One gram of fat contains twice the calories of a gram of protein or carbohydrates. Limit foods high in fat, choose products with reduced fat and calories, limiting the boot and remove fat from meat. You must include in your diet products with fewer calories, like fruits and vegetables. Good choice are the foods rich in fiber. Try to go from white to black bread and choose whole grains for breakfast.
Tip 2. Look at the size of food portions
The portion sizes of food have increased as the years pass, especially when it comes to ready meals and snacks. This means we consume more calories, and adapt quickly to eating bigger portions and do not feel congested. Restrict potatoes, pasta, rice, sweet and fatty foods and select fruits and vegetables.
Tip 3. Watch what you drink
Stop the consumption of beverages containing sugar and alcohol, and replace them with water, tea, coffee or drinks with artificial sweeteners and daily exercise. Sweetened drinks add more calories in the diet and not give rise to the feeling of fullness or satisfaction.
Tip 4. Eat a balanced diet
Remember the principles of a balanced diet, to include in your diet fruits and vegetables (at least 5 servings a day for his program of rapid weight loss), non-processed foods with more fiber, lean meats and lowfat dairy products fat.
Tip 5. Be more active
To be more active in your daily life does not necessarily mean sweating at the gym. Instead of the gym can use the following tips may indirectly help their efforts to lose weight :
Choose physical activities you like and try to spend more time each week in these activities
Incorporate more activity into your daily life
Buy a pedometer and count the steps that we do every day to its program of rapid weight loss and maintaining weight loss healty.
Another good way to become more active is to reduce the time they are seated. Limit the time at home watching television or sitting at the computer. At work, you can make regular breaks and you want to talk with a colleague you can walk to his office instead of sending the email as a point of weight loss.
Tip 6. Avoid “ quick weight loss diets”
These diets rapid weight loss that promise rapid weight loss should be avoided. At first they give you tips on losing weight fast, but in the long term are very difficult to follow. Often these diets to lose weight are very demanding and are not providing the necessary nutrients for the body. Diets that promise quick weight loss, suggests that some foods “can burn fat fast , usually food promote one or two, have many rules on how to eat and generally seem too good to be truth.
Tip 7. The yo-yo dieting
Many people with weight loss tend to regain weight afterwards. You can restrict this ability to make permanent changes in lifestyle and eating habits to maintain healthy weight loss . The best advice to improve their efforts to lose weight is exercise. Regular physical activity and exercise plays an important role in maintaining a healthy body weight.
(The following factors are important for permanent weight loss: changes in eating habits, regular exercise, realistic goals and the support of friends and family.)
(Although no one suggests that yo-yo diets are good, there is little evidence that they are harmful to your health. However, the results are disappointing and may lead to reduced confidence and mobility.)
You have to realize that in the period immediately after weight loss are at greater risk of gaining some weight and you have to take concrete steps to prevent it.
Remember to weigh them regularly. If you notice your weight increasing, take action immediately. Do not let a little failure to become a major problem.
Tip 8. Drinking green tea
In other end of weight loss, a recent study showed that green tea polyphenols and specifically katechines contribute to increased basal metabolism, helping the “burning” of fat.
Tip 9. Eat regular meals!
A daily serving of 2,000 calories for example, can be transmitted in 3 to 5-6 meals. But when there is division into 5-6 small meals a day (breakfast, for example, snack, lunch, late afternoon), then there are small (not large) changes in sugar levels in our body and especially of insulin , which is important for our metabolism and good burning fat and losing weight quick achievement.
Council 10. Caffeine does not help your efforts to lose weight
Council 11. For rapid weight loss diets not deprivation
If you’re determined to lose 5 kilos quickly, then it is likely to follow a diet of deprivation. Perhaps you are not eating nothing but grapefruit or cabbage soup every day. To reduce calories to less than 1,000 and, of course, see the pounds to go. But when you eat so few calories, in essence, to train your metabolism rate to slow down. Once you stop the diet, your body burns calories more slowly and you will gain weight faster than ever.
Council 12. Do not forget breakfast
Skipping breakfast seems like a simple way to cut some calories, but the result can be insatiable hunger for the rest of the day. This can lead to unplanned snack at the office, in large portions of food and that as a result increase the calories they consume. However, a breakfast, which is rich in protein and fiber, can reduce hunger throughout the day. In fact, research shows that people who eat breakfast every morning are more likely to maintain a normal weight.
Council 13. Do not underestimate the calories in snacks
Perhaps you’re carefully measuring the calories in each meal and forget about the sandwiches. There are some cookies in his office, a piece of cake made by a colleague, ice cream for their children, etc. All this in addition can sabotage your diet otherwise well-designed weight loss. If you take seriously the question of calculating the amount of calories you eat then it is better to use a notebook to write down everything you eat during the day.
If the constant consumption of snacks can destroy your figure, eat snacks wisely can do the opposite. People who eat several small meals and snacks a day are more likely to control their hunger and enable rapid weight loss. Snacks can help keep your metabolism high, especially protein-rich snacks. Nuts are a good choice and that are high in protein. Research suggests that people who eat nuts as a snack, they tend to lose weight fast lthan those who do not eat nuts.
Council 14. Beware of “light” products
Light products low in fat may play an important role in your diet. Just remember that low fat is not the same as low in calories and does not entitle you to consume a large amount of these products. If you fill your candy dish with little fat, you eat more calories than if you had a smaller piece of the “normal” candy. The best way to find out how much fat, sugar and calories you have is to check the label.
Council 15. Do not forget the drinks also have calories
When counting calories, most of us tend to overlook our drink. It is a big mistake, considering that some types of coffee and alcoholic beverages are more than 500 calories. Even the calories in juices and soft drinks can add up quickly. The worst thing is that liquid calories are not limiting hunger. We will not eat less after receiving many calories in a drink.
Council 16. Water will not help in rapid weight loss, but …
Across the water, our body regulates temperature, eliminates unnecessary metabolic products, and carries nutrients and oxygen to cells. No drinking water is one of the most common mistakes people on a diet to lose weight . Water is necessary for burning calories. If you let yourself be dehydrated metabolism malfunction, and that means slower weight loss. Research indicates that adults who drank eight or more glasses of water a day will burn more calories than those who drank less. Therefore, try adding a glass of water with each meal or snack.
Council 17. Drink low-fat milk
Milk, cheese and ice cream are taboo for many people who are dieting, but the drop-down can be “counterproductive.” Some studies suggest that the body burns more fat when you get enough calcium and produces more fat in the absence of calcium. Calcium supplements do not have the same benefits, so that milk may have other ingredients that act as well. Most experts recommend staying in milk with low or no fat to help with weight loss diet raid.
Council 18. Not on the scale everyday
The daily weight is a recipe that causes confusion and gives no useful information. More important is the tendency to look over the long term and weighed every week. If your goal is to lose half a kilo a week, you will be pleased to see that you lost to get on the scale. The result gives you a greater reward than to see variations of scale and confused when weight daily.
Council 19. Do not set unrealistic goals
To tell you gonna lose 9 pounds the first week, you are doomed to failure. If you know that you will not succeed can not even start a diet. If diet and lose 2.5 kilos a week, instead of being happy and celebrating, you will feel satisfied that missed its target. The realistic goal is important to the success of a diet to lose weight. If you are unsure of what should be your goal, talk to a specialist to help establish your goals. Remember that diets with quick weight loss are too good to be true, so you need to be patient and set realistic goals.
Council 20. You need to exercise regularly
Intense exercise for two hours once every fortnight has no value for rapid weight loss. By contrast, someone who exercises daily, even 30 minutes, can greatly benefit from the many benefits of exercise for health, while laying the foundation for maintaining a desired weight and allows for rapid weight loss.
If you miss, it puts all the weight of the weight loss diet. If they become more active, you can eat more of the foods you like and still lose weight. The tip of the weight loss is finding an exercise you like. If you do not like the routine, try swimming, ballet, cycling or tennis, you burn more calories than walking. Spend time doing different activities to choose what you like and you can spend more days.
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