Although there are many techniques to lose weight, most are variations of the following six principles. Study them and incorporate into your daily life.
1. Maintain or improve your health. This does not refer to offer more. Má well, it means that if you do not care for your body, your body will not take care of you. So make sure you're getting enough nutrients to keep your body functioning like drinking from 2 to 2.5 liters of water a day. It is also super important to sleep eight hours per night. Everything you do to improve your general health will give beneficial results.
2. Reduce your total calorie intake. To lose weight you must reduce your balance calórico.Sólo there are two ways to do this: Consume less energy (calories) or use more calories (exercise). Ideally, they are both. The easiest way to reduce calories is portion control. No need to stop eating anything in particular if you want, but think that if you crave an ice cream you can eat it, but share it. So do not you stay with craving and do not eat too much.
Remember that calories are 'hidden'. This means that most of what you eat contains calories and there are things that are not considered. Think about that soda that you drink with food, that you put ketchup on your hamburger, your salad dressing and vodka tonic you took all contain calories. These we often forget and eventually accumulate. To counter the hidden calories can:
* Replace your normal drink or a light drink mineral water with a little lemon. Although it is best to try to drink water as often as possible. Remember that soda (even Light) swells and makes you retain fluids. No water.
* If you do not want plain water, you can buy flavored water with no calories, but neither is very healthy flavors depend on them.
* Remember, low-calorie beverages such as coffee and tea.
* In the case of alcohol depends on a lot of what you drink regularly. The overall beer has fewer calories than hard alcohol. However, mL / mL, a bottle of beer has more calories (240 cal. Per bottle) to a shot of alcohol (vodka, rum, tequila), which is the amount that goes on most of the cocktails. However, it also depends on the type of cocktail as if it has a sweet liqueur flavoring syrup could be taking you up to 500 calories a milestone.
* If dressing is better than the ask side. Choose light vinaigrettes or dressings made with juices. The more transparent the dressing better. If pity a creamy, not eat it all, for not only high in calories, saturated fats are also harmful to the arteries.
* If you order a sandwich, hamburger, etc. than ask for it with mayonnaise or better, ask for no mayo. If you do not like the taste, can be flavored with a little mustard or ketchup. Remember also that you can use salsa (valentina, green, red, pico de gallo, etc.) Or soy rooms, maggi or lemon juice.
3. Maintain or increase your metabolismo.Uno of the most common mistakes is more excited or get too impatient and reduce calories. If you do this, your body will respond by reducing the speed at which it burns calories and only dentendrá your progress. To avoid this, simply make small changes that will keep your metabolism stable, continuous weight loss (and permanent) will give you more power and control cravings.
To further increase your metabolism, try adding a little exercise to your routine. Not only use more energy (calories), but that increases your metabolism which means you burn calories even when you're not moving. Try to be an exercise you enjoy and that keeps you breathing hard most of the time (and no, sex does not count, buuuuu)
4. Avoid being hungry. Hunger is one of the strongest impulses of the body and can even gnaw your willpower. Also, take to subside so that sometimes you eat more than they should. To break this cycle, always tries to eat before you are hungry. By that I mean it's better if you have designated times to eat. Another is do not wait until your stomach is eating you alive because that only results in overeating. Two effective techniques to evirtar hunger are:
* Eat between meals. Yes, yes! Come just as you would eat in three meals, but throughout the day. Divide the three meals in 5 or 6. Three big meals and two or three snacks. So you'll be less likely to eat when you should not. This is a huge benefit on your metabolism and energy you're giving all day to burn more calories.
* Try to eat more dense. Fiber is your best ally in this process. Due to the high density of its composition, takes much longer to pass through your digestive tract, as well as your body does not absorb it (very few calories.) Think about the fiber as a sponge that expands when entering your body, while more space and is slower in passing. This will prevent you feel constantly hungry. The best sources of fiber are vegetables. However, it also can be found in cereals, rice and breads as well as in supplement form (Metamucil or Psyllium). Try not to eat packaged foods that claim to be high in fiber. Its sugar content also makes them high in empty calories (do not feed).
5. Correct bad eating habits. Many times we eat to nourish not only, but as part of social interactions. You go to a party and you take a drink, throw the snack, after sales and go to tacos. Or go to a family reunion and the focal point of all is the food. These social interactions are fine, however, can become a weakness if you start to relate always with food. Here are some tips to avoid this:
* Do not mix food with entertainment. It is very easy to eat an entire bag of popcorn or some potatoes while watching TV. Separate entertainment food and eat less.
* Do not eat to relieve stress. There is nothing wrong with indulging in a little food, but can become harmful if you use food as a remedy for stress. There are many alternatives like listening to music, reading, exercising or meditating, try it!
* Eat a hurry. The truth is that it is difficult to eat as God when he goes to the races all the time. Moreover, the high availability of junk food (arcades, fast food, stands, grocery stores) is easy to end up eating anything. As it is difficult to avoid, try not to become a habit. Plan your day the night before and if you have time, prepare snacks that you can take with you if you're out and hungry. The time you spend on this will be reflected when you start to change their habits.
No one eats perfectly. However, if you constantly lose control over what you eat you'll get only obstacles to achieving your goal. If you notice that despite these efforts you still difficult to control your intake, then you may need to make an appointment with your doctor.
6. Record everything you eat. Bite by bite, it is easy to forget that he ate during the day. There are foods that can sabotage weight loss. So it helps to have a 'daily' to describe what you ate. Over a few days, you will notice trends in your diet. For example, if you always eat a sweet after you get to the office or at 5 o'clock in the afternoon you start to get hungry. If possible, keep your journal with you to register especially after having eaten. For best results, try two to three weeks. Surely you'll notice something that can be corrected. The benefits of keeping a journal are several:
* You will be more aware of what you choose to eat. It can be tedious at first, but will help you develop better eating habits.
* If you decide to consult a nutritionist below, will be of great benefit to show your current habits.
* This helps to keep a better record of the calories you consume. If you write down your daily calories consumed with each meal and the amounts at the end of the day, you'll have a better idea of how much energy you consume.
Most foods today have a nutritional table. Check the serving size that corresponds to the nutrients listed to find out how many calories you consume.
