Lose Weight and Stay Healthy With These 17 Rules
Lose Weight and Stay Healthy With These 17 Rules
What rules to follow to eat well, stay in shape and maybe slim down a little? Read on and find out what will help you get and maintain a good physical form:
1)NEVER SKIP MEALS: first of all you should have breakfast, lunch and dinner everyday! By doing so the sense of satiety remains constantly controlled and you will not overeat.
2)HAVE BREAKFAST: in the morning push yourself to eat something, our bodies are programmed not to be left without fuel. When we starve muscles work badly; this way the muscle will shrink and fat will take his place.
3)HAVE A SNACK: if you are a little hungry eat something; fruit, vegetables, yogurt will do, and you will not eat too much in the main meals.
4)LEARN TO READ THE LABELS: compare the packages and choose the ones with less conservatives, fat, sugar and salt.
5)DO NOT ELIMINATE CARBOHYDRATES: you don't have to give up bread and pasta;just pay attention to the amount and choose the brown version.
6)EAT FISH: eat fish 2 to 3 times a week; fish contains polyunsaturated fatty acids, omega 3, which help to keep clean the arteries from bad cholesterol.
7)EAT LEGUMES: Please include in your diet legumes, one or two servings per week. Peas, lentils, broad beans, soy beans, chickpeas fill you up and they are low in fat. Also provide a good fibre injection, useful for slow fats absorption and sugars.
8)EAT CHEESE: Eat cheese once or twice a week. Best lean cheese (mozzarella, ricotta), into 100 gr portions.
9)EGGS ARE GOOD FOR YOU: eat eggs twice a week. An egg of 60 grams, rich in nutrients, makes a little more than 5 grams of fat, and mostly unsaturated.
10)SIX TEASPOONS OF OIL: Olive oil must be preferred to butter. How much? Six teaspoons per day and better if consumed row.
11)DON'T USE TOO MUCH SALT: The salt content naturally in foods is already sufficient. To flavour dishes try to use spices.
12)COOK HEALTHY: grill, steam or bake! High temperatures allow to cook foods quickly while retaining nutritional principles and eliminating excess fat.
13)VEGGIES AND FRUIT SHOULD NEVER MISS: Three servings a day of fruits, spread as you wish, even after meals, and two servings of vegetables constitute the amount recommended by the World Health Organization.
14)SWEETS: Whoever is on a diet must restrict them: no chocolate or desserts daily. However, occasionally, it is good to indulge yourself with a slice of cake!
15)BE CAREFUL WITH ALCOHOL: Caution with alcoholic beverages, half a glass of wine at meal for a woman and one for a man are the quantities not to be exceeded. And if are on a diet try to do without it!
16)EXERCISE!!! For weight loss, diet alone is not enough: you need to do any kind of exercise. Okay, even a walk everyday; maybe with your dog!
17)WATER, WATER EVERYWHERE: drink water!!! The importance of drinking water for good health can be emphasized enough. Try to drink at least 2 litres a day. It's the easiest and most effective health tip of all!
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