1. Eating healthy foods in healthy portions.
It is important to pay attention to both the quality and quantity of food. Eat a lot of food that has a lot of volume, but that is low in calories. The base of the Healthy Weight Pyramid Mayo Clinic are vegetables and fruits, of which you can eat all you want.
The pyramid encourages eating whole grain carbohydrates, lean protein sources such as legumes and fish, and unsaturated fats, heart healthy.
2. Increasing physical activity.
The method promotes physical activity and exercise as well as healthy eating.
When active, the body uses energy (calories) to work and helps burn calories. If the person has remained inactive or have a specific medical condition, consult your doctor before starting an exercise program.
Most people can start with sessions 5-10 minutes of activity and go gradually increasing the time.
3. Eat more fruits and vegetables.
Vegetables and fruits should be about half of the daily intake, while carbohydrates should represent one quarter. The rest is generally for proteins and dairy consumption.
These proportions will help ensure that the person is eating healthy. For someone in order to eat about 1,200 calories a day, ideally try eating four or more servings of vegetables, three or more servings of fruits, four servings of carbohydrates, protein and three servings of dairy products, and three servings of fat.
4. Maintain a single serving size.
The portion size is an important factor in determining how many calories ingested a person, which in turn influence on the weight.
Instead of measuring all you can eat a lot of rice the size of a tennis ball, for example.
Fruits and vegetables, however, can consume as much as desired, which helps to make sustainable and enjoyable diet.
5. Write down everything.
This can be a great tool for losing weight. The Mayo Clinic recommends that dieters keep a diary or notebook everything they eat. This practice allows us accountable for what we eat.
6. Breaking bad habits and start five five good.
New behaviors take time to be adopted. For every bad habit to stop, and turn off the TV while eating, is creating a new and good conduct: for example, breakfast every morning thinking positive goals.
7. Knowing the waist measurement.
Knowing the waist size is a practical measure to monitor the amount of fat around the abdomen.
It has been shown that a circumference greater than 102 cm in men and 88 in women, may increase the risk of hypertension and cardiovascular disease, especially in those in which the Body Mass Index (BMI) is between 25 and 35.
It is important to consult a nutritionist to recommend how to improve your diet and your doctor to tell you what the proper exercises you can do at least 30 minutes daily.
8. Do not deprive yourself.
You can even eat sweets in small portions. The important thing is that a balanced diet should include at least five cups of fruits and vegetables every day. Carbohydrates should be consumed complexes such as oatmeal and whole grains.
Protein sources should be free of fat, especially vegetable proteins such as beans, soybeans, lentils and other grains. These foods not only contain protein, also contain fiber, which is needed for our heart.
9. Do it for your heart too.
It has been found that a low-sodium diet can help control hypertension and prevent cardiovascular problems.
If a person is already taking medication to control hypertension or diuretics for fluid retention, it is especially important to limit salt intake.
Foods with higher amounts of sodium are processed, canned and microwavable food.
10. Take your time.
In the long run may be detrimental lose weight too quickly. Usually people lose weight a little faster when they start dieting.
The amount of the initial weight loss phase of the diet Lose Mayo Clinic provides the impetus that most people need to continue on the path to a healthy weight.
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