As shown in the report Cheers Report: “Food habits of Poles 2018”, we are starting to eat healthier, reading labels and choosing more vegetables in our diet. Unfortunately, this does not change the fact that according to the latest research, 68 percent of men and 53 percent of women in Poland are overweight. What can be done about it? You have to change your habits. Not drastically, but gradually, achieving the desired effect. Here are 5 steps which will help you a lot!

1 Start calmly, looking for substitutes

A sudden change in diet and sudden reduction of portions unfortunately end up with a return to old eating habits. Why? We feel cheated – suddenly all the things we like to eat disappear, and restriction and limitation appear. Hardly anyone can stand it! So it is better not to eliminate, but to look for substitutes. Instead of white bread – wholemeal. Instead of sweets – dried fruit, and with time only fresh fruit. Instead of frying – cooking without fat. Instead of red meat – fish and lean poultry. Gradual withdrawal of unhealthy products from your kitchen will allow you to develop new habits.

2 Do your shopping: you will need a non-fat pan

One of the most common heat treatments is frying. It’s no wonder – nothing boosts flavor like fat! Unfortunately, we don’t know how to fry properly. We use too much fat, which burns. In addition, we fry products that are very fatty in themselves, such as red meat, sausages, cheese. Many people believe that frying on fat is necessary because otherwise the food will stick to the pan. You will find a lot of people who have a lot of money to spend on these things. Be sure to get one that works without fat!

Which greaseless frying pan should I choose? One that has a special non-stick surface. Food will not stick to it! With such a pan , you can prepare any food without using fat, from scrambled eggs and pancakes to meats, skillet vegetables, or one-pot dishes.

3 Prepare your own food for work

If you’re constantly buying take-out at work, you’re often choosing something unhealthy or of unknown origin. A much better solution is to make your own lunchboxes, where you control the quality of the ingredients yourself.

4 Don’t give up what you like

If you love fast food, depriving yourself fully of it will lead to breaking your own rules. Instead, prepare them yourself at home, using a fat-free pan and making everything from scratch. Do the same with other dishes that can be slimmed down. Burgers or pizza will be much lower in calories and healthier.

5 Compose colorful, tasty meals

We eat with our eyes, and healthier food needs to be appetizing and visually inviting. So try to make your meals varied, full of colorful vegetables, tasty sauces and side dishes. Pay attention to how it’s served – make each healthy meal a little feast! This is a great way to convince yourself to eat a healthier diet. By the way, we should eat five meals a day – eating regularly is essential!