10 tips to start losing weight

Posted on March 23, 2014 by john in Weight loss and diet plans

The holidays, with all its fun and excess food and drink have already passed. But even if you saved the trimmings and everything is back to normal, you have left a memory that you do not like at all: being overweight. Here I offer a plan to lose the pounds (or kilos) you win and keep the ideal weight all year.

If you followed my advice to not gain weight during the holidays, you may have reached 2014 without the balance has moved against you. Most, however, have won the odd pound (half kilo) more. Studies show that in the United States, the average person gains one pound during the December holidays and New Year. It does not seem too much, but if nothing is done to reduce them, the pounds accumulate with negative consequences for your appearance and your health.

A recent study at the University of Illinois, suggests a formula for losing weight left by cookies and punch for the holidays: reduce calories consumed daily (about 100), driving less (1 mile or 1.6 km per day, which means more walking) to reduce long-term body mass index (BMI). And is that statistics indicate that the general population tends to eat more and handle more as the years go by, gradually gaining weight. In the proposed study, I add the following tips:

1. Be realistic and set a goal to be an achievable goal. What would God look like a model in a blink of an eye! But you have to put your feet on the ground. The best and healthiest is to lose excess weight slowly, say an average of 1-2 pounds (half a kilo to a kilo) a week. To do it you need to burn 500 to 1,000 calories more than you consume, so you should reduce the number of calories you eat and increase your level of physical activity. The important thing is to have a goal that you can meet, so the results do not frustrate you and remove the desire to move forward.

2. Minimizes temptations. Please review the fridge (refrigerator) and the cupboard and removes cookies, chips, sodas, sugary drinks and any food that may tempt you and hinder your goal. To start losing the pounds avoid canned foods (which tend to contain more sodium, preservatives and coloring), and avoid processed foods, especially meats, such as “hot dogs” and sausages.

3. Say goodbye to dairy foods for a while. Choose skim and low fat milk. Or you can replace cow’s milk for soy or almond, but without sugar and / or added flavors. The cheeses of all kinds contain fat and calories, but can choose the reduced fat versions or cottage cheese (cottage cheese), for example, which can also serve to flavor your salads or to serve on a cut mixed fruit cocktail.

4. Most of your plate should include rich in nutrients and low in sugar and fat foods. Whole grains, lean protein, fresh fruits and vegetables… Those are your best friends in this campaign against overweight (considering the portion size and the method of preparation). Let me give you an idea of ​​how you serve your plate lunch or dinner: includes a good source of protein (lean red meat, poultry or grilled fish) which should be about the size of your fist. Fill the rest of the dish with fresh vegetables or steamed. Accessorize with a slice of bread and a fruit dessert.

5. Less is more. Eat more often but in smaller portions. And it is not a contradiction: there are those who believe that a good way of dieting is skipping meals. This is a mistake. If you spend too many hours between meals and another, almost certainly eat more and less suitable food, the first chance you get to satiate your hunger. Is directed to make three main meals a day: breakfast, lunch and dinner, plus two snacks that can be interspersed a fruit, light yogurt or a handful of nuts. The more often you eat, the more your metabolism allowing you to burn more fat and lose weight faster speeds. But do not be fooled, as I said, the idea is to eat more often, but in moderation in the amounts. Try eating slower, chewing serving you better and less.

6. Keep your body well hydrated. Sometimes we confuse thirst with hunger and then we eat more. Drink as much water as you can during the day. Improve your digestion and you will keep the body well hydrated. But also, if you replace all your drinks water (soda, alcohol, tea or coffee), you are removing large amount of calories from your daily intake.

7. Befriend (o) of the fiber. Foods rich in fiber (fruits and vegetables, legumes and whole grains) will make you feel satisfied (or) longer and also take longer to digest, be hungry less often. Fiber also helps prevent constipation, so do not forget to start the day with a cereal, such as oatmeal. And the rest of the day? Fill your plate with salads and vegetables of all kinds. Beans (beans, beans), brown rice and whole wheat pasta are also excellent sources of fiber.

8. Make a little more exercise or train yourself with more intensity. Spend at least half an hour to some kind of physical activity. You can alternate aerobic exercise with resistance exercises to strengthen and tone muscles and burn calories. But think of other creative ways to add more movement into your day: walk in the park, park or park your car a little further up the stairs.

9. Avoid eating feel as stress, anxiety or boredom. If the food you served as an incentive after a day of work, or you sat down to eat in front of the TV, you should avoid all that you do for fun and eat more. Call a friend and go for a walk, read a book, or use the time for exercise. The important thing is not to eat out of boredom or habit.

10. An award from time to time does not hurt. If you learn to control and reduce the proportions of your meals, once you begin to lose the extra pounds, you can indulge in eating a piece of your favorite dessert. Deprive you of what you like does not give good results, but exercise restraint.

Start right now to this 2014 miss all that excess weight and keep you fit. Have 365 new days ahead to fulfill your good intentions. You really can!…