If you are tired of going hungry, if you do not want to give up chocolate, if you do not want to saturate your body with protein, follow the advice we give you and you will see how the scale smiles at you. You just have to add to your day to day the little secrets that we share with you.
1. Eat more
Yes, you read it right. What your metabolism needs to stay active is that you do not put yourself in “restrictive mode”, the more you deprive it of food, the more it will retain the little you give it. YES. Make five meals a day that start with a good breakfast, two healthy snacks, a smart meal (depending on the physical activity you are going to do later) and a light dinner. Each digestion spends energy, so if you control the rations, your body will begin to burn more calories. DO NOT. You skip meals, the only thing you will get is to accumulate hunger, slow down your metabolism and boost the rebound effect if you diet.
2. Have breakfast like a queen
The nutritionists do not stop insisting on the importance of the first meal of the day, which is what starts the metabolism, which gives you energy and helps you regulate the appetite until the meal. Of everything. Your breakfast should contain healthy carbohydrates (bread, cereals or whole grain crackers and better organic, without added sugars or fats); natural juice or fresh fruit (better at the beginning to make digestion better); a skimmed milk or vegetable (if you have lactose intolerance or want to reduce even more calories), coffee or green tea (your first dose of antioxidants); healthy proteins (Iberian ham, turkey, egg) to take away your hunger; some healthy fat (virgin olive oil!) and something sweet if you fancy a lot (it’s the best time to take it, you have all day to burn it), like jam without added sugar.
3. Eat in parts between hours
In addition to helping you keep your metabolism active and consuming energy, it is the only way to control your appetite and not arrive with a wolf hunger for food or dinner. Of course, this pecking must be healthy. Psychologically, it will be a “rush” of endorphins to be able to eat when you are hungry. YES. Natural nuts, unroasted, such as nuts, cashews, almonds or sunflower seeds; a piece of fresh fruit or a handful of red fruits (second antioxidant ration); a skimmed yogurt; an inflated rice pancake; a can of natural tuna or low-fat cold cuts; a couple of oatmeal cookies or a couple of ounces of dark chocolate if you have a sweet attack.
4. Do not suppress carbohydrates
The pulses, the cereals, the bread or the integral pasta are not the culprits of your extra kilos. Your enemies are industrial sweets, sliced bread, salty snacks (stay away from the work machine), sugary cereals and refined foods. This type of fast-digesting carbohydrates are those that control your GI, that is, your glycemic index or blood insulin level. YES. Always take hydrates at breakfast and eat them at noon (a plate of pasta, rice or vegetables) if you are going to exercise in the afternoon. Take legumes at least three times a week (your fiber is great for your intestines and you get hungry for hours) and the rest of the best hydrates, as they slowly pour into the bloodstream, do not produce insulin spikes and do not cumulate in the form of fat as refined ones. DO NOT. At carbohydrates at night. Everything that comes packaged and looks like fast food, forget it.
5. Discover the hidden sugar
Do you eat a little, try to make it healthy and still not lose weight? The class can be in white sugar, a chemical that does not provide any nutrients to the body and many calories. Do not you drink sugar? You may not add it to the coffee but you are taking it through the mold bread, the packaged vegetables, the soups or tetrabrick purees, the cold cuts, the smoked salmon, the yogurts, the precooked foods … you just have to start reading the labels of what you buy to take your hands to your head and realize the amount of sugar you inadvertently eat. Less energy All that sugar is what causes insulin spikes, that you’re always hungry and that you’re low on energy.
6. I want sweet!
Okay, but be smart. If you have an irresistible desire to take something sweet to your mouth, be it an ounce of dark chocolate, an inflated rice pancake, a homemade sweet, a pair of whole sugar-free crackers, a yogurt with Agave syrup or a piece of fruit. But if you are able, wait a few minutes and instead of eating sweet, take something salty and more nutritious, for example, a small sandwich of tuna or Iberian ham, a French omelette or a handful of nuts. They will satisfy your hunger (eating sweet you will want more sweet in a short time), they will provide you with fewer calories and more nutrients. The important thing is to get out of the “sugar wheel” and take “real” foods.
7. When and how?
As we said before, many times it is not the food itself that fattens you but the way you eat them. For example, hydrates are recommended in the morning or at noon if afterwards you will make a physical effort, but not at night, when they would accumulate during sleep. For dinner proteins are much lighter, especially if you have exercised, since they are the food of the muscles. It is also important to combine food well: pasta and proteins always “marry” with vegetables, but they do not go very well together, as they result in dishes that are too caloric and difficult to digest. The way to cook food is also essential: better fresh, steamed, baked or grilled.
8 Be your own chef
Sign up to tupper fashion and take the food to the office, so you’ll have the security of knowing what you put in your mouth. Outside the home, and “from the menu”, it is difficult for the oil used for frying to be olive, for food to be fresh or for fats to be unsaturated. In addition, it is easy to fall into the temptation of sauces, bread and sweet desserts. Buy and cook. Discover the pleasure of going to the market and discovering unrefined foods in organic supermarkets. Cooking can also be a relaxing activity and, above all, you can control the amounts, ingredients and preparation. Out of home. If you have no choice but to eat in the restaurant, take dishes whose ingredients are visible (fish or grilled meats, for example), run away from the sauces and for dessert, drink an infusion. If you can choose, better Japanese food.
9 Take care of your muscles
They are the best allies of your metabolism. Having your muscle mass fit will mean you burn more calories at rest, since muscle consumes a lot of energy. It is also the best guarantee for not suffering the dreaded “yo-yó effect” if you diet and to maintain your weight stable. Cardio + toning. This is the best combination to lose weight, cardiovascular exercise is not enough, so do not kill yourself spinning and enter more in the body pump, yoga classes or in the engine room. In addition, maintaining a good muscle tone is what will make your body stay young and have an athletic look, with all your curves in place and without flaccidity.
10 Move more
You already know that exercise is a great ally to maintain weight and not have to diet. But the sport is not done only in the gym or on the paddle court. If you add activity to your day to day, especially at certain times, you will not stop consuming calories. Active gestures Leave the car and go walking or subway to work (it’s a great gym), climb the stairs instead of using the elevator (if you go up the steps two in two tonificaás your buttocks), take a walk after eating, install a elliptical machine at home, join the fashion of bicing, play with your kids, make love … all add physical activity and subtract calories at the end of the day.