7 powerful dietary strategies for weight loss

When we want to lose weight, you can first consider opting for a dedicated power plan, but if we only have a few pounds to lose, it may not be necessary. Here are seven powerful strategies that can help us shed pounds easily without the need for a dedicated diet plan is presented, which can be just as effective if you need to throw more than a few pounds.

1) Make menu meals and snacks a week in advance.

Before the beginning of each week, we should make a schedule of all meals and snacks each day eating plan. Our next task is to make a detailed list of all the healthy foods you need to buy the ingredients of supermarkets that make meals and snacks that will create. Now we have to go shopping to buy the things we need, but we strictly respect our list and no purchase additional items or be tempted to depart and buy foods that prevent us from losing weight.

2) Keep a food intake diary.

We need to write honestly every bite of food we eat every day. Knowing that we have to write everything we eat make us less likely to eat the foods that we should not eat. Before retiring for the night, you have to watch what we ate that day. Do we practically maintain a healthy diet today? If we move away a little more than we should, we must take into account and try to do more to keep you on track tomorrow.

3) Limit the consumption of refined sugar once a week.

To lose weight, you do not necessarily have to give up our favorite treats, but we must limit the amount we eat. We choose a particular day of the week when we allow ourselves the indulgence of one of our favorite treats, but only a small part. We should not convince us that we have a cheat day where we can eat our favorite fattening foods and still shed some weight. That will not happen. Once we have reached our goal of weight loss, we can maybe have a little more flexibility to play with some more gentle, but also to limit our consumption in order not to gain weight again, or fall into our old bad habits.



4) Include protein at every meal and snack.

If we eat a small portion of lean protein at every meal and snack, we will find that we will feel less hungry between meals. Ideal examples of lean protein include chicken or turkey, lean cuts of pork or beef, seafood, nuts, beans or tofu. A small part of these protein components is usually enough to keep us happy for a few hours.

5) Eat low fat whenever possible.

With all sources of saturated fats, we select low-fat varieties. We must choose lean meats, drink skim milk and eat low-fat yogurt and cheese. We must also include heart health in our diet that the type of fat in olive oil, salmon and mackerel, avocados and nuts fat. These fats are good for the heart, skin, hair, nails and brain and make us feel satisfied and full after eating.

6) Choose grilled, steamed, baked or cooking methods.

Is it our diet of many fried foods? You can also send the grill, in the oven or steam our food. This may take some getting used to, but over time will begin to appreciate the improved taste and enjoy the food much lighter when not saturated fat or covered with batter or breadcrumbs. Food will also be more attractive than the color of vegetables, particularly retains its color better, and retaining more nutrients.

7) Drink water instead of sugary, flavored drinks.

Some plans allow the consumption of soda and other sugar-free drinks, but because of chemicals and artificial sweeteners they contain, are not good for us. Instead of relying on these drinks, we should make it a habit to drink only water. To break this habit can be a challenge, but with time we realize that we are not going to lose those flavored drinks and our body and health will be improved to make this simple sacrifice. If we find the only hard water, we can add a little lemon juice, or a couple of tablespoons of fresh juice to make it more palatable.

There is no reason you should be ashamed of weight problems

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