5:03 AM
maestr0
1. Accept the truth - your expanding waistline is unlikely due to slow metabolism or a thyroid problem, and probably comes down to what and how much you eat! Realize this and you will find it easier to motivate.
2. Do not delay and start today! It is easy to say that it will go to the gym tomorrow and will start to eat healthy on Monday. But now you want to lose weight, right?
3. Focus on changing your eating habits for a lifetime rather than keeping to the diet. Diet supposed to start on a certain day, to do a certain day and change your diet only in the interval between them. After closing her return to those same habits, because you have gained extra pounds.
4. Avoid thinking in the spirit of "all or nothing." A little overeating does not mean that either way you failed your diet and you can indulge in a feast. Just leave the incident behind them and move on - in the direction away from the refrigerator.
5. Take an honest food diary to keep track of how much you eat and when. Once you get a clear picture of your eating habits, more easily see what needs to change.
6. Do not blame the special occasions of their bad habits. There will always be birthday cakes in the office, weekend barbecue or Sunday lunch restaurant. Accept these situations as a normal part of life and include meals and drinks are available in your healthy eating plan instead of using them as an excuse to constantly overeating.
7. Stay away from diet foods that do not like. The food must bear a pleasure, not discomfort.
8. Do not assume that all salads are healthy. They may contain an abundance of mayonnaise, oily dressings, cheese or nuts, making them more calories than pork chops.
Solutions for the constant eating
9. Chew sugarless gum while cooking. This will prevent you from constantly to take pieces of cheese, ham, nuts or anything else that gets your hand. Corpse eating calories - if you go without a piece of cheese daily, you can download more than 5 kg per year.
10. Keep your hands busy if you tend to eat sweets, chocolate chips or watching TV. Try knitting, sewing, or even to fix manicure.
11. If you eat whenever you drink, change their habits of drinking. For example, if you usually eat two biscuits with afternoon tea, a cup of tea substitute broth or low-calorie soup soluble.
12. Wash your teeth if you want to eat something. The food is terrible taste after using the toothpaste!
13. Watch how to feed poor women. For example, they may order a gin and tonic diet (50 calories) instead of a glass of wine (100 calories) to skip dessert and cheese with a plateau, and only occasionally succumb to the daily attacks of hunger for chocolate in the office.
14. Find your way to eating more of the good things instead of less than bad. For example, eat more fruits and vegetables will automatically eat fewer fatty foods and sweets, because you will feel fuller.
15. Identify obstacles that could hinder your weight loss and then decide what you can take in relation to each of them. Typical barriers might include things like ordering food from the restaurant every Friday night, lack of cooking time, testing of hostility to a gym or a family that loves to eat things like potato chips. Make a plan to combat and prevent any chance to lose weight will increase significantly. For example, lack of healthy food in the official chair or buying high-packed sandwiches can avoid by wearing your lunch from home.
16. Replace normal with this bottle of oil in a spray form. A single tablespoon of oil contains 100 calories, while in 10 sprays have only 10 calories. Only change this daily will help you lose 4 kg per year.
17. Do not eat directly from jars, pots or packs. Without experience, will you take half a bag of chips or a whole pot of ice cream, you can not see how you eat. Better put food in bowls or on plates.
18. Think about how you eat your favorite calorie foods and find a low-calorie alternatives consumed in the same way. For example, instead eat bag of chips, grab your bag of small carrots. Again you should likewise open the package and often reaches in it and make it your delivery to your mouth. The only difference is the food!
19. Drink a glass of water whenever you feel hungry, make sure that they do not take the thirst for hunger.
20. Remember that healthy foods such as breakfast cereals, brown rice, bread and fruit juice contain calories, so you need to control portion sizes. For example, only 2 tablespoons cereal has 110 calories.
21. Make your food taste better with things like garlic, herbs and spices instead of fats such as butter or oil. Will delight your taste bulbs without loads of calories.
22. Buy small packets foods like crackers, chips and nuts instead of large packs. You'll be less tempted to eat large amounts at once.
23. Replace sodas with diet versions or soda water. Someone who tends to drink a day box, can remove up to 7 kg per year, simply choose the diet drink.
24. Vacate the kitchen of fatty and sugar rich foods. They have a poor choice to eat less. Do not you believe? Imagine a buffet complete with only cheese sandwiches. Soon they will get tired and you will eat less than if there was diversity.
Tips for fast food
25. Keep stocks of semi-low-fat foods in the freezer and serve them with vegetables or salads.
26. Place scrambled eggs and tomatoes on toast or make an omelette and serve it with salad and prepared in a microwave oven baked potato with a crispy crust or bread.
27. Make a salad using pre-prepared bags leafy greens, cherry tomatoes, canned corn, tuna or canned salmon, grated low fat cheese and a little balsamic vinegar.
28. Boil a handful of whole wheat pasta and frozen vegetables in the same container. Drain water and add a jar of low-fat tomato sauce. Heat, sprinkle with Parmesan cheese and serve with mixed salad.
29. Always place the vegetable or salad first, when serving food on plates. This will ensure that they will occupy half a plate. Then cover it with a quarter of rice, pasta, couscous, noodles, bread or potatoes, and the last quarter with meat, fish, eggs or legumes.
30. Always take into account the recommended portion sizes on the packaging of prepared foods, especially pasta and rice. Follow these recommendations.
31. Go by car to restaurants, you are forced to stick to soft drinks. But will have to be careful in choosing - glass of plain Coke contains more calories than a glass of wine! Instead, choose diet sodas or drinks with a few drops of lemon.
32. Bet on quality instead of quantity. Quality products have saturated taste so that food prepared with them quickly able to satisfy your taste receptors and can stop to eat faster.
33. Serve food in a small bowl. This is the oldest trick, but really works, especially if you love and to pour extra - two servings in a small bowl still equal only to a normal portion.
34. Beware of low-fat meal - that does not mean that they are low in calories. Sweet foods low in fat such as biscuits or muffins are usually the worst - though not very fat, the extra sugar makes them high-calorie.
35. Do not read and watch TV during meals. If you are distracted while eating, it will make you tread your mouth with food, whether they really want it.
36. Find alternatives to eating for consolation. Rather than seek solace with chocolate or packet of chips, you play your favorite music, take a bath or call a friend.
37. Eat regularly and do not skip meals, especially breakfast. Studies show that those who skip breakfast tend to be thicker because it compensated with a surplus and eat much more during the remainder of the day.
38. Certain habits sabotaging your good intentions, and replace them with new, healthier. For example, instead of heading straight to the fridge when you get home, head straight to the bowl of fruit, or if you always buy chocolate pass along the pavilion for snacks, choose another route.
39. Give yourself enough sleep. Fatigue can lead to weight gain - and furthermore several extra hours of sleep every night mean more time away from food temptations.
40. Always choose the smallest portion. Studies have shown that the greater amount is available to people the more they eat, whether hungry or not. Worse, they compensate by eating smaller quantities in the rest of the day.
41. Do not drink calories. A large glass of fruit juice contains 120 calories and soda box - 140. If you're thirsty, choose water - it has no calories!
Easy tricks to beat hunger
42. Each meal start with a large salad bowl with a little balsamic vinegar or sauce that contains no fat.
43. Pick foods with low glycemic index (in other words those that give you longer lasting energy) as they will keep blood sugar levels stable and reduce the risk to feel hungry and reach for something to eat. Good choices are whole grain products like pasta, noodles, oatmeal, whole grain products, legumes and most fruits and vegetables.
44. If you're hungry, try these delicious low-calorie snacks:
• cup of soup with low fat,
• slice of melon
• bowl fresh fruit salad,
• shrimp cocktail with sauce fat free shipping products
• a simple cocktail of juicy bits of orange and grapefruit.
45. Keep your fridge in a bowl with chopped vegetables, so you always have healthy things to snack on hand. Serve them with tomato sauce or homemade salad "Snow White".
46. Hide and forget all fryer for deep frying.
47. Chinese use sticks to eat more slowly and wait before you decide whether you want additional or dessert. The brain are needed 20 minutes to take the "full" signal so that no matter how much you eat during this interval, getting a feeling of fullness will be accelerated.
48. Prepare the main part of their own food instead of eating out or rely on prepared foods from the store or restaurant. Thus much easier to control the intake of fat, sugar and salt.
49. Forget the scales. Weight naturally fluctuates throughout the day and every day, so that the scales on the continuous boarding is guaranteed to make your mood to jump up and down like a yo-yo. If you can not totally abstain from the scales, weigh only once a week.
50. Do not turn off the main food groups like carbohydrates or dairy products from your diet in an attempt to lose weight. Of course, without them you will lose weight because you eat fewer calories than usual. But can you really continue to eat as the rest of your life?
Eating habits that will develop to lose weight should be taken once. Good luck!
