How I can lose weight?

 If you suffer from overweight, or just want to lose a few pounds and it costs much dieting, some changes in your eating habits will help you lose weight. Trying to lose weight slowly. It is more effective down one half to one pound a week to achieve healthy weight. The key: food choices it is very important to eat foods low in fat and sugars, because you will reduce the number of calories you eat per day. These tips will help you control your diet:

1.   Choose foods low in fat

It is always better to take foods low in saturated fat and cholesterol. Take a slice of fish or a veggie burger instead of a steak, a burger or chicken breast with skin. Remember that one gram of fat contains nine calories, while a gram of carbohydrate or protein only provides four calories of energy. If you take too many foods high in fat, your diet will be very caloric and will cost you control your weight. It is also important that you distinguish the different dietary fats, since its effect on health is also different. Unsaturated fats are healthy if taken in moderation. The discouraged fats are saturated fats and Trans fats.

2.   prefers whole grains

Replaced, whenever possible, breads, rice and pasta made with refined flour products made with whole grains. Benefits of whole grains The whole grains are rich in complex carbohydrates. Besides sated longer hours, -which it helps control weight-whole grains are a good source of vitamins and minerals . This type of carbohydrate, which has a high nutritional quality, is healthier than products containing refined flour because they provide more vitamins, minerals (magnesium, selenium, copper and manganese), unsaturated fats and antioxidants than refined grains . Complex carbohydrates, along with vegetables and fruits also are the best sources of dietary fiber.

3.   Increase consumption of fruits and vegetables

Take lots of fruit. It is advisable to consume eight daily recommended servings of fruits and vegetables. You can take a piece of fruit or make a fruit salad. Fruits of the season and put your dishes color and health. You can also opt for a natural orange juice or grapefruit (but beware processed may contain a lot of sugar), or a spoonful of jam or jelly Natural (controls the sugar content, as some can be very caloric). Fruits provide (minerals and vitamins) and fiber . They are good for cardiovascular health because they reduce high blood pressure and lower LDL cholesterol. Besides fruits strengthen our immune system and help prevent obesity. .

4.   Takes nonfat milk or dairy products

Take a serving of dairy, but try to be always skim (nonfat) or 1% milk (low fat). In this way, you will be reducing saturated fats in your daily diet, you should do especially if your levels of cholesterol are high. These foods provide protein to your diet full of good quality, calcium, B vitamins and vitamin A. You can always add chopped fruits and whole grains.

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5.   Include legumes in your diet

Take legumes (peas, beans or beans) three times a week. In winter you can eat in vegetable broths and delicious summer salads. Avoid preparing bacon, butter and meats high in fat, as this will become a caloric food dish. Legumes are rich in proteins. Contribute complex carbohydrates, fiber, minerals (phosphorus, magnesium, potassium, sodium and iron), vitamins and antioxidants. Combined with cereals (rice) are an excellent source of protein and healthy, equivalent to a beef steak, but no cholesterol. You can also eat algae and are delicious if cooked with spices (pepper, cumin or turmeric).

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6.   Reduce consumption of sweets

Eliminate sugar-rich foods in your weekly diet because they provide a lot of calories. If you take too many foods high in sugar, your body will transform fat as triglycerides, which will cause obesity. Limit consumption of these products because they contain empty calories. That is, a lot of calories but lack of vitamins and other nutrients. If you fancy something sweet, you choose healthier than a sweet fruit candy. Both foods contain simple carbohydrates, but the fruit also gives you vitamins, minerals and fiber. If you fancy a long drink sweet, allow at desire for the weekend and take a dessert, if possible better comprehensive as these delicious pancakes. A very healthy option is to replace sugar with artificial sweeteners. The plant Stevia is one of the best choices you can make. It is a low-calorie natural sweetener fined specialty shops.

7.   Beverages, better water

The best drink you can take if you want to lose weight is water. Will hydrate and quench your thirst without pursing calories. Avoid alcoholic beverages. They are beverages that are high in calories. Take low-fat milk. Prepare fruit juices, but avoid sugar add them. You will increase the calories in the drink. Remember that fruit already contains natural sugars (fructose). Avoid processed versions, if you have time to prepare, when you go to buy, look at the nutrition label and always choose the juice with less sugar content. To do this, look under the "Total Carbohydrate" section, where "Sugars" are indicated.

8.     Cooking healthily

Prepare your healthy dishes also will help you cut calories. It is always better to over-bake aces or overcook food. Avoid fried foods contain a lot of oil and therefore a lot of fat. your salads and your dishes with little oil (if olive oil is better). You can always use a spray. They are an ideal choice because it uses little oil and spread evenly. Leave the mayonnaise or dressing for special occasions, if you cannot resist always choose those that are low in fat.

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