Weight loss 4 - 50 tips

50  tips to help you to reduce your weight.

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• Eat consciously and enjoy your meals. Take your time to eat.

• When possible eat whole foods. Fiber sats you for longer.

• Avoid snacks before bedtime, that is not the same than don't eat your dinner.

• If you break your diet because cravings, always do it as healthy as possible and in small portions.

• Take water to drink, have no calories and will help you to lose weight.

• Take care of what you put in the salad, avoid sauces containing oil or cream.

• Eat more low-fat meat. Fish, chicken or turkey are good alternatives.

• Use small plates, so the food will look bigger.

• Use the oven more, so you can take advantage of the juice of fruits and vegetables during cooking to get better flavors.

• Do you have a nice dress that you can no longer wear? Take it out, make it visible to motivate you.  You will dress it soon.

• Eat more protein.  It maintains satiety longer.

• "Low-fat" or "low-sugar" labels generally hide the increase in other "non-beneficial" ingredients.

• Avoid breaded food. The batter absorbs a lot of fat.

• If you have a craving, start drinking water. Sometimes our brain sends confusing signals between cravings and lack of hydration.

• There is no reason to eat beyond satiety.

• Try to burn calories with any activity you do every day. Stretch, move your feet while sitting, dance, etc.

• Measure your waist, thigh, and hip with a tape measure; Do it every week to keep track of your change. But be careful, do not obsess.

• Ice cream craving? Choose preferably fruit sorbets, have fewer calories.

• Try to get enough sleep, and above all, that the quality of your sleep is optimal.

• Exercise more in your daily life. It is healthy and it can also be fun.

• Look at the nutritional information of the foods you buy.

• Avoid Trans and / or saturated fats.

• Write the goals you want to achieve. Follow the "SMART" method.

• Beware of alcohol, it has more calories than you think and also it twists your metabolism to different tasks.

• Relax. Stress promotes the fat storage and the anxiety induces you to eat more.

• Use the grill or wok as alternatives to avoid cooking with oil.

• Going hungry is not good for you.

• Look for a fixed day in the week to weigh yourself. Do not do it every day and do it after going to the toilet and before eat anything.

• Keeps a food diary and even note on it about feelings and emotions that may appear during the meal.

• Eat fresh food as much as possible. Precooked foods usually have additional components to preserve them.

• A good option is to eat fruit as a snack.

• Keeping a photographic record of your changes is a good idea.

• Never skip a good breakfast.

• Eat lots of vegetables, they just have calories.

• Once you achieve your goals, reward yourself. Give yourself a gift, you deserve it.

• Small sustained changes bring better results than a big change with high sacrifices.

• Eat slowly. The sensation of satiety only appears after 20 minutes.

• Exercise at least three times a week.

• If you do not resist craving to eat sweet, try to balance it with other foods according to its glycemic index.

• In company it is easier to lose weight. Do it with friends or your partner.

• Plan the shopping list.

• If you eat chocolate, dark chocolate is better, you will be satiated before and you will not eat as much.

• Don't keep junk food in your cupboard, avoid any temptation to your goal.

• Eat always sitting at the table, even the smallest meals.

• Never go to the supermarket with an empty stomach, you probably will  buy more than you planed.

• Look for different alternatives to control your anxiety or emotions, rather than  eating.

• It is best to take low-fat milk or skim milk.

• It is not the same to lose weight, than lose it well. If you destroy other tissues and not just the fat, you will soon recover the weight lost.

• Losing weight without control can affect your health and could give you a negative effect in your image.

• Reduce salt in foods. Even if you do not notice it, salt helps to retain liquids and increase your weight.

Weight loss tips III - Mom's special

Are you pregnant?

Congratulations, we hope you enjoy the miracle of bringing a new life to this world.

However, this is not an excuse to abandon your image.

It is very common in pregnant women to put on a lot of weight, and when the pregnancy is over to find huge difficulties to lose it.

One reason for this is the false belief of eating for two.

Your baby is so small that doesn't affect your energy requirements in the first two quarters of pregnancy, and at the end a small dietary adjustment is enough.

Remember that everything starts with two small cells and after a month, your  baby is just the size of a poppy seed. In the first quarter has the size of a small lemon and the second quarter the size of a mango ...

Because of the sagging of the skin during pregnancy, if you gain a lot of weight, it will take a lot of work to return to your  previous size.

If you have any doubt or want to know more, write us and we will try to post the comments in future recommendations.

Try to find a good professional to perform a good assessment and check your nutritional status.  It will help to control your weight during the pregnancy and after it.

Weight loss tips II

Weight loss tips II

How do you pretend to lose weight if you store your waste?

 To get started, a classic tale....

 There was a meeting of body parts, discussing who should be the leader.

The brain said that he should be the leader because he coordinates everything. The heart said that he should be the leader because he sends blood to the whole organism. The lungs because they took the oxygen we need... And so, each one proposed themselves as leaders of the body.   At the end the poo said it wanted to be the leader. Of course, everyone laughed and despised its proposal.

So the poop decided not to leave.

Days went by without evacuating the poop and the body began to get sick.  Just when the body was too bad and sick, then everyone realised their mistake and allowed the poop to lead.

* Even today there are those who have poop leading in the head and in the heart ...haha...

Well, getting back to our business, it's time to realise how important it is for us to eliminate our wastes.

Not just because they have its own weight and we record it on the scale as part of the measurement of our weight, but also because they bring adverse effects to our body, which do not allow us to enjoy good health.

The constipation, the fluid retention and the distention by gases are great enemies of our figure and our weight.

According to a study by the American Dietetic Association, the average weight of daily deposition in a person with a healthy diet is 500 grams, while in a Western citizen the average elimination is only 200 grams per day.

A diet low in fibre, processed foods that are slow to digest, some toxic substances (tobacco, alcohol, etc.), stress and little water consumption, help developing different forms of constipation.

"What is not eliminated is kept inside and weighed" by increasing what the scale records in us.

Keeping hundreds of grams of waste inside us accumulates toxins, fermenting badly digested foods and causing our bodies to malfunction.

The accumulation of gases makes us look fatter, distend our abdomen, can cause pain and can compromise our life in society ...

The retention of liquid also makes us look fatter and with a sense of heaviness. Our kidneys do not work properly, our circulation is affected and it can cause widespread damage.

All this has a solution, but the change must be carried out in a progressive way or we will have unpleasant effects that will make us return to our previous state.

Weight loss tips I

Good hydration.  In a dehydrated organism, the priority is to maintain a balance and not to keep a healthy metabolism. Although we do not feel it, we generally do not replenish the liquid we lose.

Wake up early.  The human body has diurnal customs and as such many of its biochemical functions are regulated by the circadian cycle. Including metabolic processes.

Avoid stress.  When stressed, your body releases cortisol that helps to burn first sources of energy but keeps the fat and storages it.  Meanwhile the metabolic ways are focused in other ways.

Perform exercise.  Muscles have a better metabolic rate than fat tissue.  If you enhance your muscular mass you will improve your energy use and will burn more fat.  But this effect has limits.

Select your food.  Your liver will be busy processing chemicals from processed food rather than attending its metabolic functions.  Furthermore, food with high glycemic index will cause changes in your own insulin.

Energy drinks.  Some substances could change and enhance the metabolism, but they usually cause changes in all the body and may have several adverse effects.  Some of them have a lot of sugar as well.

Sleep.  Lack of sleep can cause alterations in the release of ghrelin and leptin, which are hormones that control appetite and fat distribution, as well as contribute to stress

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