- Motivated
- Choose the right time
- Do not have too high goals and accept a less dramatic weight loss
- Do not consider losing more than 1 pound per week
- Permanently change habits
- Adopt a varied diet
- A serious plan must provide for a most varied diet possible, where all the food groups are represented
- Do not skip meals and make three meals a day
- Snacking around 17/18 hour
- Have a fruit, for example an apple, permanently on itself.
- Not reused and reduce the amount
- Take time to eat slowly
- Eat less salt: salt increases hunger.
- Drink enough: it is necessary to drink at least 1 liter to 1.5 liters of water per day
- Limit alcohol and sugary drinks that provide a large amount of calories
Eat one's fill
The practice of a system should not let go hungry during the day or at the end of a meal.Being satiated means that the caloric needs of the meal were well covered.
Good nutrition is the prerequisite to start a good diet
Changing bad eating habits must be final.Increase servings of fruits and vegetables
You need to consume at least five fruits and vegetables per day, at every meal, when peckish, fresh frozen or canned.Take a real breakfast
A real breakfast must provide at least 20% of the caloric intake of the day, which is sadly not the case for most people.Food choices
- Eat more fish, at least 2 to 3 times per week
- Vegetables and fruits are recommended at each meal
- Replace meat or fish eggs or cheese to a meal
- Decrease the amount of certain foods like chocolate, cakes, peanuts ...
Empower differences
Empower differences, have fun, eat a good meal from time to time is essential: it is sufficient to recover over the next meal.The small stuff
- To allow a piece of chocolate each day to avoid too much frustration.
- Eat green vegetables that contain fiber and increase satiety.
- Prefer vegetables to meats: consume large quantities of raw vegetables as they are very low in energy, calms hunger and contain many vitamins and minerals.
- Pay attention to seasoning (butter, oil, mayonnaise ...).
- Cooking with herbs and spices to give more flavor to dishes.
- Try other cooking methods, such as steam, the oven, the grill ....
- Do not remove the bread, pasta, rice, potatoes, legumes because they contain starch and fiber that calm hunger pangs.
Consult a physician
Using a physician, including a nutritionist can help anyone who wants to lose weight and avoid their mistakes.Regular physical activity
No regime can not be practiced without regular physical activity.- The association of physical activity is fundamental to consider losing weight.
- Sport helps to stabilize weight and muscle mass divided allowing a change in the shape while changing its shape.
- Practice at least 2-3 sessions of 30-40 minutes of sport per week.
- Exercise gym, jogging, walking, swimming, biking.
- Perform physical activity on a regular basis ... and progressive.
- Take medical advice if very overweight due to joint or cardiovascular risk.
