Generally we tend to relax in some periods, changing our meal times, we find more permits in our food, which leads to weight gain.
If you want to lose weight what NOT to do is a restrictive diet, because they rely mainly on vegetables, fruits, soups, water and low in carbohydrates, protein, vegetable fats, antioxidants, minerals and vitamins. Only losing muscle mass and liquid.
To lose weight so YES you do is change your eating habits, because when you start to lose weight you can sustain in the long run.
So what should I do to lose weight?
- Reestablishes your meal times and remember to feed every 3 to 4 hours during the day, since failure to do so had between them hungrier and body assimilates more so.
- Eat a lot of fruit recommended are 3-4 fruits a day.
- Include in your diet to lose weight free consumption as lettuce, celery, garlic, chard, spinach, seaweed, cucumber, pepper, radish, cabbage, zucchini, fight, stalk, chicory and endive vegetables.
- Increase intake of fish 2-3 times a week.
- Oil consumption should be plant and according to each person. Those who are overweight are advised to at least 4 and up to 6 teaspoons a day. Do not forget the olives, seeds and avocados are regarded as oil.
- Decreases salt intake, use less salt for seasoning, because excess produce heart problems such as increased blood pressure (hypertension) and fluid retention, among others. Note that other processed foods like twigs, crackers, suflitos, chips and other a lot of salt, which do not help to lose weight.
- Make exercise a daily basis, you must walk at least 30 minutes a day, as it is essential to lose weight properly. Those who have this habit often built oxidize fat in a major way. This also helps us to reduce the loss of muscle mass, increases HDL (good) and lower triglycerides.
Remember that to lose weight the right way, you should include in your daily diet foods that contain different nutrients that are required by your body and not skip major meals.
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To lose weight you should avoid the following foods:
- Sugar, chocolates, cakes, honey, candies, because it quickly raises blood sugar favoring the storage of fat.
- Mayonnaise, fried foods, margarine, butter, cream, savory snacks, pork: Viennese, ham, rib, chop, and foods that are high in saturated fats.
Foods you should include weight loss:
- Fruits and vegetables
- whole foods (grains)
- Fish such as mackerel, sardines and mussels (quilmahue, mussel or Mytilus chilensis)
- Water (without added sugar), essential to lose weight.