He noted that winter ends fast and summer is slowly feeling off. When we think of sunny and warm this season, we immediately think of bathing suits, exposure of the body on the beach, with short skirts and sweaters, pants with smaller, etc. .... That's when these people decide to lose weight firmly as soon before the summer, to display a body they deem best.
Even when it's not summer, thousands and thousands of people are doing everything in their power to lose weight as fast as possible, even going so not very drastic and dangerous diets or counting calories constantly.
For the second option I just mentioned, for those who count calories at every meal or even for people who want to lose weight healthier not counting those calories but by reducing the amount consumed regularly, there are fortunately many eating and lifestyle advice to help you reduce your caloric intake by decreasing the number of calories consumed during meals, which contributes strongly to lose weight faster.
How to Reduce the Number of Calories in Every Meal to lose weight faster?
First, you should know that the equation representing the weight loss comes down to caloric intake (food, drink) to lower energy expenditure (sport, training, basal metabolic rate) and for this reason that it is important to reduce their calorie intake while increasing the energy expenditure if you want to lose weight quickly and healthily. Your body will then be in deficit in some way and draw its energy to perform activities of daily life in the fat reserves, resulting in weight loss.
This does not mean you have to start counting your calories at every meal, which I find very annoying and difficult to lose weight, but rather to ensure reduce the calories consumed at every meal with some tips but simple but very effective.
1. Eat More Dietary Fiber
There is clear evidence that dietary fiber will be your allies to lose weight because they can reduce hunger, give a feeling of fullness longer and faster and thereby, reduce the amount of calories ingested.
Dietary fiber is present in many foods and personally, I suggested we eat fiber at the beginning of your meal as this will reduce the calories consumed after the meal because you eat less of other foods on your plate .
You can also eat foods rich in dietary fiber as a snack if you feel hunger, as this will help again to eat fewer calories at lunch because you will have less sensation of hunger, you less likely to snack between meals , to get a smaller plate at meals or avoid going back for more one second plate.
Dietary fiber can not only suppress the appetite but also reduce the rise in blood sugar, which promotes the production of insulin, a hormone that promotes fat storage, so we can say that the fibers reduce the storage fat, which will help you lose weight.
The high fiber foods are cereal products 100% whole grains, fruits and vegetables (mostly concentrated in the skins of these foods), bread, pasta, potatoes, etc. ..
2. Eat Protein at Every Meal
The proteins act similarly to dietary fiber, that is to say they can give a feeling of fullness more quickly and at length, to decrease the amount of calories at each meal because you'll be less tempted to snack, to undergo the temptations and going back for more food or you overeat during meals.
Proteins are found especially in meat and alternatives as well as in dairy products but in smaller quantities. This means that you must eat a serving of meat and alternatives at every meal, a portion equal to 1/4 of your plate or to the size and thickness of your palm. To put even more chances on your side to lose weight, I recommend you eat more fish, tofu, legumes and lean meats unlike most high-fat meats that are high in saturated fat and therefore calories, which will not help you lose weight at all.
Lean meats are pork tenderloin, liver, chicken, turkey, quail and partridge (without skin), roasts, ground meat extramaigres, ham (less than 2% fat), etc. .
3. PICK Meals in a Small Plate
As we used to take large plates at main meals and unconsciously, we tend to fill them, or even to fill to the brim, which will not help you reduce the amount of calories consumed. I suggest you a little something very simple but very effective in reducing the amount of calories in each meal to lose weight fast. Just take a small plate (a dessert plate) and add foods that make up your meals. Thus, you will decrease the amount of food and decreasing the portions added, which will help you tremendously to reduce the daily calories.
4. Drink 6-8 glasses of water a day and drink that does this at Meals
Water is the best drink when someone wants to lose weight quickly and healthily. In fact, liquid water is a very refreshing, reducing the risk of dehydration, is rich in minerals and provides no calories.
Also, people who drink 6-8 glasses of water per day or 1 to 2 liters of water generally have a lower energy intake to a person drinking some water. I suggest you get started dragging always near a water bottle you busy, whether at work, at home, in the car, in your purse, etc. .... By drinking water often during your day, you find that your appetite will be smaller, which contributes greatly to lose weight because you will have less tendency to snack between meals, to serve you up one second plate or you overeat , reducing thereby the calories.
When you feel hungry between meals, I suggest you take 1 to 2 glasses of water to find out if this hunger is real or fake, if it still exists is that your hunger is real and you need to eat a small snack, if it disappears, is that it was a false hunger, greed. By doing this, you will further reduce your caloric intake.
Also, another bit of advice, drink water regularly before and during your meal (within cons-indications), which will let you know if you should continue to eat because you're still hungry or if you must stop eat because you feel satiety. It is much better to drink water before, during or after a meal as opposed to fruit juices and high sugar soft drinks, high in empty calories and sugars.
5. Be listening to these signals
One reason why people suffer more from weight problems is because they consume too many calories daily in contrast to their actual energy needs.
Why?
Because they respect and do not listen to the signals of hunger and satiety qu'envoie our bodies, specifically our brains, then do not listen, they eat as long as they do not feel ready to explode.
However, it is important to listen to if you want to eat fewer calories each day to lose weight. To do this, you must be regularly tuned, taking time to think whether you should stop or continue eating after a few clogged, take a moment of rest between bites to see if you still really hungry, etc..
For this, I suggest you eat slowly (because the brain sends these signals 20 minutes after feeding), ask your fork down between mouthfuls 2-3 by asking yourself the question, drinking water regularly during the meal and stop when you can not feel real hunger. Too many people eat very fast and much, thus increasing their caloric intake and do not take the time to think about if they are still hungry or not.
Try, guaranteed success!
6. Eating Many Fruits and Vegetables
We know how fruits and vegetables are essential to ensure the daily needs for vitamins, minerals, dietary fiber, antioxidants and good carbs, in short, according to the dietary recommendations of the Canadian Food Guide, we should eat from May to October servings of fruits and vegetables per day, one at least one fruit / vegetable green and orange.
When preparing your meals or when you must eat out, I strongly suggest you to replace portions of fries, rice or pasta business by raw vegetables, steamed, baked in foil or in a nonstick skillet.
It is known that grain products (bread, pasta, potatoes, rice, cereal) are more calories than fruits and vegetables, then to decrease your calorie intake to put the odds on your side to lose weight, eat better or replace grain products to fruit and vegetables. However, it is important to specify that you must eat grain products at every meal because they are healthy, but focus primarily fruits and vegetables.
7. Occasionally Buver of Alcoholic Beverages
Although it is good to drink alcoholic beverages from time to time because they accompany a meal so or to reward a hard day's work, they provide a significant amount of empty calories and are generally poor in nutrients, with respect to red wine which is rich in antioxidants.
Although the vast majority of nutritionists agree that a consumption / day for women and 1-2 drinks / day for men's health, it is best to drink on special occasions or just the weekend -end if you are looking to reduce the amount of calories consumed to lose weight fast.
However, it is not because you drink less than before the days when you allow yourself, you need to drink two bottles of wine or eight beers. It should drink moderately and occasionally just to lose weight, because a glass of wine contains more than 110 calories and 140 calories for a beer. You will understand me that the account is done very quickly.
8. Need to Eat Snacks
Many people starve themselves snacks for fear that they grow or do they somehow inhibit weight loss. However, it must be said that snacks cause the opposite effect if they are selected healthy, that is to say, from healthy and nutritious foods.
You need not fear to eat snacks when you feel real hunger, because it will allow you to reduce the calories consumed at the next meal and thus, lose weight faster. In fact, they can provide extra energy, increase mental and physical performance, increase concentration, reduce real hunger, to give a feeling of fullness longer in time, to avoid snacking all day, to avoid overeating at mealtime, etc. ....
For your snack is healthy and full, it must include a source of good carbohydrates and a small source of protein. Examples of healthy snacks:
grapes and cheese (less than 20% of m.g)
apple and walnut
homemade muffin with fruit and nuts
milk and banana
vegetable juice and cottage cheese
yogurt and whole grains
9. Do not add to sauces, butter, oil and salt
When our plates before us, we tend to want our season to taste by adding our pasta sauce, salt on our meat, our salad oil and butter on our bread or potato, for our mayonnaise sandwich, fries with ketchup, mustard with hots dogs, etc.. However, these fats are not only harmful to your health, in the vast majority of cases, but are also very high in sodium, saturated fat, trans fat, calories, sugars, etc..
This will not help you lose weight then point to what I recommend, is to make sauces, pickles, ketchup and mayonnaise at home, so you can control the amount of added fat and sugar and season your meat, salad and vegetable, prefer fresh herbs or dried.
10. Eat Slowly
I find it so sad to see thousands of families of our time, no longer taking the time to sit down together as a family in the evening for the last meal of the day, for me it's a very privileged moment in this afternoon. As our pace of life is always faster and faster, many people eat on the go or do not take the time to sit down to enjoy this last meal. They eat with lightning speed and thereafter, have abdominal pain as they ate a lot and very quickly, they have not considered their feelings of hunger or satiety.
You should know that the eating slowly promotes weight loss because it was only after 20 minutes of power that our brain sends signals of hunger or satiety, so it was not until this period time you can judge for yourself whether you should continue or stop eating.
To eat slowly, do not read or watch television because you are so focused on things to do than you will not listen to these signals, it is best to verbally exchange with members of your family, put down your fork after 2 to 3 pieces (by asking the question), drinking a glass of water before you start eating, etc. ...
This will greatly help you reduce your calories and lose weight at the same time.
My Personal Opinion
Personally, I apply these tips and advice every day to maintain my weight but also to be better about myself because when we eat too much at mealtimes, you know and I know how much pain we have stomach trouble digesting, digestion problems, ailments etc ... well nothing very pleasant in my opinion.
By using these daily tips, you will put the odds in your favor to lose weight faster, all because they can decrease the amount of calories. I know many people are afraid to follow these recommendations because they are afraid that by eating less, they still feel hunger but instead you will feel much fitter, good about yourself and energy than before, so you will have a greater motivation to move more, something that tempts us much when we ate as "pigs", we feel heavy, flabby and very cowardly to end the evening watching television.
To lose weight, it does not mean you have to drastically change your eating habits overnight, but simply to apply a few tricks free simple and powerful that will be useful throughout your life, not only lose weight but to maintain your weight and your body in hell!
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