in the fact that you need to drink a cocktail that replaces food. This drink can be made on the basis of milk and contain all the important trace elements that we must receive with food. Today, there are many companies that produce this product for losing weight. This cocktail replaces part of the usual diet, thereby reducing the
number of calories per day. But still, for many this can be a real test, because you have to give up one or two ordinary meals, for example, drink a cocktail instead of lunch and breakfast. Another drawback is the psychological factor. Since this product does not need to be chewed, the body feels "cheated" and, despite its saturation, still pulls to "chew".
Some more reminders
When thinking about how to replace food, you need to remember a few important principles that will help control your eating habits:
- Buy products only according to a well-thought-out list, which was drawn up in advance, and go for products on a full stomach.
- Always read on the product about the content of fats and other components.
- Do not eat in front of the TV or reading a book, because it is more difficult to keep track of the amount eaten.
- If you are not hungry, do not eat “for company”.
- You need to start eating with salad or soup.
- Do not believe the inscriptions "low-calorie" and check how many hundred grams of kcal.