Tips to lose weight

You have been on a diet, but have not managed to lose weight? Maybe you have it in a way and so on to do at least not as precise breakfast. Here are 20 tips that will hopefully help diet to lose weight:

1 Drink plenty of water or calorie-free beverages
Before opening bags of chips, drink a glass of water first. Some people confuse thirst and hunger, so it can finish with the consumption of calories, while a glass he airlah needed. In addition, you can make a cup of herbal tea.

2-selective nibbling the night 
Snacking in front of the TV while relaxing at night is one of the easiest ways to ruin your diet naturally. Better close your kitchen or avoid snacking at night. Although the need to snack, choose low-calorie snacks.

3 Eating several small portions
If you have less calories than you burn, you will lose weight. But if you are hungry all the time, fewer calories can be challenging. "Studies show people who eat 4-5 times a day are better able to control appetite and weight," says researcher Rebecca Reeves, DrPH, RD obesity. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of their food.

4 protein at every meal 
Try protein with every meal you eat. There is more satisfying than carbohydrates or fat from your stomach and make you feel full longer. It also helps to maintain muscle mass and promotes fat burning. So be sure to incorporate healthy proteins like fish, lean meat, egg whites, yogurt, cheese, soy and nuts to your diet.

5 Add the spicy seasoning food 
Add chili powder on your food like a boost of flavor, help you to feel satisfied. "Food that is loaded with flavor stimulate your palate and satisfying, so that you will not eat as much," said the spokesperson for the American Dietetic Association Malena Perdomo, RD

6 Fill your fridge with healthy foods 
Fill your fridge with healthy foods like vegetables, low-fat cheese, canned tomatoes, canned beans, wheat foods, fruits and others, so that you can prepare foods from these materials at any time when you are hungry. This avoids you intend to order a pizza and other fast food.

7 News Eating with children during his time in the restaurant 
I ordered a dish the size of children is a good way to cut calories and keep your portions reasonable. Has become a popular trend for most people who do not hesitate in ordering the parts of food for the children. Another trick is to use smaller plates. This helps to keep the game saw a lot, and if your mind is satisfied, your stomach will also be satisfied.

8 Made reduction in food of flour and berpasta 
Simply by eating less pasta or bread and replace it with eating more vegetables, you can lose your shirt or pants size in a year. "You can save 100-200 calories if you reduce the portion of starch on your plate and the amount of vegetables," says Cynthia Sass, RD, spokesperson for the American Dietetic Association.

9 always eat breakfast 
If you think skipping breakfast to lose weight, do not be too sure. Some studies show the opposite. No breakfast you hungry later, leading to much chewing and festive lunch and dinner. To lose weight and keep it off, try a healthy breakfast, such as high-fiber cereal, low fat milk and fruit to eat.

10 Include fiber in your diet 
Fiber helps digestion, prevents constipation and reduces cholesterol and can help you to lose weight. To reap the benefits of fiber, most women should get about 25 grams per day, while men need about 38 grams - 14 grams or per thousand calories. Good sources of fiber include oatmeal (oats), nuts, whole grains, and a variety of fruits and vegetables.

11 Clean the cupboards of fattening foods
Get rid rid of foods that are high in calories and fat in your closet, not even ice in the freezer.

12 Losing weight slowly
Do not rush to lose weight in a hurry. Losing weight takes time and can not be immediately. Experts say the realistic weight loss is about 1-2 pounds per week. If your expectations are too high, you might be able to fast.

13 Weigh yourself once a week 
People who weigh themselves regularly tend to lose more weight successfully. But most experts recommend that you weigh weighing you once a week so you do not pull not the daily fluctuations. If you weigh yourself, follow these tips: Weigh yourself at the same time on the same day in the same order and in the same outfit.

14 Getting enough sleep
If you are sleep deprived, your body will produce the hormone ghrelin stimulates appetite, but produces less leptin, which can give you a signal when you are full. Enough sleep also keep you from snacking on unnecessary activities.

15 servings of Understanding
For the right size in the diet, use a kitchen scale and measuring cups to measure your portions for 1-2 weeks. Use smaller plates and glasses to the number of servings you reduce.

16 Eat more fruits and vegetables 
The best diet is the place where you can eat more, not less. If you eat more fruits and vegetables, you should not be hungry, because fruits and vegetables are rich in nutrients is also rich in fiber and water, which can give a feeling of fullness. Snacking can be a good thing, as long as you choose smart snacks.

17 chew sugarless gum
Chewing sugarless gum instead of a snack or light meal can be fattening. Chewing gum is a type of fresh breath and can also help to manage hunger, cravings for snacking control, and assist in weight loss. Although chewing gum make you eat less, it does not mean that you can stop eating the right foods.

18 Keep a food diary 
Can greatly increase a simple pen and paper your weight loss. Studies show that writing what you eat and drink tends to make more aware of what, when and how you consume food, you say end up taking less calories.

19 Celebrate your success (but not with food) 
You lose 2-5 pounds this month and continue to decrease every week? It's time to celebrate! Celebrate your efforts to lose weight can be pushed very successfully, so much fun on your services. Make fun for you like movies and other events activity, it is right not to celebrate with an ice cream or pizza on the edge of your business.

20 Ask for help from family and friends
Get can help you to achieve the goal of losing weight help. So tell family and friends of your efforts to live a healthy life to lead. Maybe they will give you combine exercise and healthy eating. When you feel like giving up, they will help you and encourage you to fight a lot easier.