If you want to return quickly and easily to the weight which you are entitled, it is necessary some small changes to your diet and lifestyle. Let us see, then, what are those steps that you should follow to get the desired weight loss.
1. The fiber should be increased in your diet. Fruits, vegetables and whole grains is necessary to form the basis of our meals. Foods high in fiber usually have low caloric density also tends to keep us satiated for long periods.
2. Contain large amounts of servings. It is good to use small items in order to control their size. Otherwise half of the plate should be made of salad and the balance of protein and starchy foods.
3. Eat lean protein at every meal. Established in each of the three main meals to be a small amount of protein, either in the form of milk or cheese, or meat and seafood. It is best to choose products low in fat, fish or less fatty meats, removing the visible fat and skin. Meals with protein take longer to complete the digestion and thus delay hunger to make its appearance.
4. Avoid calorie dense foods. With many calories can upload our fast food, fatty, fried foods and sweets easily. They can lead us to overuse them, because they are quite palatable.
5. Consume enough water and drinks without calories. Recommended to drink daily for 1.5 to 2 liters of fluids. Choose water and calorie-free drinks such as soft drinks or tea without sugar. Avoid juices and shared refreshments. The latter belong to the calorie dense foods and can impart enough calories, while the feeling of satiety that offer lasts for a very short time.
6. A prerequisite is to plan your meals. It is important at every meal to set the type and amount of food that you consume. Also, no need to skip meals, after the long fasting is likely to lead sometime in overeating.
7. Cook properly. Many foods are not alone calorie dense, but we do them. Build with less oil (1 tablespoon per serving may be enough), add vegetables to your dishes to add flavor and volume and use special spices and food combinations to spice your food.
8. Concentrate on your meal. When distracted us from the food, it is easy to consume larger portions of food than we need. Consume everything your meals at this point, away from TV and computer.
9. Prohibition is snacking. Make sure you do not consume food, apart from the number of meals and snacks that you planned to do on a daily basis. If again you are from those who can not cut snacking some cut fruits or vegetables in the refrigerator or a bag of dried fruit in your workplace might be a good solution.
10. Eat slowly. Chew slowly, let the fork out of your hand after each bite, talk to other people. Your body needs about 20 minutes to start to secrete hormones saturation. When we eat fast we can not understand when saturation occurs and stop.
11. Make control over what you eat. It is important to keep a daily food diary. So, you can trace any errors and focused on solving them.
12. When hungry it is advisable to consume only as much as they need food and stop when satiation comes. Always remember that it is not necessary to eat the whole of the meal on your plate.
13. Healthy mind in a healthy body said the ancient ancestors and YOU were right. Put exercise into your life! Do not forget to walk 30 minutes daily. The best way to lose weight easily and quickly is to combine a healthy diet with physical activity.
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