Posted: admin on May 14 | Uncategorized
1 - Just as important as bringing a diet is exercise, is essential. It is usually recommend doing at least three days a week twenty or thirty minutes of exercise, and if later the patient will get used, could increase the time and frequency. The patient will exercise according to their physical level, some might go to run and others who are unable or not like, to walk or swim or play tennis, etc.. We do not usually recommend an exercise very violent, that the heart is between 120-145 beats per minute approx. This should do it anyway, whether the person who wants to lose like that do not want. Everything.
2 - The more light better food, although sometimes the patient does not like some products, but if you do not notice much difference between the product “whole” and the light in calories, always a better light (or milk-fat yogurt instead of milk or whole yogurt, beverages tail light, sweeteners instead of sugar, etc.)..
3 - Do not weighed “every two of three”, but every ten or fifteen days. Doing so always at the same time of day (best to get out of bed), with the same amount of clothes and always in the same weight.
4 - Eating between 1.5 and 2 liters of water per day (water or infusions).
5 - Do not take sugary soft drinks or chocolate shakes, vanilla, etc..
6 - Take always remain a scheme or not, two servings of dairy a day (1 serving = a glass of milk (250 ml) or 2 or 60 grams of yogurt cheese). Avoid fatty cheeses and yogurt drink milk or skimmed or skimmed.
7 to 1 or 2 servings of vegetable a week.
8 to 1 or 2 servings of pasta a week.
9 - Some ten servings of vegetables a week. Moderate amount of oil salads.
10 - are often recommend as a general rule that the amount of calories from alcohol, does not exceed 10% of the total energy consumed. In other words, no more than about 30 grams of alcohol per day (or what is the same: 0.5 litres of beer per day or 0.25 liters of wine). If a system we want to cut the amount of energy consumed, we will have to do the part that we might be less damaging that cut energy undoubtedly alcohol is consumed less valuable energy (Kcal are. Empty). That is why we remove a regime in the diet.
11 - Take two or three servings of fruit daily in the form of juice or fruit pieces. Do not take much because banana is the fruit more energy. Nor does it take, or very little, avocado. The melon and watermelon are very little energy.
12 - Take 3-4 eggs a week, cooked better than in the form of tortilla and tortilla in the form of better than fried because they absorb much oil ..
13 - Eating about three servings of fish a week and three other meat. While there may well take more servings of fish and less meat. One of the rations of fish at least, that is kind of blue. It is more healthy fish consumption compared to birds and from birds in front of the lean meat and it better than the fatty meat (mostly pork).
14 - Eliminates the very energy diet foods: pastries, sweets, sausages (sausage, hot dogs, sausages, pates, and so on. No; york ham, prosciutto and lean cold cuts turkey it can be), sauces such as mayonnaise,… etc..
15 - Takes nuts, but with great restraint. They are very energetic, but also a great source of vitamins and minerals.
16 - It’s good to get familiarized with breakfast cereals (30-40 g / day)
17-Clean Kitchen: baked, boiled, baked… without much fat (fried and stews, not). Not spreads sauces with bread, fattened greatly by the amount of fat that often.
There is banned but a lot of food that must be taken in moderation. If we have a special day (wedding, birthday dinner with friends, etc..) May be over but always with careful not to “desmadrarnos” too, and the next day would be followed by a good diet a bit tighter than usual .
It is recommended to many meals a day (5 would be nice), none of them very much. In times of famine, take an infusion or fruit. The challenge is to make foods with low energy density, that is, occupying space in the stomach but have limited Kcal. (Not sugary or alcoholic drinks, mainly fruit and vegetables). It is not advisable to skip any meal of the day.
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