healthy weight loss diet

　1. the average distribution of daily calories

In addition to three meals a day, between meals in the dining room than not eating will significantly reduce cholesterol levels. Increase the number of diet can be stable insulin levels, so that when the body decomposing digest food can reduce cholesterol.

However, the most crucial issue is to control appetite, to not increase the total calories. In other words, the daily intake of food intake to assigned in equal time consumption.

For example, breakfast and lunch between eating a banana as a snack between meals, as a way to get rid of bananas for breakfast lunch eating habits half a sandwich, the other half to stay and eat in the afternoon, and so on, this is the so-called little eating diet principles.

2. use of meals make up for the lack of nutrition

If you suspect that your diet is lacking in all the necessary nutrients, free meals to make its way. To work around this problem is very simple. For example, you only need to drink a box of approximately 227 ml yogurt or a cup of skim milk to meet daily to protein and calcium needs.

Fortified cereals is folic acid and iron good sources; fresh fruit and vegetables are vitamins, antioxidants and rich source of cellulose. In addition, it contains a lot of protein in nuts.

Cellulose and other essential nutrients, such as magnesium, potassium and folic acid. Regular consumption of nuts, not only beneficial to heart health and weight control, good for weight loss.

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3. excluding the non-digested food

If you want to seek some can you exercise during the flow of energy or work with your energetic food, it should discard the low starch and cellulose.

In order to obtain continuous energy supply, protein, carbohydrate and fat composition of compound diet mainly, because this structure of dietary components through the digestive tract of time will be longer, thus not easy to make people feel hunger.

4. exercise 1 hour before eating

In General, before the diet should include 26 of carbohydrates and 1/3 of the protein and fat. Specific food intake should be determined depending on the size of physical activity. Rdquo; if you do 45 minutes aerobic exercise and 20 minutes of strength training, your consumption of energy will be more than 500 kcal.

1 cup containing 100 kcal calorie yogurt probably not enough, you should increase to 250-3 percussion kcal. Suitable for movement of snacks and refreshments before: a layer of peanut butter and jelly of wheat or corn cake, and a fruit and a pack of convenient oatmeal, and so on.

　5. movement within 20 minutes after meals

Fitness exercises from stored in muscle and liver glycogen gets in, to make up for the energy of a deficit, will require kilocalories consumed food. Therefore, when you want to select the exercise carbohydrates and protein foods such as 1 cup low-fat specially

　　6. the budget for heat

According to the following formula to calculate your snacks in between meals should be how much heat absorption: will your weight (lbs) multiplied by three meals a day 14, minus the number of calories, the rest is that you can add snacks heat value.

In addition, you can use another method of eating, i.e. 100 kilocalories per hour. That is, with 400 kcal calorie lunch, should be maintained for 4 hours, during which should stop snacking.

If you noon enjoyed a lunch like this, then you should be at 4 p.m. when eating. If the dinner is at 6 pm, then your snacks contain calories should not exceed 200 kcal.

　7. selection of food to carefully

Even ldquo; health rdquo; food will make you gain weight. Therefore, when you purchase food to look at components, then choose wisely.

　8. let the cellulose to show

In the diet, increased cellulose intake is suppressing appetite. Control of the weight of a wonderful tricks, actually most of us each day uptake of 15 mg of cellulose (daily intake should be at least 25 mg).

So, if you want to lose weight, you should increase the intake of cellulose, the method is also very simple, that is to eat more fruit, vegetables, nuts, popcorn, and cereals, etc.

　9. use milk products against fat

Daily consumption 3 yoghurt cake and eating less, compared to 12 weeks after their weight has dropped by more than 32%, fat reduces 61%, this is because the calcium in foods of yogurt and other components increases the stimulation of fat breakdown of enzymes. Therefore, some dairy products, such as low-fat sour cream, skim milk, and so are the best fat loss weight loss food.

　10. taking the low calorie food mainly

Will contain various heat high baked foods into low-calorie foods, so that you can eat more, and the food in your stomach will occupy more space, so that you feel more satisfied after meal.

Thus, if you want to lose weight, should look for moisture and cellulose-rich foods, like oranges, pears and a variety of salads, vegetables, etc. In addition, mixed salad, available for basic material, this broth will satisfy your appetite and can add to the flavor.

　11. using the psychological tactics

The greater the volume of food is, the more the belly full. So expert advice to lose weight, eat large volumes of food (such as fluffy cake, etc.), because of the large volume of food easily impressed to the brain, it would have to eat much, so the command issued to stop eating. (Source: PConline photography tribal)