Weight loss tips

5. Eat less sugar

Abuse of sugar leads to excess weight, spoils the teeth and skin, but still evokes a feeling of guilt ("Oh no, I again ate candy, how could I? '). Replace sweet dried fruit (fresh fruit and simple), cook savory pastries from the utility of oatmeal, berries, nuts and honey, and stop using dessert as a reward for a job well done job. If you have a sweet tooth attachment psychological and replace it with other fun, and it is better if they are as body-oriented: bath oils, massage and sex can be all at once.

6. Minimize salt

It is often called white death - excess sodium increases blood pressure in the future this may lead to hypertension. Instead, add salt to dishes more spices. Avoid chips and nuts - they contain the most salt. Instead of the usual salt, go for iodized not dosalivayte food on the plate and, in general, think, really taste of a dish by itself, without salt, so distasteful to you? Sol scores taste buds, it is possible that by abandoning the sodium in a few weeks you will find a lot of new taste sensations.

7. Limit fats

Previously, dietitians, demonstrating that most patients pyramid, argued that the fat for a healthy person in general optional. Now they have abandoned the idea and, conversely, a chorus and recommend us to eat on an empty stomach a spoonful of oil - linseed or olive. Fats help absorb vitamins and contain fatty acids that are needed for building cells. But do not get carried away to the percentage of body fat did not go beyond the required limits. You do not fry in butter, limit oil in salad dressings, choose lean meat and dairy products, give up the semi-complete. To monitor the percentage of fat in your body, measure it on special scales - these are any good fitness center.

8. Eat more fruits and vegetables

Keep fruit in sight, take them with you to work, add berries and sliced ​​fruit in cereal, and casseroles. Cut the apple into slices, brush orange and ask her husband and children - they are unlikely to give up when you've brought them all on a silver platter but with the platter. Be creative when preparing foods such as fruit salads, perfectly possible to diversify: add pineapple to carrots or apples in the cabbage, sprinkle all the nuts and enjoy. The same is true for meat: chicken with mango - an option for dinner with my friends, pork with apples - for a family dinner.

Weight loss nutrition

1. Check the Balance

The main rule of a balanced diet - the ratio of proteins, fats and carbohydrates in your daily menu, it should be 1:1:4. To find out how much it is, mentally divide the plate into three equal parts: the two of them occupied by carbohydrates, and a third equally divided into fats and proteins. Of the carbohydrates we get 56% of energy, so the diet must be a significant part. But not the white bread and butter cookies, and so-called healthy, complex carbohydrates: brown rice, buckwheat, bulgur, couscous, whole wheat pasta, rye bread.

2. Eat more fiber

This is all food of plant origin, as well, such as bran. They can have fun, and can be added to salads or soups. In general, fiber - fiber is indigestible, that is, that at first glance seems edible: cabbage leaves, peel beans, fruits, vegetables, and fruits and seeds. We need fiber for proper digestion and detoxification. On the day your body needs about 35 grams of fiber. It is not too small, considering that 100 g of cooked brown rice, it contains only 2 grams

3. Spread calories

If you eat three times a day, breakfast on calories should be 25-30% of the RDA, lunch - 50% and 20-25% of the meal. It is true that would be even better if you divide the daily rate is also on the snacks, including lunch and afternoon tea. What good is a fractional power? However, it is not a diet, does not require much effort, and allows you to not feel hunger. If you eat at longer intervals, the body releases a hormone that stimulates appetite, and as a result you eat more than they wanted to. And if you eat small meals every three hours, will not produce hormones, but you will not overeat. The solid profits!

4. Drink more water

If you're overweight, the water should be your number two fat burner (first place, of course, remains with the gym). The water has a direct impact on metabolism: the less you drink, the slower the metabolic processes going in your body, the longer the time spent burning calories. To drink more water, start with a glass every morning, day wear with a bottle in her purse, hold a "strategic reserve" in the fridge in the car, and in the office do not be lazy to get up and walk to the cooler every time you had a free minute.