It is in those cases when the need to lose weight becomes imminent, when it comes to protecting our health and improve the quality of life you have to get going and work to lose those kilos left over.

If you are looking for a diet that will help you lose weight , know that there are no magic bullets and that there is no single diet that will help you lose weight. you lose weight but to make a total change of life.

The best diet to lose weight is to eat fewer calories and increase the amount of physical activity weekly. The first thing you should do is to set realistic goals that you know you can achieve.

You must plan to lose weight gradually, experts recommend that at first the “target weekly weight loss” is of 500gr. This will be a process that will take time and will to achieve your goals you must be patient and consistent.

Change your lifestyle in general is one of the keys and the way to losing weight, only the best diet for weight loss is not enough. You should limit the number of calories in your diet and incorporate physical activity definitely.

To change your eating habits can consider limiting portion sizes especially in those high-calorie foods such as cakes and sweets in general, fried foods (like potatoes and fried chicken), fats, oils and sauces. Consumption of foods rich in saturated fats, trans fats and cholesterol should be as low as possible.

Incorporating natural foods rich in fiber, like fruits and vegetables, legumes and whole grains. The fiber comes in these types of foods that you feel makes it possible to “full” with fewer calories.

When we say that you must add physical activity into your life does not mean you have to be high impact, or that you take many hours. There are several small studies showing that exercise sessions several times a day is as effective as a single session.

To lose weight and stay healthy many people only need 30 minutes of moderate exercise per day. Taking a walk is one of the best exercises you can do.

Achieving a healthy weight loss and maintain a good body weight depends on your expectations. There is no magic bullet for weight loss, but the best diet to lose weight is to eat healthy, integrating natural foods and healthy to your diet, reducing portions and exercising regularly to burn calories.

A good trick to help with your weight loss process is to eat some foods that naturally help your body burn fat . For example: low fat milk, low fat yogurt and cheese burn fat naturally, the secret lies in calcium.

Oats and barley are other foods that you can use, the key is in the fiber they have. Green tea is another of the Allies to lose weight.

The protein found in eggs makes another good fat burners.

Almonds are another food that you can use, they contain “good” fats and are one of the best sources of Omega 3 fatty acids.

Perhaps this will seem like a contradictory idea but eating salmon is good for losing weight, the large amount of omega 3 fatty acids present in fish like salmon are a good food to include in your diet. If the salmon do not like, you can try the Tuna.

Apples and pears can also help you lose weight, they contain flavonoids, naturally occurring chemicals found in plants and present good properties to fight fat.

Finally, vinegar stimulates the genes that produce enzymes that help your body to burn fat.

FIRST DAY “Monday”
Breakfast: coffee without sugar as desired.
Lunch: two hard boiled eggs with spinach slightly salty.
Dinner: a big steak or three slices of roast beef with lettuce and celery.
SECOND DAY “Tuesday”
Breakfast: coffee, sugar and a sandwich.
Lunch: a big steak, green salad and a fruit to taste.
Dinner: ham in quantities desired.

THIRD DAY “Wednesday”
Breakfast: coffee, sugar and a sandwich.
Lunch: two hard boiled eggs with green salad and tomatoes.
Dinner: ham and green salad.
FOURTH DAY “Thursday”
Breakfast: coffee without sugar and a sandwich.
Lunch: a boiled egg, cooked or raw carrots, Swiss cheese.
Dinner: fruit and natural yoghurt.

FIFTH DAY “Friday”
Breakfast: coffee, sugar and a sandwich.
Lunch: boiled fish and tomatoes.
Dinner: steak and green salad.
SIXTH DAY “Saturday”
Breakfast: coffee, sugar and a sandwich
Lunch: grilled chicken
Dinner: two boiled eggs and carrots cooked or raw.
SEVENTH DAY “Sunday”
Breakfast: tea with lemon.
Lunch: grilled steak and fruit choice.
Dinner: your choice what you want

But the other in which carbohydrates were reduced to 45 percent and fat, mostly unsaturated from plant sources such as walnuts and hazelnuts, as much as 35 percent. After three months, the ladies had lost 9 pounds less carbiudrati, one more than the others.

“The problem is that back then the lost pounds, at most within two years is because a diet low in carbohydrates is perceived as “unnatural” , is too far away from our food standards. So it is more likely to abandon it, “says Gabriele Riccardi, president of the Italian Society of Diabetology.

Losing weight in this way is quite easy, in a short time, but for long-term results should not be so drastic, better to replace refined carbohydrates with whole ones, increasing the consumption of fruits and vegetables.

But here are the foods that are filling more absolute: potato , fish, oatmeal and / or oatmeal, apples, oranges, whole wheat pasta, beef, beans, grapes , wholemeal bread and the last in the rankings the popcorn.

As you will understand well, these foods are definitely not calorie bombs, but the premise will to resist as long without the will of appetizers and snacks.

The secret of these foods is their high content of proteins that help to increase satiety. The satiety index was invented in 1995 by Dr. Holt.

Through various tests, and volunteers, Dr. Holt was able to draw up a ranking of foods that could satisfy most: you think that the potatoes were found to satisfy the 323% more than in white bread and popcorn to 154% more.

In some cases, family and friends feel insecure about their weight loss plans and therefore can start practicing various tactics aimed melted down their diet plans. They may complain about the amount of time you spend working out, plan activities that conflict with your exercise schedule, purchase tempting and fattening foods and in the worst case, scenarios that point to comment that no looks like she has lost weight or make predictions that you will gain all the weight you lost back.

Usually, this type of tactic due to the fact that the other person suddenly begins to fear that the change in your lifestyle can affect your relationship with them. This is especially true in relationships as husbands / wives and girlfriends. It can be a very real concern that you start to notice of others when thin.

In other cases, the tactics of the people closest to you will not be a result of insecurity, but rather the lack of knowledge. They just can not admit that the offer of a slice of chocolate cake you could delay a entire week in their diet plans. Or maybe not really realize the health risks that represent those extra kilos.

This type of behavior of those closest can be daunting when you feel vulnerable. Fortunately, there are several tactics you can use to avoid sabotaging your diet:

First, never return to friends or relatives of the obvious tactics they are using. Instead, explain how much it means for you to lose weight and be healthier. Try to make this a way to spend more time together, asking him to be your partner in weight loss. This will not only provide the support you need, but it will help eliminate the feeling of insecurity they are experiencing as it begins to reveal his new body, thinner.

When friends and family express their feelings of trial, the first thing to do is realize that these statements are more about their own feelings of inadequacy. Try not to take it personally. Instead, focus on the fact that you are doing something healthy for you.

Make sure they know their loved ones the guidelines of their diet . In some cases, what appears to be sabotage could simply be the result of not having enough information. If you find that certain areas are weak, especially for you, track your family and friends where they can help you achieve your weight loss goals.

Do not be afraid to celebrate their achievements. When you reach a milestone in its diet, we all know and see how happy he is of his own success. Chances are that when the family / friends to see their enthusiasm and joy, will be much more likely to provide the support you need.

Finally, although it is good to try to introduce your family and friends to a healthier way of living and eating , they may find that nobody wants to be lectured about it. To that end, work together meal plans for all and for the family reunions, will be very helpful for everyone is satisfied with the choices offered.

This is a very simple diet to follow and flexible, with few failures.

In its first phase of fifteen-day period will control the urge to eat in an irrational way through the limitation of a large portion of food with carbohydrates.

The second phase will reintroduce good crabs, and can include up chocolate.

The third phase will be designed a very healthy diet option which aims to be continued for life.

Tip!
It is always advisable to make complete analytical before and during the diet.

Surely more than once you will have seen in frustration than a week to week, reflecting the scale 500 grams more but have been faithful to your diet to lose weight.

What to do?

If you have felt identified, know that you have multiple body weight fluctuations throughout the week for various reasons and not because it means that your meal plan is failing.

Therefore, it is more appropriate weighed “every day in the same circumstances” (preferably on an empty stomach without liquid ingested with minimal clothing as possible) and record the weight of each day in a book until the end of the week.

Then, just add the weights of all the days of the week and divide by 7, so we will know more accurately what our actual weight.

The next few weeks will do the same and we can compare the weeks before and know the evolution “real” of our weight. You’ll forget the oppression which is the day we see that a few grams increased, because the important thing is global in the week.

EXAMPLE

Monday 64
Tuesday 63.3
Wednesday 63.2
Thursday 63.7
Friday 64.5
Saturday 64
Sunday 63.7

Here we see that if we weigh only Friday or Saturday could see that far from surprised to have even gained weight loss on Friday, and it is not!
In contrast we can see by adding the weights of each day and doing the weekly mean we have lost weight 300 grams.

Here are some tips to keep up with the scheme:

A diet should be supervised by a nutritionist, he knows the food they can and can not eat according to your condition and requirements. Simply go to the next round having lost weight and body fat, will motivate you to keep the regime.

Talk to your dietitian if you feel hungry or craving food contraindicated, he will recommend including increased amounts of nutritious food for the famine. Best for the famine are vegetables.
Substitute healthy foods contraindicated by, for example if you fancy a sweet, eats sugar-free gelatin use, if you feel like eating potato chips, you can replace or maybe jicama cucumber with lemon, pepper and little salt.
Eat something between heavy meals, snacks between meals calls help us not go long without eating, this helps speed up metabolism and not hungry and does not leave the diet to one side. The low-fat yogurt, cereal bars, low fat and sugar, nuts, jicama, sugar-free gelatin are good choices.
Try to stay busy (a): If you do physical activities such as exercise, keep your mind occupied and away from temptations. Do not miss the feeding times for other activities.

Several types of grapefruit that are classified by the color of their flesh, white grapefruit pulp has a yellow color or red-fleshed grapefruit.

You can eat this fruit by transforming it into highly nutritious juice or eat their segments simply remove the skin. If children eat the citrus fruit, it is recommended that you place a small amount of sugar to cut its acidic property.

This fruit gives your body plenty of vitamin C, flavonoids and folate, so help it run well your immune system defenses and reduce the chance of heart disease.

Doctors recommend that you consume during the year.