Excess weight should be seen not as an essentially aesthetic problem, but as a matter of personal health. Beyond the actual harm caused by excess body fat, a person with excess weight also often see exposed to other health problems such as overweight and obesity are often associated with an unhealthy diet and inactivity.
As if that were not enough, some people influenced by unrealistic standards of beauty, just looking for shortcuts to achieve weight loss, calling for fad diets, which are often harmful to health, or to use chemicals, often without the help a health care professional.
The purpose of this article is not to present miracle formulas to lose weight or teach secret tips that will make you lose weight quickly and effortlessly. That does not exist. The purpose of the paper is to show that the implementation of small changes in eating habits and lifestyle can have a major impact in the medium / long-term control of ideal body weight.
The weight loss process can be boiled down to simple difference between the amount of calories you eat each day minus the amount of calories your metabolism burns daily. That is, if you over several days take in more calories than you burn, you will gain weight. On the other hand, if their daily calorie intake is less than the amount of calories the body burn, you will lose weight. If the intake and calorie burning to match each other, your weight will be more or less stable over the weeks.
So we can share our tips into 2 groups:
Tips to consume fewer calories throughout the day.
Tips to increase your calorie burn throughout the day.
1. Avoid the consumption of soft drinks with sugar. A single - Coca Cola has 35 grams of sugar, which provides 139 kcal. Just as a comparison, 35 grams of sugar are 8-10 teaspoons of sugar. Already 139 kcal is the average expenditure of a 40-minute walk. If you consume more than just a Coca-Cola a day, the simple fact stop this consumption surely will make you lose some good kilos in a few weeks. The diet soft drinks can not be a healthy drink, but are much better than the non-diet soft drinks in relation to the consumption of sugar and calories.
2. It's not just soft drinks that contain excess sugar. Before you buy a drink, check the amount of sugar and calories the same. Energy drinks and products for hydration during physical activity, such as Gatorade and Powerade, also have excess sugar. A bottle Gatorate, for example, has 30 grams of sugar or about 8 teaspoons of sugar.
3. Do not be fooled by manufactured goods that are called natural. Many brands of juices box or bottle, which themselves made with 100% fruit actually add sugar to improve the taste. The fact that an orange juice be done with real orange does not mean that the manufacturer may not have added sugar to your formula. Always check the nutritional references on the back. If you have added sugar, avoid, because the fruit by itself is a food rich in carbohydrates.
4. At mealtime, never fill the dish. Put less food than you think necessary. Hungry, our ability to estimate the required amount of food is compromised and often eat more than we need not just leave leftover food on the plate.
5. Following the same logic of the previous topic, use smaller plates. A full small plate can pass the feeling that there is the optimal amount of food better than a large empty plate.
6. Do not feel obliged to finish the dish ever. If you are already satisfied, stop eating even if there is still food on the plate.
7. With only in a location of the house, such as the living room or kitchen. This could break the habit of eating in certain places of the house off the dining hours, as at work, in bed, watching TV, etc.
8. Create a reward system at the end of the day or the week after achieving follow a diet with fewer calories. Rewards can be anything that makes you feel good, either go shopping, get a haircut, a manicure, rent a movie, get a massage, have sex, etc. The collaboration of family is very important in this system. The reward should not be the weight loss, but for better habits. Note: Never use food as a reward.
9. Find out what feelings or activities trigger more often the trigger the desire to eat. Try to have control over these situations. If possible, eliminate them
10. See what the calorie foods you consume more. Stop buying them. If you have at home, it is almost impossible not to consume them. The best way to not eat something with too many calories and not have easy access to it.
11. Create a diary or blog about your diet. Write daily about the successes and failures. Try to learn from the mistakes of previous days.
12. After each bite, take a sip of water. This will cause the stomach fills up faster, reducing the amount of food needed to satisfy you. When the stomach fills up, the body releases neurotransmitters responsible for the sensation of satiety.
13. Eat slowly and chew the food and take short breaks during the meal. Give time to the body's satiety mechanisms to activate.
14. Vegetables and vegetables are not only healthy, as they have few calories. If you eat a good salad for the meal, will be taking up space in the stomach with a food that provides few calories. Eat salad before preparing the main course or book at least 50% of the space of the main course for vegetables.
15. There's no point eating salad if you will fill it with sauces, especially those based on mayonnaise and cheese, which are calorie.
16. Make a greater gap between the food and dessert. See if you really need it or if the candy is just a habit or a form of reward.
17. Brush your teeth after you finish eating, it will make you think twice before you choose to eat a dessert.
18. Fight boredom with activities, not food. Try drinking a glass of water before pinch some delicacy, to see if the urge to eat passes.
19. Olive oil is a type of healthy fat, but he has a lot of calories. If the goal is to lose weight, fill the oil for food will not help. Use it sparingly.
20. Avoid frying foods that can be baked. This dramatically reduces the amount of food calories.
21. Avoid breaded foods, the parmigiana, au gratin, rich sauces mayonnaise, four cheese sauces, fried foods or other food rich in fats, as these tend to be calorie.
22. Roast chicken is a good choice, but it must be eaten without the skin.
23. Fish are the best meat choices.
24. Abolish fast food from your diet. They are nutritionally poor and foods rich in calories.
25. Sleep at least 7 to 8 hours per day. Our body uses more calories when we are asleep in deep sleep than when we are just lying, either reading or watching TV. Who sleeps little has higher risk of getting fat.
26. Get help from a dietitian so that it prepare a diet with the right amount of calories for you.
27. At the time of purchase, if the supermarket shelf over a similar product, see the nutritional information which is the option with fewer calories.
28. Never buy a product without consulting the nutritional information, especially the amount of food calories. Over time, you will learn to identify the most appropriate foods to lose weight or to keep it healthy.
29. Understand that nutritional education is far superior to any fad diet. You can take longer to reach the desired weight, but will certainly have an easier time mater long-term desired weight.
30. When buying dairy products, always look for skim versions, lights or lean. This serves to yoghurts, milk, cheeses, etc.
31. If you want to eat ice cream, Popsicle is a better option than the box of ice cream.
32. Whole foods are healthier, have more fiber and are less caloric. Fiber helps induce the feeling of fullness.
33. Alcoholic beverages are hypercaloric. The higher the alcohol content, the beverage contains more calories.
34. Avoid buying ready meals in supermarkets. Besides being hypercaloric, they usually have lot of salt.
35. No need to completely abolish any kind of food. If you can not live without pizza at the weekend, do the calculation of calories you can consume throughout the day. You can dine a pizza on Saturday, as long as you have more lights meals throughout the day. It is important to avoid flavors with too much fat and calories as four cheese or bacon. Remember that each slice of pizza can be between 200 and 300 kcal. The less fat for a pizza, more slices you can consume.
36. Losing weight is much easier than maintaining weight loss. To maintain a healthy weight you need to change lifestyle and nutrition, but will be suffering the so-called weight cycling, alternating periods of fattening and thin. No use dieting if this diet does not teach you how to eat better for the rest of your life.
37. Do not skip breakfast. When we are fasting our metabolism slows down and the body begins to consume not only fat but also muscle mass. The reduction of metabolism ends causing no calories consumed at breakfast have little effect on weight loss. It is best to consume a healthy breakfast, with fruit, bread or whole grain and low fat cheese than to fast awaiting lunchtime.
38. do not long fasting periods during the day. Avoid being hungry. It is better to eat 5 or 6 small meals throughout the day, with a few hours apart than 2 or 3 large meals spaced. Long intervals between meals slows metabolism and increase insulin release at mealtimes, two factors that prevent the patient to lose weight. Obviously, you can not consume these foods calorie meals throughout the day. Make a small meal every four hours. Leave in your pocket or purse cereal bars or low-calorie soda crackers.
39. A big mistake of people trying to lose weight you find it easy to do just by reducing your calorie intake. The increase in daily caloric expenditure through exercise makes weight loss much easier. Just as proper nutrition is a matter of habit, exercising is also.
40. The exercise burn calories not only at the time of exercise itself, but also for several hours afterwards.
41. A person who exercise regularly burn more calories at rest than a sedentary person. Even asleep, the metabolism of whom exercise is faster than the sedentary.
42. Both aerobic exercises as weight training help lose weight.
43. A kilogram of muscle burns 2.5 times more calories than 1 kg of fat while at rest. When we gain muscle mass, we are increasing our basal calorie consumption. Up to 75% of calories consumed for a day is done at rest, through the basal metabolism of our body, so the more muscle mass you have, the more calories we can burn even sleeping or watching TV lying on the couch.
44. If you do not have cardiovascular or osteoarticular problems, prefer the more intense aerobic exercise to lose many extra calories in the day. A spinning class, for example, can make you lose 500-800 more calories in a single day. This is aside from the cardiovascular benefits of having a good aerobic endurance.
45. If you have time, try to do 30 minutes of cardio and then another 30 minutes of weight training. The ideal frequency is 4 to 5 times a week.
46. Any degree of exercise is better than nothing, but aerobic exercise with less than 20 minutes in length are not as efficient to burn fat. In the first minutes we burn only sugar reserves. To get the fat reserves, it takes at least 20 to 25 minutes of continuous exercise.
47. If you can not or can not run, walk. Walking 30 minutes daily is sufficient.
48. The ideal during a physical activity is to maintain the elevated heart rate continuously. Floor and stop, walk and stop, like some people do on a day to day job does not work as well as an uninterrupted half-hour walk.
49. If you can, go to work by bicycle. Leave the car at home. Most large the world has built bike paths so that its population becomes healthier.
50. If you leave the car at home is impractical, try to park it further then. Walk a mile to get to work.
51. Change the elevator the stairs. It helps you lose weight and also strengthens your legs.
52. Bodybuilding can be done at any age if accompanied by a qualified professional. Seniors can not only how to exercise your muscles.
53. The older a person gets, the more important the strength to prevent the reduction in basal energy expenditure with the natural fall of metabolism.
54. Making dozens of repetitions of abdominal exercises will not make your tummy disappear if you do not lose weight. You can even create abdominal muscles, but as the fat is more superficial, they will be hidden. The belly disappears doing cardio and weight in general.
55. During weight training, work large muscle groups such as chest, back and thighs because, being larger muscles and easier to develop, they will make you lose weight faster.
56. If you can not stand running or weight training, there are several alternatives, such as team sports (soccer, basketball, volleyball ...), dancing, aerobics, canoeing, mountaineering, rock climbing, go hiking, yoga, pilates, etc. An hour of yoga, for example, can help burn up to 350 kcal.
57. Swimming is an excellent exercise for weight loss, because while it is aerobic and stimulates the development of muscles.
58. exercises in the morning give better results than the end of the day when you're tired.
59. Cycling is another great option and can be done as a family. It strengthens muscles and is an aerobic activity.
60. Any physical activity is better than no activity. If you are not used (a) to exercise, start slowly. Look for activities that are not painful. Weight loss should be a goal in the medium / long term. If you do not like to exercise and still seeks to have immediate results, this is the first step to give up early.
