There is nothing more demotivating than killing yourself dieting, losing 2 kilos and in the blink of an eye (it is said of a weekend of madness) increase 5 more. To this the doctors, dieticians and nutritionists call it the yo-yo effect … for me it’s just bad luck.
So that this does not happen to you there is a recipe, it is not a magic recipe because weight loss is not about magic, but they are very simple tips, that with willpower can be fulfilled and achieve the objectives:
1. Understand what it really means to “be on a diet”
Many people think that a diet is a fad or something that is done from time to time. Diet, in fact, is a new way of eating and changing habits to have a healthier lifestyle which should be for life.
2. Avoid combinations of foods that can gain weight
If you choose to eat meat, it should be accompanied only with vegetables, raw or cooked. If you add bread, cookies, rice, pasta or other sources of carbohydrates, you tend to get fat.
3. Think about calories
It is necessary to take into account that not all foods contain the same number of calories. In this sense, proteins store little, regular carbohydrates, fats and sugars almost completely. For this reason, proteins, such as fish (they satisfy much more than meat, especially if steamed or boiled) are excellent for weight loss.
4. Take 30 minutes to eat
It is recommended to take at least 30 minutes to eat and you should chew each bite at least 15 seconds concentrating on its flavor. In this way the brain will realize that the stomach is full. If you eat at high speed, the brain cannot perceive satiety and, therefore, tend to overeat.
5. Make at least three meals a day
To keep the metabolism active, do not skip the main meal or the two daily snacks.
6. Deceive hunger
If, suddenly, you feel hungry, instead of eating a sugary cookie or an ice cream, you can consume a carrot, cucumbers, an apple, a light yogurt or a cup of papaya -papaya- which helps keep the new weight.
7. Devote a day to fruits
If you want to detoxify the body after a weekend where the diet has been broken, you can choose Monday as the day of fruits where you can eat especially the citrus. Avoid banana or mango because it contains a lot of sugar.
8. Do not overeat at dinner
According to studies carried out, the food that most fattens in which it is consumed at dinner. Therefore, it is recommended to dine lightly.
9. Drink a lot of mineral water
It is necessary to get used to drinking a lot of natural water. Therefore, you should always carry a bottle and throughout the day you should drink in small sips a total of two liters of water.
10. Learning to eat outside the house
If you should eat in restaurants with some frequency, we recommend the selection of salads without mayonnaise along with the white and soft meats, always prepared on the grill or steamed, with a few drops of olive oil. Japanese food is an excellent choice since it is healthy, rich in vitamins and low in calories.
11. Be cautious when going out for drinks
If you go out for a drink on the weekend, it is important to remember that alcoholic beverages can get fat quickly. Therefore, it is recommended to order a vodka tonic, made with vodka, aguaquina and lemon juice, since it has very few calories.
12. Reinvent the pasta
The pasta with industrial sauces multiplies the energy contribution surprisingly. However, if you want to consume, for example, a pizza can be made at home by replacing the typical base with an integral, adding less caloric foods such as onion, light turkey, among others and adding low-fat mozzarella.
13. Sleep the necessary time
It is important to sleep as necessary to feel rested, because, according to studies, if you sleep a little or a lot (less than seven hours or more than nine at night) appetite control is altered because it causes a decrease in leptin (the hormone that reduces hunger) and increases the secretions of ghrelin (the hormone that stimulates it). Hence the need to sleep just enough to not get fat.
14. Do exercises
It is not necessary to overdo doing exercises to lose weight. Only with walking 30 minutes a day or swimming can you lose weight.
15. Persevere in the goal
It is important to persevere in the idea of losing weight, but if you fall into temptation, you should not abandon all the effort for a slip. You must go ahead and persevere in the goal. In addition, depriving yourself of all the whims can generate great anxiety. If you have eaten a piece of cake, you can compensate by exercising to eliminate extra calories.
