Eat well to lose weight

I eat healthy, I kill myself at the gym, why am I not losing weight?

Today we are going to address a common mistake among all those who want to lose weight and do not achieve their goal.

Fortunately, more and more people are choosing healthy eating, all-natural, avoiding processed foods, refined flours, sugars, additives... and that is a positive thing in this crazy world that seems to be heading towards global obesity. In fact, many already affirm, myself included, that obesity is today an epidemic, especially in developed countries.

Quality and quantity

The problem with losing weight is that eating healthy is not enough. You can eat healthy, very healthy, and ingest an enormous amount of calories (healthy ones, mind you) almost more than if you ate an entire pizza or a hamburger with french fries.

"I make myself a salad, which is healthy: I put lettuce, tomato, onion, bell pepper, sweet corn, a can of tuna, half an avocado, olive oil, which is very healthy, oh! also a chopped hard-boiled egg... some fresh cheese cubes... etc. Etc." ... if we start to add up, how many calories does just my salad have today?

The problem is knowing how to differentiate between eating healthy and eating to lose weight. Very important: what you eat, what you mix, and the portions.

• For the portion of protein, the recommendation is always the size of your palm, or even the surface of your palm, including your fingers.
• For the portion of carbohydrates: if you cup your hand (as if holding a tennis ball), then approximately the volume that would fit in that cup.
• Vegetables and salads: approximately what fits when you put both hands together (here I always say that you can go a little over that amount without a problem).
• Fats: it is usually said to be the volume of half your thumb. I find it easier to explain it according to the type of food. For example, 1 tablespoon of oil or 12 almonds or hazelnuts or half walnuts, or ½ medium avocado (approximately 100 gr) is, in my opinion, one serving of fat. If you want to lose weight, I recommend 2 or 3 daily servings of healthy fats. If you want, you can include some fat burner in your diet.

In addition to these portions we have just explained, it is very important: avoid liquid calories. That is, a natural fruit juice or smoothie or the popular green smoothies that are currently in vogue are very healthy, but often they are a calorie bomb. So if you want to lose weight, the best drink is water.

Do not accustom your palate to sweetness, that is, avoid sweetened drinks or foods. They have no calories, and that is a real trap... because by consuming them, you are "tempting" your body (and your insulin and blood sugar levels) to crave and desire more sugary things that do have calories, and of the less healthy kind.

I hope these small tips help you and that you are careful if your goal is to lose a few pounds. Always eat healthy, but if you want to define, you have to control more things that are just as important!