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| Weight Loss Tips-Calories Diet for Fat Lose |
If you want to achieve rapid weight loss for those extra kilos, you should be careful on what you eat and your activity level . Identify what needs to change and include in your lifestyle the following weight loss tips .
#Tip 1 . Reduce the calories you consume
One gram of fat contains twice the calories of a gram of protein or carbohydrate . Limit foods high in fat, choose products low in fat and calories , limit the starters and remove fat from meat. You should include in your diet products with fewer calories , like fruits and vegetables . Good candidates are also foods rich in fiber. Try to go from white to black bread and choose whole grain cereal for breakfast.
#Tip 2 . Look at the size of your food portions
The sizes of food portions have increased substantially , especially when it comes to ready meals and snacks. This means that we consume more calories. Over the years we have also adapted to eating larger portions and therefore did not feel congested. Restrict potatoes, pasta, rice , fatty foods and sweets and select fruits and vegetables.
#Tip 3 . Watch what you drink
Stop the consumption of drinks containing sugar and alcohol, and replace them with water or tea . Drinks with sugar add more calories to your diet and do not lead to the feeling of satiety or satisfaction.
#Tip 4 . Maintain a balanced diet
Remember the principles of a balanced diet : to include in your fruits and vegetables (at least 5 servings a day), non-processed foods with more fiber, lean meats and low fat dairy products from the diet.
#Tip 5 . Be more active
To become more active in your daily life does not necessarily mean to sweat in the gym. Instead of the gym you can use the following tips that can indirectly help your weight loss efforts :
Choose physical activities that you like and try to spend more time each week in these activities
Incorporate more activity into your daily life
Buy a step counter and count the steps you do every day
Another good way to become more active is to reduce the time you are sitting. At home limit the time watching television or sitting at the computer . At work, you can make regular breaks and if you want to talk with a colleague you can walk to his office instead of sending e-mail.
Choose physical activities that you like and try to spend more time each week in these activities
Incorporate more activity into your daily life
Buy a step counter and count the steps you do every day
Another good way to become more active is to reduce the time you are sitting. At home limit the time watching television or sitting at the computer . At work, you can make regular breaks and if you want to talk with a colleague you can walk to his office instead of sending e-mail.
#Tip 6 . Avoid " diets quick weight loss '
Any diets that promise rapid weight loss should be avoided. Initially they give you tips to lose weight fast, but in the long term are very difficult to follow. Often , these diets are very demanding and are not providing the necessary nutrients for the body. Diets that promise quick weight loss, suggesting that some foods ' can burn fat quickly ' , they usually promote one or two foods , have many rules on how to eat and generally seem too good to be true.
#Tip 7 . The yo-yo dieting
Many people have the tendency to regain weight . You can restrict this possibility by making permanent changes in your lifestyle and eating habits. The best advice to enhance your weight loss efforts is physical exercise . Regular physical activity and exercise play an important role in the maintenance of body weight .
The following factors are important for permanent weight loss : changes in eating habits , regular exercise , realistic objectives and support from friends and family .
While no one would suggest 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 a weight loss you are at increased risk of gaining weight and you will have to take concrete steps to prevent it .
Remember to weigh regularly. If you notice your weight increasing , act immediately. Do not let a little failure to become a major problem.
The following factors are important for permanent weight loss : changes in eating habits , regular exercise , realistic objectives and support from friends and family .
While no one would suggest 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 a weight loss you are at increased risk of gaining weight and you will have to take concrete steps to prevent it .
Remember to weigh regularly. If you notice your weight increasing , act immediately. Do not let a little failure to become a major problem.
#Tip 8 . Drinking green tea
A recent study showed that green tea polyphenols and specifically katechines contribute to increased basal metabolism , helping to burn fat.
#Tip 9 . Eat regular meals !
A daily portion of 2,000 calories for example , can be spread into 3 or 5-6 meals . But when there is division into 5-6 smaller meals each day (eg breakfast , snack , lunch , afternoon, evening ) then there are small ( not big ) changes in the levels of sugar in our body and especially of insulin . This is important for metabolism and fat burning .Council
#Tip 10. Caffeine does not help your weight loss efforts
Caffeine has a leading role in many studies on weight loss with other substances (eg , ephedrine ) , but the effect on the metabolism is small and someone should not expect to lose weight by drinking coffee . Its diuretic action ( which exists only in large quantities of coffee) can in no case be considered as an important aid weight loss.#Tip 11. For rapid weight loss do not follow deprivation diets
If you were determined to lose 5 kilos quickly , then you probably follow a diet of deprivation. Maybe you're not eating anything, only grapefruit or cabbage soup every day. You reduce your daily calories to less than 1,000 and of course you see the pounds to go. But when you eat so few calories , in essence you train your metabolism rate to slow . Once you stop the diet , your body burns calories more slowly and you will gain weight faster than ever
#Tip 12. Do not forget breakfast
Not eating breakfast seems a simple way to reduce some calories , but the result may be insatiable hunger for the rest of the day. This can lead to an unplanned snack in the office, in huge portions for lunch and this as a result will increase the calories you consume . But 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 day are more likely to maintain normal weight .
#Tip 13 . Do not underestimate calories of snacks
Possibly you are carefully measuring the calories you consume at each meal and you forget about the snacks. There are some cookies in your office, a piece of cake brought by a colleague , the ice cream of your children etc. All this added together can sabotage your diet to lose weight so well designed others. If we take seriously the issue of calculating the amount of calories you consume then you better use a notepad to write down everything you eat during the day.
If the constant consumption of snacks can destroy your silhouette, to 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 you keep your metabolism high , especially those snacks rich in protein . Nuts are a good option and its high protein content. Research suggests that people who eat nuts as a snack they tend to weigh less than those who do not consume nuts.
If the constant consumption of snacks can destroy your silhouette, to 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 you keep your metabolism high , especially those snacks rich in protein . Nuts are a good option and its high protein content. Research suggests that people who eat nuts as a snack they tend to weigh less than those who do not consume nuts.
#Tip 14 . Beware of "light" products
Light products with low fat may play an important role in your diet. Just remember that low fat is not the same as low calorie and this does not entitle you to consume a lot of these products . If you fill your plate with sweets that have little fat , you can eat more calories than if you had a smaller "normal" sweet piece . The best way to find out how much fat, sugar and calories they have is to check the label.
Light food does not mean food with out nutritional value . Many light products contain large amounts of simple sugars in order to gain their lost taste. This immediately gives them calories, but is often less than fully fat products . The best thing to do therefore is to carefully read the food labels that state , often in detail, the content in calories, but also the vitamins and minerals they contain.
Light food does not mean food with out nutritional value . Many light products contain large amounts of simple sugars in order to gain their lost taste. This immediately gives them calories, but is often less than fully fat products . The best thing to do therefore is to carefully read the food labels that state , often in detail, the content in calories, but also the vitamins and minerals they contain.
#Tip 15 . Do not forget that drinks also have calories
When counting calories , most of us tend to overlook those in our drink . It is a big mistake , when you consider that some coffees and alcoholic drinks are more than 500 calories . Even the calories in juice and soft drink can be added quickly . The worst is that the calories in liquids are not limiting hunger. We will not eat less after we get many calories with a drink.
#Tip 16 . Water does not help in weight loss, but ...
Through 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 that people make in a weight loss diet . Water is necessary for burning calories. If you let yourself be dehydrated your metabolism malfunctions - and that means slower weight loss .
Research indicates that adults who drink 8 or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water at each meal or snack.
Research indicates that adults who drink 8 or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water at each meal or snack.
#Tip 17 . Drink low-fat milk
Milk, cheese and ice cream are taboo for many people who are on a diet, but the abandonment of milk can be " counterproductive." Some surveys suggest that the body burns more fat when you take enough calcium and produces more fat when it lacks calcium. Calcium supplements do not have the same benefits, so the milk might have other ingredients that act as well . Most experts recommend that you stay low fat milk or fat
#Tip 18 . Do not get on the scale daily
The daily weighing is a recipe that causes confusion and gives you no useful information. More important is the tendency to look long term and be weighed every week. If your goal is to lose half a kilo a week , you will be pleased to see that you lost when you get on the scale. The result gives you a greater reward than to see the variations in scale and get confused when you weight daily .
#Tip 19 . Do not set unrealistic goals
To say that you will lose 9 pounds in the first week, you are doomed to failure. If you know you will not succeed can not even start a diet. If you diet and lose 2.5 kilos a week , rather than being happy and celebrate it , you will feel unsatisfied that you did not reach your destination . The realistic goal is important for the success of a weight loss diet . If you are unsure of what should be your goal , talk with a specialist to help you establish your goals. Remember diets to lose weight fast is too good to be true , so be patient and set realistic goals.
#Tip 20 . You need to exercise regularly
Intense exercise for two hours once a fortnight has no value for weight loss . By contrast, a person who exercises daily , even 30 minutes, you can gain a lot from the various benefits of exercise to health, while laying the foundation while maintaining a desired weight and allows weight loss quick .
If you do not exercise , you put all the weight of the weight loss diet . If you become more active, you can eat more of the foods you love and still lose weight. The advice is to find an exercise that you like. If you do not like the treadmill , try swimming , ballet , cycling or tennis, more calories are burned walking . Spend time doing different activities to choose what you like and what you can spend more days.
If you do not exercise , you put all the weight of the weight loss diet . If you become more active, you can eat more of the foods you love and still lose weight. The advice is to find an exercise that you like. If you do not like the treadmill , try swimming , ballet , cycling or tennis, more calories are burned walking . Spend time doing different activities to choose what you like and what you can spend more days.
When you are involved in a rapid weight loss diet should also consider the following tips :
1. Most ' diets ' are ineffective and have short-term results .
2 . Do not miss " Five pounds in ten days, as announced by the various diets and institutions that are published in women's magazines every May and June. Our organism can lose 2-4 pounds in a month . Most regrettable thing is muscle and water. from how many muscles we have in our body depends on the amount of weight you lose . Two people of the same age , same height and same weight can lose weight differently.
3 . The only 'diet' that has rapid weight loss results is one personalized for the person and balanced in the standards of the Mediterranean diet , without hysteria and denial, always combined with physical activity and exercise.
4 . Diets Chemical ' diets are one-sided . If you consume fewer calories , you will have better and faster results . With chemical diets you lose muscle and water , something criminal, because after all you need is to lose fat . But there are also adverse effects on blood lipids , kidney and other body organs .
5.Obesity is a multifactorial disease and has different aspects : organic , psychological , aesthetic and should be treated with care and long term.
6. For medical purposes there is no " ideal" weight for a person . There is called BMI . It is our weight (in kg ) was divided by our height (in meters ) squared. The desire value for everyone is between 18 and 25 kg/m2. Overweight individuals are those having the ratio above 30kg/m2 body mass .
People who want to lose weight quickly make a lot of mistakes in the process. Some of the most common errors are described in this article.
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