It is possible to lose weight without giving up eating well, know how to start food reeducation, and adopt this practice in your daily life.
If you want to know how to start food reeducation but still have doubts about it, check out the ten steps we separate for you.
After all, changes in eating habits provide improvements in health, self-esteem, and well-being. For this, it is not necessary to spend a lot or make drastic changes in routine; have the determination and a planned and sensible diet.
What Is The First Step To Start Losing Weight?
The key to reducing measures is changing habits through dietary reeducation. Unlike fad diets, which have a beginning, a middle, and an end, reeducation is something that must be taken for the rest of your life.
Adopting good eating habits is essential to replace ultra-processed foods with natural ones, but that’s not all. The frequency of meals and how they are consumed also count for a lot.
How To Start A Food Reeducation Alone?
The first step in starting reeducation is to have willpower, determination, focus, and persistence. All this is fundamental in adopting the new lifestyle, which provides several changes in routine. Some of them are:
- drink plenty of water,
- eat every three hours and
- avoid long periods of fasting.
How to start food reeducation in 10 steps?
1. Drink Plenty Of Water
Water consumption is essential for proper body functioning and weight loss. It is responsible for supporting metabolism and protecting vital organs.
In addition, consumption of this liquid regulates body temperature, improves the absorption of nutrients, and hydrates the skin and joints. The lack of it promotes irregularities in blood pressure, tiredness, cramps, and skin dryness.
The idea is to consume at least two liters of water every day, but there is a formula that indicates the perfect amount for you. Know that each kilo requires 35ml of water.
2. Eliminate Ultra-Processed Foods From Your Routine
Ultra-processed foods are industrial formulations with various additives harmful to health, such as dyes, flavorings, hydrogenated fat, and flavor enhancers.
As you may know, healthy eating is based on natural ingredients, not foods synthesized in the laboratory, as is the case with ultra-processed foods. Therefore, you need to eliminate the following foods from the menu:
- frozen meals;
- Ice cream;
- Ready dough for cake;
- Cereal bar;
- Energetic drinks;
- Loaf bread.
3. Include Natural Foods In The Menu
The third item on the list on how to start food reeducation is one of the most important. There is no reeducation without the presence of natural foods on the menu. After all, they do not change the composition after leaving the wild.
However, due to the rush of everyday life, it is not always possible to consume fresh meals. The way out is to opt for minimally processed foods, which undergo pasteurization or fermentation, for example.
Here are natural or low-processed foods to include on your menu:
- Brown rice;
4. Avoid Long Periods Of Fasting
Now it’s time to end a famous myth because long fasts don’t help you lose weight. Going without food for a long time promotes a slowdown in metabolism and, as a result, can negatively influence weight loss.
5. Eat Meals Every Three Hours
Thus, eating every three hours is correct to accelerate metabolism and promote weight loss, as the body spends energy digesting food.
However, only two meals should be complex: lunch and dinner. The others, including breakfast, can be light and quick snacks, such as tapioca, dried or fresh fruits, gelatin, seed mix, turkey breast, and slices of Minas cheese.
Seven regular meals during the day also combat the urge to eat junk food at all times, preventing weight gain.
6. Plan Your Meals
So that you don’t forget any meal, plan according to your routine. Remember to create a menu with six or seven food breaks. Dishes should contain all food groups, including fruits, vegetables, lean protein, and whole grains.
The menu can be divided as follows:
- Morning snack;
- Afternoon snack;
- Evening snack;
- Snack before bed.
7. Eat Whole Grains
Without energy, the body does not function properly. Consuming whole grains, a source of minerals, selenium, B vitamins, and vitamin E, is a great way to gain the energy needed to face the routine in a good mood.
The benefits don’t stop there; the intake of whole grains, such as rice, oats, quinoa, flaxseed, and chia, prevents constipation, collaborates with glycemic control, and reduces the incidence of cardiovascular diseases and colon cancer.
8. Eat Lean Proteins For Breakfast, Lunch, And Dinner
To illustrate, protein is the second most present substance in our body, after water. So it is clear that protein intake is essential. However, not all are good for health; only the thin ones matter.
They have small amounts of trans and saturated fats, responsible for the production of bad cholesterol (LDL). An increase in lean mass, production of antibodies, and decrease in fat are just some benefits of regular consumption of lean proteins.
Here are five sources of lean protein:
9. Chew Well
Chewing is also part of reeducation because it is the first step in the digestion process.
The goal is to reduce the size of food to facilitate the work of enzymes and gastric juice. In addition, well-chewed foods promote the absorption of nutrients through the intestinal mucosa and are easily swallowed.
Good chewing has a strong relationship with the proper functioning of the digestive system. It also has links with the feeling of satiety, preventing the urge to eat several times.
10. Learn To Make Healthy Recipes
Before ending the list on how to start eating reeducation in 10 steps, here’s a valuable tip: learn healthy versions of recipes you like. Thus, exchanging the ultra-processed for healthy and delicious meals is more accessible.