Easy Weight Loss Tips

1. Eat cereal for breakfast five days a week. Studies show that people who eat cereal for breakfast every day are less likely to be obese and have diabetes than those who do not. They also consume more fiber and calcium, and less fat - than those who eat other breakfast foods . Of course, this does not mean that to reach the Captain Crunch. Instead, a fiber of high pour , low sugar cereal like Total or Grape Nuts.

2 . Stop the portions. If you eat at home or in a restaurant, immediately remove one third of the food on your plate . Probably the worst food trend in recent decades has been the explosion in portion sizes in America plates (and breakfast and lunch dishes ) . We eat much, much longer than our body needs. Studies show that if you serve people more food, eat more food , regardless of their level of hunger . The opposite is also true: Serve
less and eat less.

3 . Eat 90 percent of your meals at home . You are more likely to eat more and eat more high- fat, high-calorie foods when you eat when you eat at home. Restaurants today serve such large portions that many have chosen dishes and tables to accommodate larger !

4 . Avoid all food that lists sugar , fructose or corn syrup among the first four ingredients on the label. You should be able to find a version less sugar than the same type of food. If you can not take a piece of fruit instead! Look for varieties without sugar foods such as ketchup , mayonnaise and salad dressings.

5 . Eat slowly and calmly. Put your fork or spoon down between bites . Drink water frequently. Intercala your diet with stories of his family to eat fun things that took place during the day. Your brain feels the stomach for about 20 minutes when it comes to signal satiety ( fullness) . If you eat slowly enough , your brain will catch up to tell him that you are in need of food.

6. Eat only when you hear your stomach growl . It's amazing how often we eat out of boredom , nervousness , habit, or frustration when, in fact , many of us have forgotten what physical hunger looks like. Next time, wait until your stomach is growling before reaching the food. If you crave a specific food, it's probably a craving , not hunger. If you want to eat something you can get your hands on , chances are you're really hungry.

7. Find different ways of eating to express love , tame stress , and relieve boredom . For example , you can make your family photo album of special events instead of a rich dessert , enroll in a course in stress management at the local hospital or have an active hobby, like bowling .

8. Indicate the positive. You 've heard of a self-fulfilling prophecy? Well, if you continue to focus on things you can not do, like resisting junk food or going out the door for a daily walk , chances are that you will not do them. Instead ( whether you believe it or not) repeat positive thoughts to yourself. "I can lose weight. " "You 'll get out of my foot today. " "I know I can resist the pastry cart after dinner . " Repeat these phrases like a mantra throughout the day . Before long , they become their own self-fulfilling prophecy .

9. Find your point of food preferences. If you work hard to control your weight, you can get pleasure from your appearance, but also can feel sorry for yourself every time you give a favorite food . There is a balance between the immediate gratification of appetizing food and fun in the long term to maintain a desirable weight and good health. When you have that balance worked , you have identified your own " preference point . " Personal Pleasure dietary This is where you want to stay .

10. Use condiments such as hot sauce , salsa , and Cajun seasonings instead of relying on butter and creamy or sugary sauces. Besides providing lots of flavor without fat and fewer calories , many of these spicy condiments those - convert your digestive fires , causing your body to burn more calories temporarily.