I Want To Lose Weight But I Cannot - What To Do?
Struggling to Lose Weight ? There may be some bad habits that destroy your efforts. You can safely lose 3 kilos or more per week at home with a healthy diet and plenty of exercise.
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 kilos easy in just 7 days.
If you want to lose weight faster, you need to eat less and exercise more. Thats the secret eat less food always
> 1. Do not know how many calories you consume.
Although several factors explain the weight gain, the basic cause is an excess of energy intake over energy expenditure. Many people forget the number of calories they consume.
> 2. Eat giant dishes.
When the dish is full (even on a smaller plate), it is less likely to feel private, although the portion size is smaller.
> 3. Shopping in the market without a list.
Spontaneous purchases is a surefire way to sabotage your weight loss efforts. Planning is half the battle - think of your shopping list as a weapon against weight gain.
> 4. Not having a power plan.
Plan ahead and being prepared is essential. Smart solution: follow a healthy eating plan of three main meals with two snacks, 6 small meals or even intermittent fasting.
> 5. Dinner mainly at home.
The best way to keep a lid on calories is cooking with our own hands. Reduce or minimize meals eaten out.
When you eat out, do not forget to choose the healthiest items on the menu, and be conscious about the portions. restaurant portions may be large.
> 6. Do not be distracted by eating.
Texts? Email? Watching TV? distracted eaters are likely to consume up to 50% more calories.
Eating while distracted makes you eat more at the next meal or snack, because the mind never ceases fully registered what you ate during the current meal.
To enjoy your food, do nothing (just focus on eating) at mealtimes.
> 7. Do not have a scale to weigh yourself regularly
Studies have found that when it comes to weight loss, weighing regularly - anywhere from once a week to daily - may help slimming.
You should not let the numbers affect your determination or hurt your self-esteem. The balance can be a useful tool for weight loss. Remember that daily weight fluctuations are normal. Weigh in the morning, and always use the same bullet.
> 8. Online Sharing pictures of food.
You are already exposed to many unhealthy foods in real life, do not make things worse, salivating with beautiful pictures of calorie bombs. Motivate with healthy foods and think about what they will bring you in return.
> 9. Consuming liquid calories.
Hydrate with water or carbonated water before consuming all other drinks. Try to avoid diet sodas, since it can increase the desire for additional sweets.
Enjoy coffee and tea no calories, they provide beneficial antioxidants, cut coffee cream with sweet toppings such as caramel and whipped cream which can add hundreds of calories.
> 10. Do not nibble night.
Going at night feeding frenzy is pretty bad. Eat a rich dinner in fiber. Pre-program your dessert or snack at night, and avoid chewing sitting on the couch.
Suggested Menu for Weight loss:
Breakfast
- Option 1: 05 pcs of craker cream crackers, 01 col dessert light margarine, 1 danone 0% calories.
- Option 2: 02 slices of bread in full, 01 col soup fruit jam, 150mL of skim milk.
- Option 3: 1 unit of French bread without kernels, 1 tbsp curd dessert light, 1 slice of papaya.
- Option 4: 2 biscuits cornstarch, 1 col dessert light margarine, 1 natural yogurt.
Morning snack
- Option 1: 01 pcs silver banana.
- Option 2: 02 strawberries.
- Option 3: 1 slice of pineapple.
- Option 4: 1 pcs khaki.
Lunch
- Option 1: 02 col soup brown rice, 1 tbsp chickpea soup, 02 pieces of boiled beef, 1 dessert plate of endive and lettuce salad.
- Option 2: 01 col soup integral pasta, 01 col soup cooked beans, 02 col soup of ground beef, 1 saucer broccoli and grated carrot.
- Option 3: 02 col soup of rice, 01 col tutu soup, 02 pieces of pork cooked without fat, 01 dish salad of green leaves.
- Option 4: 01 col rice soup, 01 col soup pumpkin puree, 01 grilled fish fillet, 1 cup lettuce salad and arugula.
- Afternoon snack
- Option 1: 01 glass of diet gelatin.
- Option 2: 01 Yakult.
- Option 3: 02 whole cookies.
- Option 4: 01 slice of melon.
Have a dinner
- Option 1: 01 col serving of noodles, 02 col soup cooked chicken breast.
- Option 2: 01 piece of vegetable pie, salad at will.
- Option 3: 01 pcs of French bread, 01 slice of mozzarella, 1 slice of grilled steak, 01 of lettuce, 02 slices of tomato.
- Option 4: 01 bowl of soup com1 col serve noodles, 2 col soup of ground beef, 02 col vegetable soup.
Supper
- Option 1: 05 pcs grapes.
- Option 2: 01 slice of pineapple.
- Option 3: 01 col avocado soup.
- Option 4: 1 cup of unsweetened chamomile tea.
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