SOME TIPS TO LOSE WEIGHT OF FOOD EDUCATION
Here are 10 practical suggestions developed by dieticians and psychologists, to be followed carefully to permanently reduce excess weight in adults.
We must not overdo it and sweat profusely, the secret to making a good use of their muscles during exercise is to respect an acceptable pace.
And do not make the shoe with the sauces that advance on the bottom of the dishes!
Measure solid fats with a measuring system volume: a cube of butter the size of a sugar cube per person can be used occasionally for seasoning (for four people will be a piece the size of a matchbox) when you do not overdo it with sweets , fatty meats or cheeses.
Pay attention to the consumption of foods whose preparation is unknown (eg, cafeteria, restaurant, bar), in which case choose simple dishes and reduce your portions.
At home using simple cooking techniques and low-fat (no more than one teaspoon per person) seasoning with herbs or spices. Remember that for the same quantity and quality of the cooked fats are less healthy than those used raw.
Check with too hungry at meals, especially at dinner! Better to break up into 4 or 5 small meals (avoiding meals) and have breakfast.
In particular, it is advisable to follow the daily caloric breakdown: breakfast + snack 25%, 35% lunch, snack 10%, 30% dinner.
Concentrate most of the food at dinner is incorrect: then you see the TV or you go to rest, so it is easier to rake in the caloric excess relative and fat. If there are particular times in which we have a great feeling of emptiness in the stomach, see if the body has been "stocked" in the 3-5 hours prior to and possibly better redistribute the amount of food the day, "starting" forever by a breakfast adequate.
A plate of pasta (70g) seasoned with tomato, olive oil and parmesan cheese (10g of oil and 5 g of parmesan cheese) provides about 390 kcal, with 100 g of pasta you get to 469 kcal. Then the pasta but watch out for seasonings (use the system of spoons, unless they are based on single plant component).
Eat at least 3 good servings of vegetables per day are also useful because they help improve the feeling of satiety.
Well even the fruit but beware: eating too much fruit to compensate a lack of satiety (perhaps because food skips the step 5) may not be a convenient choice. Too often we think that the fruit is not caloric. The reasoning is based on calories per 100 g, forgetting that the index of palatability of the fruit is high while the index of satiety is low. It should take no less than 2 but not more than 3-4 fruits per day.
It means that it is becoming something that helps you to fill in the gaps, to comfort, to let off steam, to get you a bit about, to give you energy. If this is happening, the manager is a poorly managing their emotions and their voids. Often a state of stress, sadness, depression are responsible for this and not you.
For this problem, the help you need to risollevarti is to speak to a therapist who can help you manage this void, or participate in group nutrition education with psychological support included (see the next part dedicated to this)
1 - MAKE THE MOVE
Organize regular physical activity: this fight just adaptation to "survive" with few calories, which is the typical reaction of the body when the power is too low calorie for a period longer than 2-4 weeks ("For some time I eat but not less SLIM "). Organize activities feasible at any time and does not require special equipment: walking briskly for 3 times per week for at least 45 minutes at a time or up and down one flight of stairs, below for 15 minutes a few times a day, is simpler than booking tennis courts, to find two hours to go to the gym or try a pool for swimming.We must not overdo it and sweat profusely, the secret to making a good use of their muscles during exercise is to respect an acceptable pace.
2 - WARNING TO DRESSING.
Use the spoon as a measure of the oil instead of dressing to the eye. The same will be used to measure spoon sauces or gravies particularly rich in fat: no more than one per meal.And do not make the shoe with the sauces that advance on the bottom of the dishes!
Measure solid fats with a measuring system volume: a cube of butter the size of a sugar cube per person can be used occasionally for seasoning (for four people will be a piece the size of a matchbox) when you do not overdo it with sweets , fatty meats or cheeses.
Pay attention to the consumption of foods whose preparation is unknown (eg, cafeteria, restaurant, bar), in which case choose simple dishes and reduce your portions.
At home using simple cooking techniques and low-fat (no more than one teaspoon per person) seasoning with herbs or spices. Remember that for the same quantity and quality of the cooked fats are less healthy than those used raw.
3 - DISTRIBUTION OF FOOD DAILY
Check with too hungry at meals, especially at dinner! Better to break up into 4 or 5 small meals (avoiding meals) and have breakfast.
In particular, it is advisable to follow the daily caloric breakdown: breakfast + snack 25%, 35% lunch, snack 10%, 30% dinner.
Concentrate most of the food at dinner is incorrect: then you see the TV or you go to rest, so it is easier to rake in the caloric excess relative and fat. If there are particular times in which we have a great feeling of emptiness in the stomach, see if the body has been "stocked" in the 3-5 hours prior to and possibly better redistribute the amount of food the day, "starting" forever by a breakfast adequate.
4 - CHEW WITH CALM AND SMALL PIECES.
Digested better, and above all, will stay full longer. The "size" of your bite should not exceed the volume of your thumb5 - DO NOT REMOVE THE CLASSIC FOOD HELD "fattening".
Remember that pasta, bread and potatoes are the main contributors to an adequate feeling of satiety and in reasonable portions and dressed simply, they are very healthy and not too caloric.A plate of pasta (70g) seasoned with tomato, olive oil and parmesan cheese (10g of oil and 5 g of parmesan cheese) provides about 390 kcal, with 100 g of pasta you get to 469 kcal. Then the pasta but watch out for seasonings (use the system of spoons, unless they are based on single plant component).
6 - A VEGETABLE WILL 'BUT BEWARE THE FRUIT.
Eat at least 3 good servings of vegetables per day are also useful because they help improve the feeling of satiety.
Well even the fruit but beware: eating too much fruit to compensate a lack of satiety (perhaps because food skips the step 5) may not be a convenient choice. Too often we think that the fruit is not caloric. The reasoning is based on calories per 100 g, forgetting that the index of palatability of the fruit is high while the index of satiety is low. It should take no less than 2 but not more than 3-4 fruits per day.
7 - ALCOHOL.
Alcohol reduces the elimination of fat that our body puts in reserve. If you want to lose weight best to drink water, even soda, and limited to a glass of wine or a beer only on special occasions (remember then that a glass of 150 ml or a can of beer 33cl we make about 115 kilocalories).8 - THE FISH.
Resolve to start taking sea fish at least once or twice a week learning one or two recipes simple and pleasant. Use iodized salt.9 - Intend OBJECTIVES AND NOT REACHED exaggerated.
The first step may be to "return" in the last jeans you just abandoned and then later for the next steps. Do not use the balance so manic, it is more practical to adjust the size of the clothes.10 - DECREASED WEIGHT GRADUALLY.
this useful to health, as well as for linea.I overweight (BMI 25.0 to 29.9 kg / m²) and obese grade 1 (BMI 30.0 to 34.9 kg / m²) should reduce their energy intake of no more than 500 kcal a day 'compared to its needs. This energy deficit is sufficient to induce an average weight loss of 0.45 kg per week and lead to a loss of 10% from the initial weight after about 6 months.IMPORTANT: IF I CAN NOT KEEP THESE RULES FOOD?
If you can not keep these habits mean that the food is occupying a different place from what it should have: feed ourselves.It means that it is becoming something that helps you to fill in the gaps, to comfort, to let off steam, to get you a bit about, to give you energy. If this is happening, the manager is a poorly managing their emotions and their voids. Often a state of stress, sadness, depression are responsible for this and not you.
For this problem, the help you need to risollevarti is to speak to a therapist who can help you manage this void, or participate in group nutrition education with psychological support included (see the next part dedicated to this)
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