Models are envied for their slim, toned silhouettes. Anyone who wants to look like them can make some simple dietary changes. The diet most models follow is rich in fruits, vegetables, complex carbohydrates, proteins and healthy fats, and low in saturated fats, sugars and processed foods. For the diet to have more effect, also try to exercise and bring other healthy habits to your routine.
Steps
Part 1 of 3: Choosing healthy foods
Step 1. Eat lots of fruits and vegetables
They provide the body with essential nutrients, and because they are relatively low in calories, they can be consumed in greater quantities without causing the problems that high-fat foods do. Also, they give a greater feeling of satiety.
If you have trouble eating fruits and vegetables, try making them into juice
Step 2. Eat complex carbohydrates
Carbohydrates are also important to a healthy diet, but try to consume whole foods instead of refined carbohydrates. Brown rice, brown pasta and oatmeal are great options.
Step 3. Don't forget about protein
This substance is important because it satiates and supplies the body with energy for a long time, preventing overeating. Also, digesting it requires more energy than digesting carbohydrates - in other words, you're burning more calories.
Meat and fish are great sources of protein. It can also be obtained through eggs, lentils, beans, cheese, yogurt, oilseeds and peanut butter
Step 4. Understand the difference between good and bad fats
It is healthy to eat a moderate amount of polyunsaturated fats found in oilseeds, olive oil, avocados and fatty fish. To limit your intake of saturated fats found in meat and dairy products, choose low-fat versions of these foods.
Step 5. Avoid processed foods
Anything made with preservatives or refined ingredients is considered processed food. This includes everything from white bread to bacon and cheese chips. Processed foods are bad because they are usually high in calories and bad fats and low in protein, fiber and nutrients. This means that these foods do not satiate for a long time, which leads to an increasing consumption of calories.
Furthermore, processed foods are addictive. It can be difficult to abstain from them at first, but once you get used to real food, you'll be relieved to have abandoned them
Step 6. Beware of sweet drinks
Anyone who drinks soda, juice or coffee with sugar probably consumes extra calories. The body does not process calories from liquids in the same way that it processes calories from solid foods - that is, you will feel hungry right after drinking these drinks.
Diet sodas hinder weight loss. Even though they are calorie-free, such soft drinks induce the body to produce insulin and fat. Research shows that regular drinkers of diet soft drinks are more likely to gain weight than those who don't
Step 7. Drink water
In addition to keeping your body hydrated, water helps you eat less. Sometimes our body confuses thirst with hunger; so the next time you feel hungry right after a meal, drink some water and make sure you're satisfied.
- Drink at least eight glasses of water a day.
- If you find plain water boring, add herbs or fruits for flavor.
Part 2 of 3: Eliminating bad habits
Step 1. Don't skip meals
In addition to slowing down the metabolism, this habit leads those who practice it to overeat, because of the long periods that the person goes hungry.
Snacking between meals is helpful for some people. If this keeps you from overeating at main meals, add more snacks to your diet! For best results, try a high-protein snack with 200 calories or less
Step 2. Stop eating when you're full
Many people eat all the food they put on their plate, without stopping to reflect on whether they are still hungry or not. Start being more aware: after you've eaten half the food, stop and ask yourself, "Am I satisfied or am I still hungry?" Don't stop eating if you're still hungry, but stop eating if you feel that's not the case.
Eating slowly also helps, because the stomach has a chance to start digestion and signal to the brain that it is full
Step 3. Don't eat for emotional reasons
It's hard to recognize at first, but whenever you look for an appetizer between meals, find out if you're feeling angry, lonely, or tired. If so, think of other things you could do to make yourself feel better. Taking a walk or making a phone call to your best friend can give you that excitement you've been needing.
Step 4. Don't get obsessed with food
While it's important to make smart decisions when it comes to eating, try to approach it calmly. Weight loss will come much more naturally if healthy habits are spontaneous and not something you need to think about too much.
- Try to think more about the healthy foods that your menu should incorporate and less about the bad foods that should be taken out of it. It's also important to find healthy foods that give you pleasure. If you do these two things, you probably won't even miss eating junk food.
- Instead of depriving yourself of the foods you love, enjoy them from time to time. In fact, total abstention can cause you to overeat. So it's healthier to give in to your impulses occasionally. This means you can still eat bacon and chocolate, as long as it's in moderation.
Step 5. Don't get caught unprepared
When leaving the house, always take a healthy snack with you, such as fruits, vegetables, oilseeds or low-fat yogurt. This lessens the chances that you'll fall into temptation when you're hungry and there's no healthy option within reach.
Step 6. Don't keep junk at home
It's easier to avoid bad foods if they aren't available. When you feel an uncontrollable craving for junk food, go to the store and eat a single serving of your favorite food. On the other hand, stocking these foods at home makes it easier to overdo it.
Part 3 of 3: Incorporating Other Healthy Habits into Your Routine
Step 1. Try counting calories
Since you need a well-structured diet, record everything you eat and calculate your calorie intake on some online service. Then compare the obtained number to the ideal number of calories - which you can find using a Basal Metabolic Rate (BMR) calculator, available on various websites.
- Use this information to cut a safe number of calories. In combination with exercise, a small reduction in caloric intake will help you achieve the weight you desire.
- Never eat less than 1200 calories a day, unless instructed to by your doctor.
- To calculate calorie consumption more easily, you can download a mobile app.
Step 2. Use healthy tricks for short term weight loss
If you need to dry off for an important event, do it in a healthy way.
- Improve eating habits by consuming only foods rich in nutrients and vitamins.
- A simple trick is to cut out everything that causes inflammation. The main responsible for this are alcohol, grains and sugar. Instead, prioritize vegetables and glutamine supplements. This should reduce swelling in no time.
Step 3. Work out
Set aside at least 30 minutes of your day for some physical activity. Create an exercise routine by combining a structured exercise such as running or yoga with everyday activities such as walking up and down stairs.
- Assess your activity level using a pedometer. It will give you a good idea of how much you move around in an average day and therefore how much physical activity you still need to incorporate into your daily life.
- Combining multiple types of exercise is ideal, as it works multiple muscle groups.
Step 4. Get plenty of sleep
To optimize your body's performance, you need time to regenerate and recharge. Try to sleep at least 8 hours a night. If that's impossible, try increasing your sleep time by 15 or 30 minutes. Any addition helps!
Tips
- Small lifestyle changes make a huge difference! If you feel intimidated by all the changes you still need to make in your routine, take them one at a time.
- Don't be discouraged if you don't get results right away. Achieving goals may take a while.
Notices
- If you suffer from an eating disorder, seek medical help immediately.
- Don't keep unrealistic expectations. Every human being has a different body type; it may be impossible for you to look like your favorite model. Instead of comparing yourself to others, try to be the best you can be.
- Be sure to eat completely, even if only for a day. This can lead to a variety of health problems, including weight gain.
- There are many unhealthy ways to lose weight, but they are never worth it! To look beautiful and feel good, maintain a healthy diet and an active lifestyle.