How to eat to lose weight

Often people who are not familiar with the problems of excess weight, seems to lose weight very easy: you need to eat some veggies and yogurt and do not eat after six. But a strict diet and food restrictions are not only ineffective for weight loss, but harmful. Cruel torture on the stomach help in the short term to achieve the desired weight, but it is worth to relax a little, and the pounds return in the double size. You need to lose weight properly and eat well.

Instruction

1. Remember that strict diet is detrimental to health and metabolism, which can not affect your body in the future. If your goal is to lose weight permanently and stay healthy at the same person, you need to have patience and start eating healthy, nutritious, rich in vitamins and minerals food following certain rules.
2. It is impossible to abruptly change the diet, so as not to expose the body to stress. Start small, don't change the menu radically. For example, start to put in coffee is not to heavy cream and skim milk and a muffin for Breakfast, replace a piece of rye bread. Do not give up all delicious foods, just gradually replace them with something less harmful: instead of candy, eat a banana, instead of sugar put in tea honey instead of mayonnaise, add lettuce low fat sour cream. If you love coffee, try to replace it with chicory – they taste almost identical, but the latter is much more useful. In an extreme case, drink no more than one Cup a day, the same goes for black tea. If difficult to give up butter or mayonnaise, and buy low-calorie versions of these products.
3. Don't give up entirely on tasty food for you, even if it is harmful: you can afford a small piece of smoked fish or sausage, a glass of sweet carbonated water on holidays, cakes on the weekends. Otherwise, you can break away and start eating these foods in unlimited quantities, that would nullify all the efforts. Just limit the consumption of such food.
4. Eat more often but less. During the day you should have at least five meals, and thus impose on the plate a small portion and stop eating before I feel saturated. It is known that the feeling of satiety comes half an hour after eating. Chew your food properly – so it is better absorbed, and you will quickly feel full.
5. The most important meal is Breakfast: a proper Breakfast nourishes the body with the right nutrients and gives energy, promotes the consumption of fewer calories per day, increases the level of leptin, a hormone that suppresses appetite. If you skip Breakfast, you will be hard during the day to abandon the bag of chips or sweet rolls. Breakfast must include proteins, complex carbohydrates and fats. Eat oatmeal, cereals, cheese, fruit, milk, eggs, vegetables, fish, bread from wheat flour.
6. Lunch should also be full, but not more calories than Breakfast. No need to remove from the diet meat, especially in winter, just buy low-fat meat instead of pork - fish, ground beef or chicken. Eat light food: lean fish, vegetables, fruit.
7. Change the way of cooking: start cooking steamed vegetables, nothing fried, and fried or baked. Put in the dish a bit less salt than usual. And most importantly – eat always fresh food. Therefore, you should always prepare exactly as much as you can eat at one time. It is proved that warmed up yesterday's food is not good, and litters by toxins in the body.
8. Try to drink more water, and not during meals and breaks. Clean water is a useful product for humans. Experts even advise to start the day with a glass of water, drunk on an empty stomach, as it warms the intestines, cleanses it. It is advisable to drink it warm, immediately after waking up.