Here are some old dietary rules that do not need you anymore oblivious when they want a diet program and weight loss
1. Effects of small changes as effective as major changes
When dieting, you may change little things from the diet such as reducing the use of mayonnaise or limit consumption of soda, even though both are not the food that you eat every day. That is why the 'sacrifice' small it will not change your weight.
The key is consistency. For example, if you drink soda as much as 8 ounces every afternoon switch to mineral water will save 700 calories per week.
But if you only drink soda while watching or once a month for example, try to find other more healthy drinks because the results will also look more significant.
2. Wait until really hungry in order to eat
Who does not feel hungry when he saw his favorite food is presented in front of him. So it is with people who are overweight is difficult to know if he is really hungry or full, so tend to be more easily persuaded to eat.
"Eat small portions of healthy snacks to help manage your appetite. If I need to put a scale on your hunger on a scale of 1-10 (10 being very satisfied). Then try to survive the 4-6 scale ('slightly satisfied' to 'slightly hungry '), "
3. More exercise to lose more weight
Several studies have shown that exercise alone is not enough to help a person to lose weight. In fact, when some people start exercising regularly, they actually gain weight.
Because the intense exercise makes people feel more hungry than usual, so there is a tendency to 'appreciate' the physical effort with high-calorie foods. After all sports not burn as many calories as we think over this (usually only about 200 calories), but to be consistent exercise schedule alone is very difficult.
You better think that exercise helps you build muscle to look slimmer and stronger (though maybe you are not too fat) and improve mood so it will give you the motivation to take care of the body. Regular exercise is also known to improve health, especially the heart, including extending life.
4. Cutting calories wherever you are
Not all calories are created equal amount on food. There are even methods that tend to favor a diet of protein and fiber intake to lose weight because many studies that suggest both these nutrients can increase the density of food and satiety level so keep hunger.
According to experts, the most important thing is to focus on foods that are a source of calories. A research shows calories from refined carbohydrates like white flour and sugar are treated differently by the body, causing blood sugar and insulin levels rise and fat storage.
So when caloric balance, look for other options that contain a lot of fiber and protein and reduce the intake of added sugars and refined carbohydrates.
5. Avoid different types of fat, whatever it
In fact, fat is not only essential nutrients but also can help you lose weight by making you full faster, including reducing snacking habits, bright Glassman. In fact, a good diet is made up of 30 percent fat.
Choose healthy fats (such as unsaturated fats or monounsaturated fats) are derived from nuts, avocados, fish, whole grains such as flaxseed and chia seeds and olive oil. But do not mostly, just a hand grip only.
Limit saturated fat consumption also of cheese, butter, cream, fatty cuts of meat and coconut oil. As well as trans fats found in many processed foods such as chips, cookies and margarine according to Glassman not only lead to weight gain but also raise levels of bad cholesterol aka LDL to increase the risk of heart disease.
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