How to Shed Those Extra Holiday Pounds: 2-3 Kilos Gone

If you also gained 2-3 unnecessary kilograms during the holidays, these tips might help you. A quick summary before the detailed advice: just pay attention to what, how much, and how you eat.

We are not always truly aware of how much food we consume daily or exactly what we are putting into our mouths. Raising awareness can be easy—just write down everything you eat for a few days. This makes it easier to decide what to reduce in your diet to lose weight.

There are easy ways to reduce daily calorie intake. For example, choose water over sugary drinks. Every cup of sugary drink contains about 4 teaspoons of sugar and around 80 calories, and it doesn't even satisfy hunger. Water will quench your thirst more effectively and aid in weight loss.

In general, it's good to drink a lot of water. We often confuse thirst with hunger, thinking we're hungry when just a glass of water would completely eliminate that feeling. It's also recommended to drink a glass of water before meals to avoid overeating. Ideally, drink at least 10 glasses of water a day.

With other products, you can enjoy the same quantities you're used to while reducing calories or fats. How? Use low-calorie or low-fat products, like 1% milk instead of 3%, or cheese with lower fat content.

Another efficient way to reduce intake is to measure your ingredients rather than using them "by sight." How much oil do you add to a salad or to fry onions? How many spoons of rice do you eat in one meal? And how many calories were in the last sandwich you ate, the one with cheese? Measure it. This helps you notice when you're using too much and adjust accordingly.

Make sure to eat regular meals without skipping any. When you come to a meal extremely hungry, you're more likely to overeat.

When preparing meals, opt for home-cooked meals instead of takeout or dining out. Food from outside will always be less healthy than what you cook yourself—not to mention you can't be certain of the ingredients, unlike when you cook at home.

Include as many dietary fibers as possible in your meals. They fill you up and provide a feeling of satiety, yet they don't stay in the body but rather cleanse it. Dietary fibers are excellent for those trying to lose weight.

Enjoying food variety is great! However, vary meals from one to another, not within the same meal. You don't need three different sides in one meal. It's enough to eat one protein and one side, then a different protein with a different side in the next meal. This allows variety without overdoing it.

Occasionally, it's good to skip carbohydrates in meals. You don't always need potatoes or rice as a side, nor do you need to eat bread at every meal. Sometimes, create a meal that consists only of proteins and vegetables. You'll be just as satisfied, if not more, and you'll reduce your calorie intake.

After all the tips for better eating habits, add two other important habits: commit to light daily physical activity and ensure you get enough sleep. Lack of sleep leads to overeating, so make sure to sleep at least 7-8 hours a night to truly lose weight.

Good luck!