Losing
weight is not always about regimes and programs, some of our daily acts can
play a huge part
Of the
losing process and those things are
drinking lots
Liquids can
not only fill the stomach when false hungers seize us, but they also act on the
body moisturizing, supporting it in its cleaning process and promoting chemical
reactions. Liquid, we will:
- Water
(source, tap, bottled)
- herbal
teas
- Milk and
soy beverages
- Natural
fruit juice (no sugar) and vegetable juices
- Tea &
Coffee
Water alone
must be the principal source of liquid consumed.
On average,
women need 2.2 liters (8 cups) of fluid per day; and men, 3 liters (12 cups)
per day.
Have a
snack in the afternoon
A
nutritious snack in the afternoon proves beneficial because it prevents
hypoglycaemia (low blood sugar) which, when they occur, lead you to eat
anything (sweet foods, in general).
Taking a
snack about 1-2 hours before having dinner (if you experience hunger course),
then you eat more reasonable amounts for the evening meal. To be nutritious and
properly support the body, the snack should contain protein and carbohydrates.
Examples of
healthy snacks
- 5-6
walnuts and 2 dates
- Fat
yogurt, sugar and 1 tsp. Hemp seed table or ground flaxseed
- 30 g of
cheese (no more than 15% fat), vegetable juice and salad
- 1 cup soy
milk (unflavored) and 5-6 nuts
- ¼ cup soy
beans
- 30 g of
cheese (no more than 15% fat) and 1 apple
- ½ cereal
bar (high in fiber) and 1 cup of skim milk
take a
lighter evening meal
More night
approaches, the less the body needs energy, so many calories, so that the
evening meal should not exceed 30% of the calories of the day.
For proper
meal, you can follow the model developed by Harmony Health nutritionists, shown
here against.
Choose a
plate of medium size.
In one half
of the plate, place vegetables.
In fourth,
place a serving of starch (brown rice, whole wheat pasta, potatoes with skin,
multigrain crackers, whole grain bread). The size of the palm of the hand
about.
In the
other quarter, place the serving of meat or substitute (lean meat, poultry,
fish, tofu, eggs, low fat cheese, seafood, etc.). A little smaller than a deck
of cards.
Adjust
portions according to your satisfaction. If you're still hungry, take it! The
portions here are only indicative.
Take time
to eat quietly.
Consuming
dairy products
An intake
of less than 600 mg of calcium per day would slow weight loss and encourage the
consumption of fat, this is what a study published in 2009 showed. According to
the researchers' hypothesis, "the brain perceives a lack of calcium and
seeks to compensate by stimulating food intake." 3
But beware
that if you already consume enough calcium, taking extra will not make you lose
weight even more, hence the importance of carefully calculate how much you take
before increasing your daily intake to lose weight.
A healthy
menu for weight loss should include at least 2 servings of low fat dairy
products to achieve at least 600 mg of calcium
