1 Understand what it means to truly "dieting"
Many people think that a diet is a fad or something that is done occasionally. The diet actually is a new form of power and habit change to have a healthier life style which should be lifelong.
2 Avoid food combinations that may gain weight
If you choose to eat meat, should be accompanied only with vegetables, raw or cooked. If bread, crackers, rice, pasta or other carbohydrate sources is added, it will tend to get fat.
3 Think of the calories
You need to take into account that not all foods contain the same number of calories. In this regard, proteins stored bit, the regulating carbohydrates, fats and sugars almost completely. Thus, proteins such as, fish (quench more than meat, especially if you do steamed or boiled) are excellent for weight loss.
4 Take 30 minutes to eat
We recommend taking at least 30 minutes to eat and chew each bite should be at least 15 seconds focusing on the taste. This way your brain will realize that the stomach is full. If eaten at high speed, the brain can not receive the satiety and, therefore, will tend to overeat.
5 Make at least three daily meals
To keep your metabolism, you should not skip the main meal and two snacks daily.
6 Cheating hunger
If suddenly you feel hungry, instead of eating a sugar cookie or ice cream, you can eat a carrot, cucumbers, an apple, a Light yogurt or a cup of chopped milky -papaya- which helps to maintain the new weight.
Dedicate a 7 day fruit
If you want to detoxify the body after a weekend where the diet is broken, you can choose Monday as the day where you can fruits especially citrus consume. Avoid banana or mango because it contains a lot of sugar.
8. overeating at dinner
According to studies, most fattening food in consumed at dinner. Therefore, it is recommended to lightly dinner.
9 Drink plenty of bottled water
You need to get used to drink lots of plain water. Therefore, you should always carry a bottle throughout the day and should be drunk in small sips a total of two liters of water.
10 Learn to eat outside the home
If you must eat at restaurants with some frequency, selection of salads without mayonnaise is recommended along with the soft white meat, always prepared grilled or steamed, with a few drops of olive oil. Japanese food is an excellent choice because it is healthy, rich in vitamins and low in calories.
11 Be careful to go drinking
If you leave drink on the weekend, it is important to remember that alcohol can fatten quickly. Therefore, it is recommended to order a vodka tonic, made with vodka, lemon juice because it has very few calories.
12 Reinventing pasta
The pasta with sauces surprisingly industrial energy intake multiplied. However, if desired using, for example, a pizza can be done at home by replacing the typical integral base, adding less caloric foods such as onions, turkey light, etc. and adding low fat mozzarella.
13 Sleep time necessary
It is important to get enough sleep to feel rested, since, according to studies, if you sleep little or a lot (less than seven hours or more than nine overnight) appetite control is altered because it causes a decrease in leptin (the hormone that reduces hunger) and increases secretions of ghrelin (the hormone that stimulates). Hence the need for sleep just enough to prevent weight gain.
Exercise 14
No need to overdo exercising to lose weight. Only 30 minutes a day walking or swimming can slim down.
Persevering 15 goal
It is important to persevere with the idea of losing weight, but if you fall into temptation, do not abandon all effort to stumble. You should go ahead and persevere in the goal. Also, forego every whim can generate great anxiety. If you have eaten a piece of cake, you can make exercising to eliminate calories.
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thanx a lot this is really useful
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