Lose weight without diet? Yes. And these are the keys
If you are tired of starving, if you do not want to give up chocolate, if you do not want to saturate your body with protein, follow the advice we give you and you will see how the scale smiles at you. You just have to add to your day to day the little secrets that we share with you.
One Eat more
Yes, you read it right. What your metabolism needs to stay active is that you don’t go into “restrictive mode”, the more you deprive it of food, the more it will retain what little you give it. YES. Eat five meals a day that start with a good breakfast, two healthy snacks, a smart meal (depending on the physical activity you are going to do later) and a light dinner. Each digestion uses energy , so if you control the rations, your body will start burning more calories. NO . You skip meals , all you will get is accumulating hunger, slowing down your metabolism and enhancing the rebound effect if you diet. 7 Infallible Tricks To Lose weight. 10 Best Supplements And Vitamins For Weight Loss
2. Eat breakfast like a queen
Nutritionists continue to insist on the importance of the first meal of the day, which is the one that starts the metabolism , the one that provides you with energy and the one that helps you regulate your appetite until food. Everything . Your breakfast must contain healthy carbohydrates (bread, cereals or whole grain and better biological cookies, without added sugars or fats); natural juice or fresh fruit (better at first to make digestion better); a low- fat dairy or vegetable (if you are lactose intolerant or want to cut calories further), coffee or green tea (your first dose of antioxidants); healthy proteins(Iberian ham, turkey, egg) to take away your hunger; some healthy fat (virgin olive oil!) and something sweet if you feel like it a lot (it’s the best time to drink it, you have the whole day to burn it), like jam without added sugar.
3. Don’t suppress hydrates
Legumes, cereals, bread or wholemeal pasta are not to blame for your extra kilos . Your enemies are industrial sweets, sliced bread, salty snacks (stay away from the work machine), sugary cereals and refined foods. These types of fast digesting carbohydrates are the ones that drive your GI out of control, that is, your glycemic indexor blood insulin level. YES. Always take carbohydrates at breakfast and eat them at noon (a plate of pasta, rice or legumes) if you are going to exercise in the afternoon. Take vegetables at least three times a week (their fiber is great for your intestines and they take away your hunger for hours) and the rest of the carbohydrates are better, since they are slowly poured into the bloodstream, do not produce insulin spikes and do not accumulate properly. of fat like refined ones. NOT. To carbohydrates at night . Of everything that comes packaged and looks like fast food, forget it.
4. Discover the hidden sugar
Do you eat little, try to make it healthy and still fail to lose weight? The class can be in white sugar, a chemical that does not provide any nutrient to the body and yes many calories. Don’t you take sugar? You may not add it to coffee but you are taking it through bread, packaged vegetables, tetrabrick soups or purees, cold cuts , smoked salmon, yogurts, precooked foods … you just have to start reading the labels of what you buy to put your hands on your head and realize how much sugar you inadvertently eat. Less energy. All that sugar is the one that causes insulin spikes, that you are always hungry and that you are low on energy. 10 Best Supplements And Vitamins For Weight Loss
5. When and how?
As we said before, many times it is not the food itself that makes you fat but the way and the time you eat it . For example, carbohydrates are recommended in the morning or at noon if you are going to make a physical effort afterwards, but not at night, when they would accumulate during sleep. For dinner , proteins are much lighter , especially if you have exercised, since they are the food of the muscles. It is also important to combine food well: pasta and protein always “marry” with vegetables, but they do not go too well together, as they result in dishes that are too caloric and difficult to digest. The way of cooking food is also essential: better fresh, steamed, baked or grilled.
6. Be your own chef
Join the tupper fashion and take the food to the office , so you will have the security of knowing what you put in your mouth. Away from home, and “on the menu”, it is difficult for the oil they use for frying to be olive, for food to be fresh or for fats to be unsaturated. Also, it is easy to fall into the temptation to have sauces, bread and sweet desserts. Shop and cook. Discover the pleasure of going to the market and discovering unrefined foods in organic supermarkets. Cooking can also be a relaxing activity and, above all, you can control the quantities, ingredients and preparation. Out of home. If you have no choice but to eat from a restaurant, take dishes whose ingredients are visible (fish or grilled meats, for example), run away from sauces and for dessert, have an infusion. If you can choose better Japanese food
7.Take care of your muscles
They are the best allies of your metabolism. Getting your muscle mass in shape will mean burning more calories at rest, since the muscle consumes a lot of energy . It is also the best guarantee to avoid the dreaded “yo-yo effect” if you diet and to keep your weight stable. Cardio + toning. This is the best combination to lose weight, cardiovascular exercise is not enough , so do not kill yourself to do spinning and go more into the body pump, yoga or machine room classes . In addition, maintaining a good muscle tone is what will make your body stay young and look athletic, with all your curves in place and without sagging.
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