How to lose weight effectively?

 How to lose weight effectively?

You want to lose weight and do not really know how to take you? To lose weight permanently, it is better to make some dietary adjustments and some exercises rather than starve unnecessarily.

You can successfully lose a few kilos to two conditions: change your eating habits and increase physical activity. If you do not practice any physical exercise today, it is not a question necessarily of sports, but a daily walk or some swimming each week can already do a lot.

Warning ! If you need to lose five kilos or more, go see a doctor or dietician because you need regular monitoring.

The basic rules for losing weight

To change your diet, you have moderately reduce calorie intake, ie first the fats and sugars. Always observe good food practices (see "Guide to good eating practices") by adding a few simple rules.

• Do not skip meals, especially breakfast which must remain ample. Take a light evening meal;
• Do not eat between meals. If you are hungry between meals, drink a large glass of water, coffee or tea without sugar. Drinking also before the meal and during the meal;
• Continue to eat starchy foods at every meal: pasta, rice, potatoes or bread. They provide a sense of satiety and provide the energy you need, as well as fiber. However all that accompanies them is limited to: fatty sauces, butter, cheese, cream, etc. It is therefore only consume these starchy or a seasoning without sugar or fat free;
• Remove sugary soft drinks;
• Delete spirits and beer. You can continue to drink wine, preferably red, limiting yourself to one drink a day;
• Avoid eating away from home because it is more difficult to control your diet. At the restaurant it is sometimes possible, with friends it's harder ... If you do a good meal with others, we must then try to reduce the quantities and especially never serve you up a dish;
• Choose lean meats and favor poultry without skin, fish and shellfish;
• Watch out for hidden fats: avoid all meat in sauce, fatty meats, rich gratins in milk, butter or cream, cheese and eggs, fried foods, cakes and pastries, sweets and chocolate, ice cream, cakes aperitifs;
• Eating vegetables at will and in all forms: raw, cooked in soup;
• Eat two fruit per day, but no more;

The firings preferred diet

• Meat: grilled or roasted;
• Fish: Grilled, baked or microwaved, or in foil;
• Vegetables: steam, braised or microwave;
• Dial seasonings and sauces less fat as possible: put a little oil, butter or cream, then use lemon, yogurt, stock cube and soy sauce, then season to taste with herbs and spices.

How to lose weight durably?

To lose weight it is necessary to rely on some solid principles:

• Give yourself time, at least one month to lose 2 to 3 kilos;
• Prevent gingering and fatigue;
• To stand the rules set at the start;
• Avoid vitamin and mineral deficiencies;
• Do not use special medicines or food for diet;
• Keep a maximum of fun to eat.

To mince, of determination above all!

While respecting these nutritional rules, to lose weight it is good to know how to choose the least energetic foods. It is therefore useful to know wholesale the nutritional value of some common foods (see "Discover the nutritional value of food").

You still have to be determined and not to give in to all temptations. The first week is often difficult but the first kilo lost is encouraging! However small differences are allowed as long as they are exceptional. It's up to you to find a balance without falling into the obsession with food and frustration. Otherwise, you risk cracking and putting you pulsed in an impulsive way, then guilty and give you depriving yourself, and thus fall into a totally unproductive cycle compared to your weight loss goal!