healthy weight loss

The fight against obesity seems to be a never-ending story for many. Crash diets promise quick weight loss in a short time without much effort, but if it works, it is only a temporary solution to the problem and usually not the weight back after some time. The reason is simple: you must teach not know how to eat well. And you can not stay with them for a lifetime.

If you lose weight not only to success, but they also want to talk should not turn back to your old style of food after a diet. You need to change your eating habits - and permanently. Many of us are not willing to make all these sacrifices. We do not want the food we love to leave. The secret to adjust your diet to lose weight and be successful in good health, to the meal you eat healthier concentrate as a food or food ingredients, ban groups, including those from your diet. This will give to eat a way you can grow old and you can all the nutrients you need to enjoy.

Three basic principles make your favorite meals are healthier:

* Reduce calories
* Healthy Food Add
* Adaptation of the portion sizes


Reduce calories

If you want to remove, you need the calories, that is, cut lipids and carbohydrates.

* Fat has the highest content of calories, making it the first thing to be reduced. You can do this in exchange for dairy products (milk, cheese, yogurt) for the versions with low-fat or fat-free. Ricotta example, is a good replacement for low-fat mascarpone. Use margarine, bread, low fat spreads. Reducing the amount of oil you use in cooking, preferably olive oil or canola oil are the healthiest oils.
Break * of carbohydrates, reducing sugars. Use natural sweeteners like honey instead. Naturally sweet foods like sweet potatoes, fresh or dried fruit also can contribute to the amount of sugar in your meals. Use only small amounts of dried fruits because they contain more calories than the same amount of fresh fruit. In addition, exchange of complex carbohydrates carbohydrates: whole grain bread and cereals, brown rice, whole wheat pasta. These can be gone for more than they are absorbed slowly over a longer period, and they are less likely than fat stored.


Add healthy food

Fruit and vegetables are the providers of large amounts of important nutrients, and because most of them are in the calories you need not worry so much about how much you eat low. Try the following:

* Top your favorite dishes smuggling of fruits or vegetables on
* Serve the vegetables with your meal as a side dish.
* Alternatively, you can serve a vegetable soup as an appetizer or dessert fruit. Fruit purees are easy to make and a great addition to any ice. Fruit is excellent chocolate cream or trifle.


Watch portion sizes

Today, our portions are often grown out of proportion. Listen to your body know how much (or rather how little) the food you need. Serve smaller portions, eat slowly and enjoy. Your body needs about twenty minutes to let you know that you have to give enough to eat, he had a chance. If you are still hungry afterwards, you can always have more.

As you can see, you do not need to ban from your favorite foods to lose weight. Follow the principles to make it as healthy as possible, and foods high in calories that you just keep it for occasional treatment. When you eat more healthy lately, sweets from time to time is not thick.