Four golden tips to lose weight forever

 

1. Begin at onceThe ideal time to start a diet is when you plan to do so; you do not need to assign the next Monday or a specific day. The idea of start a diet at the beginning of the week has no an extra benefit, on the contrary, it hold back the way to achieve the habit of eat to lose weight. The days indicated on a diet plan, only should be use as a useful guide to know when and what to eat.

2. Replace foodRemove from your refrigerator the more fatty foods (rich in saturated fat, sugar and condiment) and replace them with healthier but equally delicious foods.

3. Cover the needsDiets that make you starve eventually generate anxiety, and you end gobble up everything that is within your reach. Therefore, you should not get obsessed and keep in mind that is better to take a longer time to lose weight than to gain weight fast. The important thing is to follow a balanced diet that covers all nutritional needs and allows you to maintain the weight that you already accomplished.

4. Move your bodyTo lose weight you need to exercise regularly. Strength exercises tone the muscles while aerobic exercises (walking, jogging, swimming, and bicycling) help to keep your heart healthy; both are necessary. Remember that if you train your body, muscles will allow you to burn calories still at rest.

After Diet: The Essential Method of Food Portions

Although it is true that to lose weight you must reduce your daily calorie intake, but it is not necessarily to give up delicious food. To maintain the results accomplished after a diet period, is necessary to consider a control on size and number of food portions.
The Essential Method of Food Portions applies to any food style and allows you to continue losing weight without going on constantly on a specific diet. Although, is necessary always to check that the daily diet meets the universal-basic nutritional requirements; a small readjustment on portions size can produce surprising results to maintain a slim body.
Before anything else, is necessary to remember that a healthy and balanced diet should contain all the essential nutrients for our body; carbohydrates (cereals, fruits and vegetables), protein (meat, eggs, milk, lentils, beans, dried fruit and soy grains), fats (meat , milk and eggs), vitamins and minerals (fruits, vegetables, cereals), fiber (cereals, fruits, green vegetables) , and water. Only then, the body receives all the ingredients that allow you to preserve an optimal health condition.

To know the recommendable daily intake percentages of the different foods, you must consider the following table:
Whole-grain cereals, bread and pasta: 35% of the daily diet.
Fruits and vegetables: 35% of the daily diet.
Meat, lentils, beans, whole- grains and nuts: 12% of the daily diet.
Dairy products and eggs: 12% of the daily diet.
Fat and sugar: 6% of the daily diet.
Water: at least 2 liters per day.

How to apply the Essential Method of Food Portions?

In general, if you are overweight you should simply reduce the amount and portion sizes intake regularly. For example, if you eat three slices of pizza, cut them down at two. Two portions of ice cream reduce it at one. A glass of beer reduces it at half a glass. A big portion of cake, reduce it to a smaller portion. A hamburger with fries and soda, eliminate fries and soda. Two portions of pasta with sauce and cheese, reduce consume at just one portion with less sauce.

The portions reduction process should be gradual to avoid hunger pangs.  For that reason, the ideal would be to increase the number of meals per day, in the form of mini-meals or snacks, in that way, the binge eating can be controlled, and the consume of fewer portions can be sustained over time. Eat fewer amounts of food helps to reduce calories and consequently lose pounds. The limit is always to be satisfied.

Eliminating your extra pounds will make you feel lighter; in addition, the body will require less energy (calories) to keep fit. Have an impact in the overweight vicious circle does not happen overnight, that is why refrain from tasty food  generate anxiety and lack of willpower. The Essential Method of Food Portions is not suggesting that you must eliminate foods from your daily diet; it just proposes a gradual reduction of intake food to accomplish a healthy balance. If you combine this Method with the learned concept after following the Initiation Diet, you never will need again to worry about having a healthy slim body.

How establish your own ideal weight?

The person ideal weight depends on many factors such as height, body frame, body type, fat percentage and muscle tone. However, you can always have a clear reference about your ideal or normal weight considering just your stature and own body weight.
These days, doctors and nutritionists use the "Body Mass Index" or BMI (also known as Quetelet index) to establish whether a person body weight is appropriate or not. To know these, they apply a simple method dividing the current weight (in kilograms) by the height raised to the power of 2 (in meters). That is, weight / height². The result gotten by the mathematical operation is compare in a table, which indicates a normal or ideal weight including values between 20 and 25. When this result is below 20, there is a risk of lack of nourishment or underweight, whereas above 25 will show an excess weight that can go from overweight to morbid obesity (values above 35). For example, if you weigh 60 kilos and your height is 1.65 meters, the applicable formula is 60 / (1.65 x 1.65) = 60 / 2.7225 = 22.03; this value indicates that you have a normal weight.

Results obtain by BMI formula should be compare with the following value table:

 Women values are:
16 or less: Malnutrition
17 to 20: Underweight
20 to 24: Normal Weight
25 to 29: Overweight
30 to 34: Obesity
35 to 39: Severe obesity
40 or more: Morbid obesity

Men values are:
17 or less: Malnutrition
18 to 20: Underweight
20 to 25: Normal Weight
26 to 30: Overweight
31 to 35: Obesity
36 to 40: Severe obesity
41 or more: Morbid obesity