15 definitive tips to successfully follow a diet
Do you recognize yourself in any of the above phrases or excuses? How many? If you are one of those people for whom it is impossible to follow a diet all the way, then it’s time that you follow these tips and begin to take care of a delicious, lasting and healthy way. Do you think it’s impossible? At the end of the article you will say no!
1. Say goodbye to the magic diets
Those who carry increasingly bizarre names, you take away everything that you enjoy eating, that force you to buy it expensive or hard to find products and for which the health and enjoyment out words frightened. The miracle diets are unreliable.
2. You go to an expert
It is normal that at first did not know how much weight you lose, what to eat and how you do to integrate good eating habits into your daily routine, it is necessary to go to an expert, in this case, a dietitian. Believe we possess all the necessary expertise in nutrition to go on a diet is a big mistake. If we change our diet it is necessary to visit a nutritionist to advise us. How was that of “the food is not played“? Take it seriously.
3. Eat everything in perspective
The ban imposed on some slimming methods cannot eat bread, pasta, fruit and olive oil, among other basic foods, can cause us a deficit of essential nutrients for our body. This practice also has the opposite effect; the body feels that you are not giving certain nutrients necessary for proper operation and acts storing fat for future periods of food restriction.
4. Make five meals a day
Very often skip breakfast or dinner just a piece of fruit, for example, and this is not good or effective. When we eat, the body starts burning calories and also make several intakes throughout the day allows us to be free from hunger and avoid temptations. The recommendation of the majority of dietitians is five meals a day: three main (breakfast, lunch and dinner) and two snacks (mid-morning and afternoon snack).
5. Beware of light
These foods can help us replace caloric intake more products by their lighter versions. Of course, it should be clear that diet foods are not that thin nor do we lose weight. A consumer, believing that do not add too many calories, you will have the same negative effects standard version.
6. Write a diary of what you eat
This practice is recommended by many dietitians and is aiming everything you eat throughout the day, including food preparation, ingredients, time, place, amount and even the company. It is not something that serves to calculate the calories, but it is an exercise in self-control of our eating habits so that we know what we are doing right or wrong when it comes to lead a balanced diet.
7. Plan in advance what you’ll eat
This will prevent you to go straight to the section of fast food super attacks or the bag of chips you have in the pantry. This practice will help you know you have to buy to prepare the different daily meals, without improvisation.
8. The art of cooking without fat
The cooking techniques that do not add fat and retain nutrients are as important as the food we eat. Become an entire professional oven, steam cooking, cooking in broth, salt preparations and, of course, grilled. You will see the results surprise you, the food tastes like, and you’ll love fills you besides sit wonderfully and bring you the fair calories.
9. Eating should be a ritual
Set the table; sit down, serving dishes, chew food … should be mandatory rules well, but often are impossible because of the pace of life and work we carry. “Focus on the food that we get to the mouth is one of the most important functions in which we repair, for our physical and mental condition depends on what we eat and how we do it,” says dietitian Sonia Martinez.
10. Change your priorities relearn to eat
Fill your fridge with fish, vegetables and seasonal fruits, cereals integrals , water, beans, nuts, olive oil, lean meat and leave for special occasions red meat, fatty cheese, cream, butter, whole milk, the sausage , breaded, fried, sugar and sweets. In short, design a kind of healthy food, but filling. A plate full of vegetables more than a burger and prevents hunger pangs. Drinking water before meals helps us to be hydrated, remove fluid and takes away some appetite. Changing refined products we provide more comprehensive vitamins, minerals, antioxidants and health, as they are rich in fiber and that satisfies us and helps to regulate the intestinal transit. If you like sweet, choose options with sweeteners, no sugar or chocolate with over 70% cocoa.
11. Learn to chop
If you get hungry between meals, take a piece of fruit or a yogurt, a handful of nuts, an infusion, an energy bar, raw vegetables … The healthy snacks prevent sudden changes in blood glucose (blood sugar level) they help us to have less hungry at mealtimes and control anxiety and appetite. There are many suitable to kill the bug that arises between meals and options that do not provide too many calories and hunger take away meals. Take advantage of these intakes so that your diet is full and varied.
12. Breakfast, the most important meal
Only 3.4 percent of adults take a great breakfast with a dairy (milk, yogurt or cottage cheese), cereal (bread, breakfast cereals or crackers simple) and a piece of fruit. This meal is important because it breaks the fast, contributes to our physical and intellectual performance, allows a correct distribution of calories throughout the day and brings to our body vitamins, minerals and essential fatty acids and nutrients important for our bless you.
13. Make a light dinner
Dinner should be less forceful than the food, but being poor in nutrients. Ideally contains a serving of vegetables, other than carbohydrates (pasta, rice, potatoes or bread), a serving of protein (fish, eggs, lean meat or vegetables) and a piece of fruit for dessert or a milk skimming. For better digestion, dinner at least two hours before bedtime.
14. Practice daily exercise
Regularly burn calories just walking or doing some sport helps regulate the relationship between what we eat and what we wear for weight control. Physical activity helps burn off those extra calories and helps convert stored fat into muscle.
15. Rest your hours
Usually, we need to get seven to eight hours for the body to recover from the day’s activity. During sleep involved two hormones, ghrelin-hormona of leptin-reguladora appetite and the threshold of satiety. When we suffer lack of sleep, levels of ghrelin and leptin increases are reduced, so we tend to eat more.
The best way to lose weight and place it in a healthy range is to adopt a series of habits that lead us to eat healthy, varied and balanced manner, being physically active and have patience. It is a lifetime contract; such changes shall remain forever, just so our plan works.