10 tips before you go to the beach this summer!

If you are counting the days until summer and you want to make sure that the result is the best, then
maybe it is time to start thinking a little more thoroughly about the quality of the food you consume. Adjusting your eating habits and reducing the excess calories may help your body return to the desired pounds!

My 10 tips are:
1. First of all include breakfast in your life, as well as the 5 meals during the day!

These 2 simple habits will help you start your day full of energy, offer you the necessary vitamins that your body needs to continue function and help your metabolism.

2. Drink plenty of water.

Did you know that water contributes to most of the metabolic processes in your body? This could mean that dehydration, which you may have suffered, prevents you from losing the extra body weight that is bothering you and also making you feel bloated! It would be good to consume a glass of water before your main meals, as it could help you feel full faster. This means that you consume less food, and therefore you gain fewer calories.

3. Prepare snacks before you go out.

Have fresh fruit and other healthy snacks ready with you or make a nice smoothie with yogurt, or almond milk or even some sorbet prepared so when you need a healthy and a low calories snack between main meals it will be ready.

4. Keep a food diary.
The key for a successful weight loss is not only to get rid of extra pounds – but also to maintain it. Think about recording what you are eating every day and you will find that it is much easier to spot any mistakes or bad habits. While trying to adapt to some of them you may make this a way of life.

5. Sleep more.

Studies shows that people who get the sleep they need each night generally lose more weight than
people who struggle with insomnia. If you have trouble sleeping, this could be one of the reasons why
you cannot lose weight as easy as you like.

6. Use smaller plates or bowls/tuppers.
Replace the large plate you are using for your dinner with a smaller one, it is a simple but an effective way to reduce the portion you are eating. With this way you can fill your plate and feel that you are consuming more, while still controlling your portion.

7. Use spices in your food.
You should always make sure that you are enjoying your meals, whether you are trying to lose weight or not. By adding spices to food you can slowly reduce the amount of salt or sugar in food and avoid

8. Enjoy every bite.
Instead of filling your mouth with big bites and a lot of food, try to focus more on what you have in your mouth. Enjoy different flavors and textures and listen to the signs that your stomach gives you when it is full. Try to not distract yourself, e.g. television, because when you are abstract you can consume more food than you really need and as a result to gradual increase your body weight.

9. Try to exercise.

Putting more exercise into your daily routine is one of the best ways to contribute on weight loss and on better psychology. Think about how you can apply the exercise to your schedule, even if it means that you have to go to work on foot or cycling, go for a walk with a friend. If you are a regular visitor to the gym then it is perfect! But for those of you who are busy and do not have time to join a group class or go to the gym try to move. Try to find time for a walk if the weather is good, to be able to reach the 10,000 steps. This is a recommendation for those who do not exercise.

10. Watch carbs.
Finally, although it is not bad to have carbohydrates in our diet, we should carefully monitor the processed carbohydrates. Processed carbohydrates are carbohydrates that have a high sugar content and they are poor in nutrients. Such carbohydrates are white bread, buns, white pastries and sweets.
Processed carbohydrates are unhealthy because they provide calories and at the same time lack nutrients such as vitamins, fiber and minerals. In addition, they usually have a high glycemic index (they raise blood glucose levels quickly) and by consuming them we get hungry faster. So it would be good to avoid them.

Raw carbohydrates are the “good” ones and provide many nutrients. They usually come from natural food sources, such as fruits and vegetables, cereals, wholemeal pasta, brown rice and legumes. These
carbohydrates contain many antioxidants, minerals, vitamins and fiber, components that are essential for the health of our body. They help us to be full and not hungry during the day. It is better to consume them.

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