healthy weight loss diet

As long as every day, adhere to a little, you want a healthy diet, with good build not impossible Oh! a 31 days and let you reap slim figure, or harvest health forever, as long as you stick to this method of losing weight. 1 days to develop good habits of diet diary Pen more persuasive than the chopsticks, experts suggest that you start losing weight in the beginning of the daily habit to eat a meal and not leak the full record. In fact, most weight loss failure, often underestimated their intake. United States Houston Baylor College of medicine's health expert, Dr. John P.Foreyt ldquo; said do diet notes can own a day to eat at a glance. Rdquo; diet diary including one day when eating, eat much, etc. Through an era of catering records on their diet, habits are fully clear understanding, so as to find more effective and targeted Dietetic control programmes. 2 days breakfast to eat Starting from the second day, breakfast to eat more food than usual. Nutrition experts say that having breakfast, the body's heat consumption system will wake up and start help regulate appetite of the day. For example, if you usually only have one slice of bread as breakfast, it now requires at least with a boiled egg and a glass of low-fat yogurt. Generally speaking, a breakfast at least 200 calories intake, this is not a day-subjected to frequent hunger. Ldquo; even if not hungry, it is best to get up after 1 ~ 2 hours to get something to eat. Rdquo; health bestsellers the Diet Simple writer Katherine Tallmadge. 3 days more protein uptake Weight loss in the third day, increase the meal protein intake because carbohydrate protein ratio or fat more easily generate baofugan thereby reducing food intake. To prevent hunger and excessive appetite, an average of 1 kg weight required intake of 1 ~ 1.25g proteins, such as the weight is 63 kg girl, a daily protein intake should at least remain 70g. A medium roast chicken or a bowl of white cooking chicken (90g or so) of a protein content, the same amount of 26g raft to 21g, a glass of soy protein content around the 15g. 　　Additional reading: 8 Super slimming food nutrition and weight loss in full In only 4 minutes easily get diet breakfast! 11 outbound eat no fat diet recipe Xiena slim large exposure is simple and practical

Day develop health Diet plan From today, for a week of healthy recipes to supermarkets to select the most suitable food. The fresh vegetables and fruits as the recipes in the most important part: the fruit, vegetables, nuts, oats, brown rice or roughage and Skinless chicken breast meat, low-fat milk or sugar-free soy milk, olive oil, placed in the shopping basket, at the same time various biscuits desserts, sweets, fried food, clean out the fridge and food counters. In finishing the purchase of food, preferably in a refrigerator on the purchase of food inventory and eating records until the food is finished. This will bring you in a week after clear know what supplies you need to buy.

5 days established weight loss group

Ldquo; if weight loss is easy, that all people are very slim. Rdquo; Forey, said Dr. In his view, looking for like-minded friends to lose weight with the establishment of the Panel, is a very effective method. People with common goals, mutual supervision of encouragement, you can also go to the campaign, as meeting or Exchange recipes.

6 days to give up sweets

Sugar not only in nutritional value and will not help at all to the body, and can easily lead to overeating. And sugar than other nutrients more easily digestible, causing the glycemic index has risen dramatically, to lower blood sugar and insulin secretion in lower blood glucose in also enables people to produce strong hunger. Therefore, from today, please check your favorite food composition tables, if more than one copy of the food more sugar 10g, we should not hesitate to give it up. However, dairy products, for the ten exceptions contain lactose in milk. The desire for sweets, fruit rich in fiber and other complex carbohydrates instead, biscuits, white bread, rice and other refined carbohydrates will enable the rapid rise in blood glucose and insulin secretion induced by a large number, so as to eat roughage, such as cereals, bread, brown rice, beans, etc.

7 days before meal soup

Studies have shown that eating a bowl of soup of light than average to less exposure approximately 100 cards or heat. This is because a lot of soup can of water to lower calories for a fast full zhanggan. Weight loss experts pointed out that, if the soup is rich in fiber such as vegetables, pulses, not peeled grain, etc., are better choices for weight loss.

8 days select ldquo; good rdquo; fat specially weight loss

Ldquo; good rdquo; fat means of polyunsaturated fatty acids, they lose weight also has unexpected help. Olive oil, salmon, avocado, etc contain unsaturated fats in food, not only to provide the body with sufficient heat to maintain a full day of energy, but also helps to reduce intake of saturated fatty acids. However, one day the amount of fat intake should not exceed 30% of total calories, more notably, the amount of saturated fatty acids must not exceed 10%.

Day 9 at the establishment of health food preservation

Since it is impossible for us to walk around with refrigerator, at home and away from the temptation of eliminating the junk food is particularly important. You may wish to take in the car or put some wholemeal bag dry or a small packet of dried fruit, kept in the Office one or two apples, a can of skimmed yogurt or a salad, fill your belly, and develop small, frequent meals good habits to avoid a meal to eat too much.

10 days for a change

Today's goal is simple, to the maximum extent possible, eat less meat, desserts and snacks fried, starchy, increase fruit and vegetable intake. Dietitians pointed out that, as long as there is no change in the total amount of consumption, is not easy to hungry stomach. Although want to eat meat, but filled with fruit can, on the belly meat of desire is not so strong. As long as the persistent, you can develop on the body very good low-calorie eating habits.

Method is actually very simple: hold a spoon before checking your food or snacks, 3/4 above is vegetables, fruit, or is not refined grains? and meat, fried foods, and other high calorie foods you should never be more than 1/4. As long as not candied nuts, fried potatoes or as grapes, bananas, high sugar content of fruit, other fruits and vegetables can enjoy a full dinner.

Day 11 perspiration

Starting today, must be at least a week campaign to sweat. Activities of the body not only consume energy, calm the emotional, relieve stress and other psychological aspects are also helpful. Ldquo; movement can bring self-confidence, is a necessary part of life. Rdquo; health expert Dr. Forey said. Once you have the full confidence of their own lives, stick to a healthy diet will become simpler. Determined daily by movement of the thermal burning 300 card, you need to go jogging or 35 minutes by bike or do some 40 minutes of aerobic exercise.

Day use small dishes

Want to put in front of the bowl or dish out of food is human nature, if you like fried rice, meat dishes like lasagna

To say nothing. In fact, according to the survey, I unknowingly, to him is dinner dish secretly again sung on food, the man can still continue to eat casually, and finally you can eat more than 73% than usual is full of food, and the abdomen but zhanggan little differences. Since the waste of food is a very difficult thing, why not just change the smaller loading container container.

13 days sitting at dinner Sit comfortably in a chair with a meal than stand or walk hurriedly devoured more help to determine exactly how much they actually eat. Today, dinner or snack, dinner, in the first table. Close the Chair will also help to slow down the speed of eating, the brain's signals sent to eat about 20 minutes to begin eating, so don't come up on a mountain to eat too much. Fine napkins, pleasant music, beautiful tableware, comfortable chair, these factors will make you feel more comfortable, unknowingly dine speed slows down. 14 days to bed early Every day, 8 hours of sleep is guaranteed on human health has many benefits, including effects on weight. Adequate sleep helps the body produce full zhanggan secretion of hormone Leptin, while suppressing hormone produced hunger Ghrelin. Sleep can ease the emotional nature of the disturbed by overeating and melancholy. Tonight, in the bathtub with hot water in the body, relax and beauty beauty to sleep. The 15-day to drink more water Thirsty to drink more water! carbonated beverages, juices, sports drinks not only their thirst, but also will only make the body more calorie intake. Diet soda is not a good choice, according to the United States the physiology and diet magazine research report, regular drinking diet soda instead of people more likely to eat more things, weight is also easy to biased because of artificial sweetness is the brain produces eaten sugar signal and increases the secretion of insulin, thus generating hunger. 16 days and little eating On the body better snacks is a rich offer of cellulose baofugan (vegetables, fruits, unrefined cereals) and protein (low fat meat and low-fat foods) food. So you can choose nuts, ganguolei, wholemeal stem, etc. On the contrary, cookies and the like containing high sugar or high fat foods, or calories low to even the laboratory mouse stomach can fill their so-called weight loss supplements, or should avoid as well.

nbsp; 17 days rest day Weight loss program and half! to celebrate today regardless of weight. If you have a healthy diet, to try an ice cream or Apple Pie also no harm (of course never unbridled overeating, which would otherwise), or prepare a food-related gifts kaolao yourself: download a new song, to a friend call, make a new nails, it is important to push yourself to develop a new eating habits and maintained, even if the target has not yet reached, but at least you have to know what to eat and what to eat. 18 days to measure food calories Dined, how to hold food calories is not an easy thing, maybe you know a boiled chicken or beef and heat, but Curry Chicken

, Braised beef, how estimation of thermal? look at dish dishes, to my mind the calorie value plus 300, you're essentially close to real numbers. It should be noted that the sauce itself has a high heat, but even if the same food, at home and in the restaurant, with its calorie-content has a very big difference, in order to achieve the purpose, or multiple thin select fresh salad bar.

19 days to abandon the idea of the junk food

Want to eat junk food of signal not stomach instead of the brain. The desire for food, not because of hunger, but according to the head of the food in the surface impression and sometimes special physiological period such as menstrual period, when the pressure is too much hormone secreted by the human body will let people on high fat and high sugar craving for junk food. The idea is not to think about what to eat, think next vacations to go play, and food-related matter, or imagine yourself at the beach bikini sign is the scene is also very good. After a few minutes, you will find this appetite magically disappeared.

The first 20 days of forgive yourself

In losing weight, and the pursuit of perfection or determined who will resist the temptation to despair live food. University of Toronto has done an interesting survey: in losing weight, eating ice cream in the crowd before the drink milkshake, drink people will eat more icecream. This is because people who drink milkshake will think, anyway, they have no hope ldquo; rdquo;, then eat ice cream would be cynical. Always remind yourself that this is not a last meal, lunch if you eat too much, the dinner you can only eat less.

nbsp;

21 days to eat once quick-frozen food bar

Frozen foods in the food sector plays the role of the filiform, however humble, if you work too busy and too late to the cooking, they can quickly fill the belly and not make you fat JABs. Gas cooker tonight let us use the microwave oven next to enjoy a healthy fast food. In developing the menu to the attention of at least there are protein 3g, cellulose 1.5g food. But a week eating frozen foods must not exceed 3.

22 days listen stomach reaction

In daily life, learn to periodically ask yourself whether there is hunger, while at the same time distinguish ldquo and rdquo;; hungry; greedy rdquo ldquo; between mdash mdash;; in General, the feeling of hunger as a snack, dinner after 3 hours after 4 to 5 hours of fasting. As a general home clean-up, if too long ignored on hunger, tend to cause digestive disorder. Do listen and care about their own stomach feeling, not only can prevent overeating, but also more sensitive to detect full zhanggan in due course put the chopsticks.

23 days to relieve pressure

How much working pressure, lack of sleep, will let you unknowingly excessive eating. High sugar, high-fat foods similar comfort on the brain, but not on the body. Tension and pressure to lose weight during bale in the accumulation of will power, and thus lose the ability to resist the fine dining. Write journal today, play games, or with close friends through a phone call to find out the ways to deal with stress.

24 days focus on dining

In fact, it is not necessary in order to focus on and went alone to dinner, and other common meal, don't eat by others, and influence the speed of your body as possible given the full zhanggan signal. When there is a full feeling immediately stop eating and timely to leave the table, to own a dinner to end. You can also dine alone when these bloated ° perception of self exercise rather than a rush to the bowl of food eaten all. If a person has to develop accurate while eating their fill of calculating zhanggan habit and gobble friends dinner will not be subjected to the influence of surrounding people, always at the right time comfortably put in the hands of tableware.

25 days to eat fresh food

Green vegetables, weight loss is the most powerful weapon. The United States journal of clinical nutrition research results show that dinner eat more vegetables, achieve full zhanggan time can be reduced by about 20% of caloric intake. The daily target is at least five servings of vegetable intake. If you are not sure how much is the fifth, at least keep each meal to eat vegetables account for all

Half of the dishes.

nbsp; 26 day rarely watch TV Watch TV will distract attention to could not accurately grasp their intake, eating, or turn off the TV. If you must, at the quantitative before open TV ready appropriate calorie food or snacks, such as vegetable salads, low-fat yogurt, fresh fruit, a small handful of almonds, etc. 27 days of favour their own Today on myself sad signal, only know how to love yourself, you can more easily manage their own health. A research survey showed that on her own body satisfaction low are more likely to have caused weight gain of behaviour. 28 days away from alcohol Drinking may be able to temporarily make you forget the worries, the mood becomes better, but also very easy to let your belly grows nut. Nutrition experts point out that alcohol can passivation our body's ability to burn fat and will know the volume to the waist and lower abdomen. In meal and drink cocktails, wine and beer is the need for strict control of the intake. In addition, alcohol has the effect of stimulating the appetite, so points do not drink before dinner. 29 days eat cereal cereals Today is the Oatmeal breakfast daily! choose the wholemeal cereals without sugar or milk, oatmeal, not only can you eat and the nourishment is abundant. According to the United States nutrition Association newspaper "study report, in the low card recipes, rich in dietary fiber cereals and cereals on women not only contain the system of adequate nutrition and energy, also helps to reduce body weight. However, you must select at least every 100 calories with 5g dietary fiber food combinations, for example, breakfast Cup low fat milk and half cup whole-wheat oatmeal, and then add a xiaoshao crushed almonds. The first 30 days of close personal scale Today, you should have been reduced almost 3.6 kilos of weight, but keep in mind the need for perseverance in order to maintain weight loss, weight scale once daily habits is very important. The New England Journal of medicine, weight loss after 18 months, daily maintenance habits scale weight than not careful to do are more likely to rebound. Every morning a weight scale, keep slim figure. 31 days to go To celebrate the successful weight loss and lose weight together! friends share their body changes. And get a month of 31 slimming methods in mind, continue to practice it. (Source: PConline photography tribal)