The Healthiest Eating Habits From Dietitians That Will Help You Lose Weight and Stay Slim

The success of weight loss is usually determined by two aspects – consistency in action and the introduction of healthy habits to the diet and lifestyle. What changes can increase the chances of achieving a slim figure? Dietitians pay attention to three very important issues. At least two of them may surprise you a lot.

Eating nuts

It is worth including it in your daily diet, as indicated by dietitian Paulina Ihnatowicz. a handful of nuts (about 30-40 grams), for example walnuts or hazelnuts. Their regular consumption brings a number of various benefits. It has a positive effect on the nervous and cardiovascular systems. It improves memory, concentration, and other cognitive functions. In addition, it lowers blood pressure and strengthens immunity. What’s more, nuts are a source of unsaturated fatty acids and polyphenols. These compounds slow down the aging process. They also play an important role in the prevention of many diseases, including atherosclerosis, stroke, heart attack, and type 2 diabetes.

Nuts, which not everyone realizes, can also help with the weight loss process. They are quite caloric, but at the same time they contain large amounts of fiber. This dietary fiber supports the work of the digestive system. It regulates intestinal peristalsis and accelerates metabolism. It binds water in the stomach and increases its volume. Thanks to this, it prolongs the feeling of satiety after a meal. What’s more, it promotes the multiplication of beneficial intestinal bacteria. They eliminate the problem of flatulence and constipation.

No snacking between meals

In turn, Dominika Hatala draws attention to the issue of regular meals and avoiding snacks. She advises that eat 3-4 times a day. This will help you avoid sudden hunger pangs and increased calorie intake. It is worth including products rich in the aforementioned fiber in these meals, which will curb your uncontrollable appetite for sweets or other unhealthy snacks. It can be found not only in nuts, but also in legumes (beans, soybeans, lentils, etc.), flax seeds, chia seeds, oatmeal, apples or plums, as well as many other food products.

Mindful eating

Dietitian Anna Reguła, on the other hand, raises awareness of an issue that many people forget about in the heat of everyday duties. It is not only what we eat that is of great importance, but also how we eat. “In the era of all these distractions that currently accompany us, it is worth simply eating more mindfully (…) First of all slower. So as not to swallow excess air (…) and give the food a chance to mix well with saliva” – the expert points out. It should be emphasized that the initial process of digesting food begins in the oral cavity. Mindful eating allows you to enjoy your meal and achieve a feeling of satiety faster.