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If you are intent on losing weight, make sure to take a lot of natural snacks as they help boost your metabolism and help you lose weight

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Healthy food to stay fit and healthy

Do you want to lose weight and don't really know how to go about it? To lose weight permanently, it is better to make some dietary adjustments and some exercises rather than depriving yourself unnecessarily. In this post I will be sharing some guidelines to help you lose weight

1. To change your diet, you must moderately reduce calorie intake, ie first fats and fast sugars: It is absolutely necessary to respect good food practices.

2. Do not skip meals , especially breakfast , which should be hearty. Have a light meal in the evening.

3. Wait until you are hungry before eating: It is essential to make the difference between craving and hunger. For example, if you crave sweets or chocolate, stuffed with sugar, it is not necessarily hunger, but gluttony. Be careful therefore to distinguish between the two and in case of a little peckish, choose a healthy snack: a fruit, a handful of oilseeds.

4: Set a weight loss goal (BMI calculation): The objective of the BMI is to know, according to your weight and your height, if you are among the weight category; "insufficient ", "normal", "overweight" or "obese". It will then be easier to determine how many pounds you need to lose. The BMI also makes it possible to determine the type of chronic diseases to which you are exposed (cardiovascular diseases, diabetes, hypertension, cholesterol, etc.).

5. Do not eat anything apart from meals: It's a simple advice, and yet essential. Eating snacks is to be banned in case of diet. This bad habit is favored by the stress of everyday life, boredom, frustration, lack of physical activity... but rarely by hunger. A suitable diet must include fairly satisfying meals.
-The problem with snacking? The stomach, out of order, no longer recognizes the "true" feeling of hunger.
-Result: we eat more and we gain weight. To stop this vicious circle, drink a large glass of water or unsweetened tea as soon as the urge to snack comes up.

6. Eat slowly: Another very useful trick to melt the fat stored in fat cells. In fact, chewing well is the first step in digestion. It allows food to be finely cut and activates the production of salivary enzymes. In short, chewing facilitates the absorption of nutrients and optimizes digestion. It is also useful for feeling the feeling of satiety, which usually comes after twenty minutes. The slower you chew, the less you will need to eat in quantity.

7. Continue to eat starchy foods at every meal: Pasta, rice, potatoes, or bread . They provide a feeling of satisfaction and provide the energy you need, as well as fiber. On the other hand, everything that accompanies them is to be limited: fatty sauces, butter, cheese, fresh cream, etc. So you should not consume these starchy foods alone or with a seasoning without sugar, salt or fat;

8. Eliminate sugary carbonated drinks: Indeed, they are bad for health - and for the body - for several reasons; rich in sugar and gas, they promote weight gain and bloating in the stomach. As for the carbon dioxide contained in sparkling water, it would promote an increase in appetite. Also, to keep a nice flat stomach, it is better to banish these drinks.

9. Eliminate alcohol and beer: Because, yes, alcohol is a calorie bomb, almost as rich as fat. When you drink a glass of alcohol, the metabolism will store the sugars present in the drink in the form of fat. At the same time, alcohol consumption stimulates the appetite. Alchohols should therefore be avoided. Nevertheless, if you still want to treat yourself to a little pleasure, red wine (about 89 calories) and champagne (80 calories for a flute) are to be preferred.

10. Avoid eating away from home because it is more difficult to control your diet: In restaurants it is sometimes possible, with friends it is more difficult… If you have a good meal together, you must then try to reduce the quantities and above all never refill a dish.
Choose lean meats and favor poultry, without the skin, fish and shellfish. As a reminder, meat is said to be "lean" when its fat content is less than 10%, such as minced steaks at 5%. Rich in protein but low in lipids, lean meats are therefore part of the “slimming” foods to be preferred.

11. Beware of hidden fats: Avoid all meats in sauce, fatty cold cuts, gratins rich in milk, butter, cream, and eggs, fried foods, pastries and pastries, sweets and chocolate, ice creams, cakes aperitifs... All too rich in lipids and/or carbohydrates.

12. Eat vegetables at will and in all their forms: Raw, cooked, or in soup. Indeed, with their high water content and low calorie content, vegetables are superfoods, perfect for losing weight. They are also rich in fiber (soluble and insoluble), which acts on blood sugar levels, flora and transit and therefore promotes the feeling of satiety.

13. Eat two fruits a day , but no more: Indeed, some fruits are very high in sugar. This is the case of persimmons (100 grams of fruit provide 14 grams of sugar) or bananas for example, which explode the number of calories. Better to consume it in moderation.

14. Play sports: If this trick seems obvious, it is no less effective. Exercising regularly (with the help of a coach if needed) is the best way to burn fat and calories. To lose fat globally, especially in the belly, cardio training is particularly effective. There are also many sports: brisk walking, running, burpees, skipping rope, swimming, cycling... Moreover, the simple fact of taking the stairs, walking instead of taking your car increases the metabolism and leads to a significant energy expenditure. This active lifestyle not only allows you to lose weight, but also to stay healthier.

15. Do not use drugs or special diet foods: I know it may be tempting to use drugs that help you lose weight, but think about the health implications and how they may affect your health in the future.

I hope you find these guidelines helpful.
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