Why diets fail? Firstly because it is not done properly. There are often underestimate what we eat by 40 percent, so that with a diet of 1,000 calories is actually doing one of 1,400 calories. Furthermore, the body adapts to the weight loss with reduced power consumption, making it less and less calories need to continue losing weight.
This is one of the findings of the experts of the Spanish Society of Hypertension (www.seh-lelha.org), who claim that “there are no miracles, as the key to a good weight loss regimen is that you must eat everything , that too in small quantities and burn more through exercise.
This is a series of tips on eating better, “when you follow a regimen to lose weight or to lose weight natural, changing eating habits, without weighing or measuring the quantities of food.
• A good chewing
Chew well and slowly, and get up from the table hungry, but always with a light stomach. Eat to to take away the hunger, but never fill. If you have trouble chewing moderate speed, count the number of chews and do not swallow the food until they are chewed 20 times. Remember that digestion starts in mouth chewing is an adequate basis for better assimilation of food, allowing it to reach early satiety.
• Less size, less calories
Also helpful is the use of knives, forks, spoons, cups and small plates and silverware left on the table between bites.
• Find the serenity
Always eat at the same place, sitting and focusing on what you eat (smell, taste, texture, without attaching the food to other activities, such as television, reading, computer or radio.
•Healthy cooking
Food can be cooked or spiced to taste, but everything that contains sauces, oils or fats will have to drain thoroughly. For use in oil, dressings, sauces and mayonnaise, use hot oil or paraffin oil. For cooking use liquid vegetable oil, preferably extra virgin olive oil. Avoid animal oils, such as cream, butter or butter and solid vegetable oils, cocoa, palm or palm kernel oil.
• Be careful with the purchase!
Acquire and keep only the necessary nutrients and keep out of sight, especially those who have not advised. When cooking, prepare only the amount of food needed.
• Watch the portion sizes
Please sparingly in cooking and use smaller plates. Also, do not bring to the table sources and use small dessert covered. Always leave something on the plate. And at the end of the meal, leftovers quickly remove instead of get-togethers with them before.
• Eat more foods first that you like and have allowed
If you leave food that you crave more for the final will feel “forced” to eat it all or having to leave food on your plate that you most want.
• Do not peck between meals
However, it can drink allowed, mainly water or equivalent, at least two liters daily. Make 3 to 5 meals a day, not too heavy. If I had a good appetite between meals, can be a salad with some oil or some carrot or celery.
• Learn to say NO
When offered a food that has discouraged, do not say which is doing a diet, say that the dish does not like or that you feel bad or you would not like so much and did not insist.
• Start with right food
Take the diet correctly from the beginning. If you follow all the advice, the results will be better, thus helping to increase motivation.
• Improve your eating habits
In addition to following a treatment for weight loss, there is some good eating habits should always be present. Obesity is a chronic disease and must always watch, so once it has achieved a healthy weight, follow the instructions of the doctor or nutritionist, to keep it. Do not leave without treatment instructions to maintain weight.
• Make every day a little exercise
Physical activity should be commensurate with the conditions, age and capabilities of each person. If during treatment or straining exercise was found with dizziness or decay, take a black coffee with sugar or a normal cola or a coffee candy.
When it is decided to implement it there is no reason to jump, and you have to motivate yourself continually remember you’re on a diet because she wants to and that is a voluntary act!
