You want to succeed in the diet. your diet for the body to be slim? follow the following way, I hope you succeed in your diet.
Here are 22 practical tips Diet you can practice daily:
Breakfast
1. Include fruit
Enter the fruit in the breakfast menu. Fiber contained in it can make you feel more full. However, to cut income calories, avoid fruit in the form of juice. For example, a glass of orange juice contains 120 calories. However, citrus fruits contain only 60 calories. Save and still meet the intake of vitamin C recommended.
2. Importance of carbohydrates
Anita Bean, a nutrition expert author of Fitness on a Plate, suggested to consume carbohydrate at breakfast than in the afternoon or evening. The reason, carbohydrates are consumed in this morning more than converted into energy stored into fat deposits, it is more likely to occur in the carbohydrates consumed at dinner. Moreover, the right will help boost your metabolism working, so the body will burn calories more efficiently throughout the day.
3. Select high-fiber menus
Based on a study, those who are in daily foods lower in fat and 26 grams of fiber per 1,000 calories will lose weight faster than their bodies consume only 7 grams of fiber a day. Select menu items such as fruits, vegetables, wheat bread, oatmeal, or cereal that contains wheat.
In the office
1. Change your tea with green tea
Drinking just two cups of green tea every day can help you burn about 70 calories more a day. Content of antioxidants, namely katein, and flavonoids are believed to increase his metabolism working. In addition, green tea is also potentially reduce the risk of cancer and heart disease.
2. Full cream or lowfat?
You used to drink milk? Good! so that good habits for the better, consume low-fat milk or even, without the fat that can save almost 100 calories, but contains more calcium than the full cream milk. Besides strengthening bones, calcium also plays a role spur the body to burn more fat.
3. Many drink
Many people can not distinguish between hunger and thirst. We thought that was hungry (when, actually thirsty), you will consume food, (which actually does not need to consume) and then, how do I tell? Drink a glass of water and wait 10 minutes to see if you're still hungry. If yes, then you are hungry.
Lunch
1. Eat fruit first
Again more about the benefits of fruit. One study showed that women who ate 1 apple or pear before eating lunch, more weight than those who do not yet, both lunch menu is the same group of women. The fruit is rich in fiber that will make you more satisfied, thus reducing the rations for lunch and snacking desires afterward.
2. Better alone
It was fun having lunch with friends. More and more, more fun, but beware of the bad side. A study conducted by Georgia State University in the United States showed that people tend to consume more food when eating with friends. If you eat with one person, you will consume 28% more, with two people 41% more, and with six people or more 76% more! Wow! You are not forbidden to eat lunch and gather with friends. However, its frequency should be limited and watch your meal.
3. Select soup course
In a research known that those who ate soup for lunch intake had fewer calories than those who eat other foods that have the same content like soup, but thrifty calories, soup is also much more filling.
4. Include protein
Besides carbohydrate, protein metabolism was required, among other functions to maintain the level of metabolism and suppress appetite. Should add protein such as fish, chicken without skin, lean meat, or beans in every meal you.
5. Eat slowly
Why Americans are more susceptible to obesity than the French? the answer is, not only because Americans are eating more, but also because the French people really enjoy their food in every chew, so tend to eat slowly. This causes the stomach will feel full more quickly which ultimately helped to suppress appetite and eating. For those of you who are not familiar, try this trick: put a spoon or fork when you're chewing, drinking mineral water after every chew, and chew food a few times before swallowing.
Snack Time
1. Snacking? Why not!
What is important, portions are not excessive and the frequency is limited.
Strictly follow the diet was good. However, occasionally flexible nor prohibited. In the long run this will only help you maintain your weight.
In Supermarket
1. Make a shopping list and stick to the hard
Yes, shopping needs to the high discipline. If not, you will easily be tempted by delicious food but high calorie. In addition, except for the monthly shopping basket make it a habit to use than the trolly. So when the basket is full, you will be lazy carried him around and headed straight for the cashier.
2. Select a filling snack
For example, nuts. Nuts contain protein, healthy fats, fiber, vitamin E, and magnesium. Snacking on nuts is considered an effective control hunger, because the body will spontaneously adjust income calories, so do not need the extra calories. However, the limit no more than 60-70 calories per day, because you can also experience obesity if consumed in excess of nuts.
3. Avoid fizzy drinks
Better to choose bottled water instead of cola, because it will save about 133 calories a bottle and shut the possibility of 'theft' of calcium by the soda. Better yet, if you buy bottled water in a gallon rechargeable,
Dinner
1. Two or three types of course
Wedding invitation meet at the famous hotel? Hmm ... must be a direct pictured is a delicious menu and varied. Plus the desire to eat everything. According to Tufts University, United States, actually it was only natural. However, Would you give up a diet that has endured for so long? The solution, limit the variation to two or three types only.
2. Start with a salad
A bowl of salad that contains lettuce, carrots, tomatoes, celery, and cucumber with salad dressing fat-free mozzarella cheese and light roughly equivalent to 100 calories. Consume them first makes you automatically eat less staple food. That means reducing the total income of about 12% of calories compared to when not eating salad.
3. Use smaller plates
Custom in our country is to spend food presented on a plate, no matter how many calories of food and the size of these plates. To get around it, use the plate smaller. You will feel full by eating less
4. Rich flavor, low calorie
Most of spices or seasonings, except walnuts, has a small Calorific Value. Tuti according Sunardi, culinary expert. So, if you love to cook than to experiment with various spices, go ahead. Can also try herbs such as basil, cilantro, or parsley.
5. Restrict carbohydrate
High-protein foods such as fish, is the best dinner option to control body weight. This is because protein makes you full longer. If you want to consume carbohydrates, avoid simple, because it is more likely to be stored as fat rather than used as energy.
6. Enjoy chocolate
Indulge yourself with chocolate, can puddings or chocolate cake after dinner. Origin of basic material of at least 70% cocoa, chocolate taste satisfies the taste, until you feel satisfied and avoid cravings at night. However, you do have to get used to limit your intake to a maximum of two pieces.
7. End the day with cold water
You can increase the metabolism of about 30% by consuming a large glass of cold water. Apparently, the body will warm the cold water in a way to burn calories. Roughly similar to the way the body burns calories in the digestive process. In each 500 ml of cold water that you swallow, will burn about 24 calories.
source: indospiritual.com
