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Lose weight now without ever regaining the weight again!





1-Do not believe in miracles!
Lose weight in 8 days without making efforts to lose 10 pounds in a month without ever regaining the weight again, or lose 20 pounds fast, etc.., Can not in any way represent a serious diet.
There is no miracle diet.
Multiply bad diets can lead to gain more weight and promote obesity.



2-Fundamental points:
-Being motivated
-Choose the right time
-Not have goals too high and accept a less dramatic weight loss
-Not consider losing more than 1 pound per week
-Permanently change habits
-Adopt a varied diet
-A serious plan must provide for the most varied diet possible, where all the food groups are represented
-Do not skip meals and 3 meals per day
-Have a snack around 17/18 hours
-Have a fruit, an apple, for example, constantly on itself.
-Not reused and reduce the amount.
-Take time to eat slowly
-Eat less salt: salt increases the sensation of hunger.
-Drink enough: it is necessary to drink at least 1 liter to 1.5 liters of water per day
-Limit alcoholic beverages and sweet that provide a large amount of calories

3-Eat one's fill
-The practice of a diet should not be allowed to go hungry during the day or at the end of a meal.
-Be well satisfied means that the caloric needs of the meals were well covered.
-Good nutrition is a prerequisite to start a good diet
-Changing bad eating habits must be final.
-Increase servings of fruits and vegetables
-You need to consume at least five fruits and vegetables per day, at every meal, if peckish, fresh frozen or canned.

4-Take a real breakfast
-A real breakfast must provide at least 20% of the caloric intake of the day, which unfortunately is far from -being the case for most people.
-Food choices
-Eat more fish at least 2-3 times a week
-Vegetables and vegetables are recommended at each meal
-Replace meat or fish eggs or cheese meal
-Reduce the amount of certain foods such as chocolate, cakes, peanuts ...

5-taking a break!
To take a break  have fun, eat a good meal from time to time is essential: it is sufficient to recover during subsequent meals.

6-Consult a nutritionist!
the help of a doctor, including a nutritionist can help all those who want to lose weight and avoid errors.

8-Regular physical activity
-No regime can be done without regular physical activity.
-The association of physical activity is fundamental to consider losing weight.
-Sport involved in the stabilization of weight and muscle mass distributes allowing a modification of the figure while changing its shape.
-Practice at least 2-3 sessions of 30-40 minutes of sport a week.
-Do gymnastics, jogging, walking, swimming, cycling.
-Make physical activity a regular basis ... and progressive.
-Take medical advice if overweight important because joint risk or cardiovascular disease.

Finally some effective Tips!
-To allow a piece of chocolate each day to avoid too much frustration.
-Eat green vegetables contain fiber and increase satiety.
-Prefer vegetables to meats: consume large quantities of vegetables because they are very low in energy, calms hunger and contain many vitamins and minerals.
-Pay attention to seasoning (butter, oil, mayonnaise ...).
-Cooking with herbs and spices to give more flavor to dishes.
-Try other methods of cooking, such as steaming, oven, grill ....
-Do not remove the bread, pasta, rice, potatoes, legumes because they contain starch and fiber that calm hunger pangs.

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