Five tips to slim down and maintain a healthy weight.

How to slim down and maintain a healthy weight.

If you’re struggling to slim down and maintain a healthy weight, these five tips will help you improve your diet and habits to loose weight. 

1/ Start your day with water then breakfast

According to Harvard Health, people who start their day drinking a glass of water consume 21% fewer calories. Additionally, people who eat breakfast are more likely to maintain a healthy weight.

2/ Eat a plant-based diet

If you need to follow a diet, look for one based on the Mediterranean Diet. A true Mediterranean diet includes:

-Vegetables

-Fruits

-Whole grains

-Beans and Legumes

-Nuts and Seeds

-Healthy Fats

If desired, incorporate high quality animal proteins sparingly and if you choose to eat fish, eat a wide variety to help with sustainability. 

Experimenting with different ethnic foods and herbs will keep your diet fresh and interesting. Head to the farmer’s and fish markets for ideas and the freshest ingredients. Fresh ingredients requires less cooking and eating foods in season is less expensive. The markets are also a nice place for a brunch date.

3/ Snack but choose wisely

Women should limit snacks to one per day and men two per day. Healthy snacks include:

– Nuts and seeds with a few raisons 

– Banana, apple or celery with peanut butter

– Dark chocolate with strawberries

– Chia Seed pudding with berries

– Hummas and veggies

– Warm olives

4/ Eat to satisfy hunger rather than a craving

Your fat cells release a hormone called Leptin that triggers your cravings. Unfortunately, the craving signals are usually for salt, sugar and unhealthy fats contained in ultra processed foods. The hormones in your stomach called Ghrelin will trigger you to eat food that your body needs. If you eat when your hunger signals start, you’ll eat less than if you wait.

5/ Enjoy an occasional treat

There is nothing wrong with an occasional treat as long as it doesn’t become a daily habit. If you have regular cravings: drink some water, make a nice cup of herbal tea, chew some gum, do a chore, brush your teeth or do an “exercise snack”. 

Subscribe to the Pilates & YouTube channel for exercise snacks.