15 tips to lose weight in a healthy and natural way:
1. Keep taking the breakfast! Who makes the meal in the morning and feel more willing to eat less throughout the day. It should be light and balanced, containing whole grains and fruits.
. 2 Browse perform 5-6 meals a day in small volumes;
3 Chew your food well and make their meals in quiet places, because it facilitates the process of digestion.;
. 4 Do not get more than 3 hours without eating, establish regular times to make your meals; This keeps the metabolism active and increases caloric expenditure;
5. Consume a variety of fruits and vegetables, preferably organic. Besides being great sources of vitamins, minerals, fiber and water, have a low calorific value.
. 6 Start the main meals for consumption of vegetables that are sources of fiber that promote satiety;
7. Desserts should be from fruit, which can be baked and sprinkled with cocoa and cinnamon ..
8. Drink plenty of fluids as water, natural juices and teas. The processed juice should be avoided since it contains dyes, preservatives, flavoring agents and sugars;
9 Replace refined grains with whole grains such as: rice, pasta, bread and biscuits, which are sources of fiber, vitamins and minerals;.
10. Avoid fried and fatty foods. Prefer cooked preparations, baked, grilled or sauteed;
. Avoid 11 goodies, sweets, soft drinks, canned foods, sausages and other processed products;
12. Include in the diet quinoa and amaranth whole grain sources of tryptophan to increase the production of serotonin, a neurotransmitter that reduces binge eating. Other sources of Tryptophan are: banana, apricot and acai;
13. Use sweeteners sparingly because their receptors activates excessive consumption of glucose in the intestine, which increases blood glucose and the accumulation of fat in adipose tissue;
14. Replace the great dish for dessert. The brain associates dish filled with satiety and thus you eat less, reducing the calorific value of their diet;
15. The targeted and regular physical activity is essential, as it increases the burning of calories. Opt for a physical activity that you like. Hiking, biking and swimming are excellent choices.
. 2 Browse perform 5-6 meals a day in small volumes;
3 Chew your food well and make their meals in quiet places, because it facilitates the process of digestion.;
. 4 Do not get more than 3 hours without eating, establish regular times to make your meals; This keeps the metabolism active and increases caloric expenditure;
5. Consume a variety of fruits and vegetables, preferably organic. Besides being great sources of vitamins, minerals, fiber and water, have a low calorific value.
. 6 Start the main meals for consumption of vegetables that are sources of fiber that promote satiety;
7. Desserts should be from fruit, which can be baked and sprinkled with cocoa and cinnamon ..
8. Drink plenty of fluids as water, natural juices and teas. The processed juice should be avoided since it contains dyes, preservatives, flavoring agents and sugars;
9 Replace refined grains with whole grains such as: rice, pasta, bread and biscuits, which are sources of fiber, vitamins and minerals;.
10. Avoid fried and fatty foods. Prefer cooked preparations, baked, grilled or sauteed;
. Avoid 11 goodies, sweets, soft drinks, canned foods, sausages and other processed products;
12. Include in the diet quinoa and amaranth whole grain sources of tryptophan to increase the production of serotonin, a neurotransmitter that reduces binge eating. Other sources of Tryptophan are: banana, apricot and acai;
13. Use sweeteners sparingly because their receptors activates excessive consumption of glucose in the intestine, which increases blood glucose and the accumulation of fat in adipose tissue;
14. Replace the great dish for dessert. The brain associates dish filled with satiety and thus you eat less, reducing the calorific value of their diet;
15. The targeted and regular physical activity is essential, as it increases the burning of calories. Opt for a physical activity that you like. Hiking, biking and swimming are excellent choices.
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