How to lose weight

Easy or difficult to lose 4 to 6 pounds? All depend if one makes dietetic errors or not, and for which weight of form one is programmed.
You think to not having very good dietary habits, or you are slackened lately.
To lose 4 to 6 pounds, you must rectify your principal errors:

To stop nibbling

If you are hungry during the day, start by rebalancing your meals. Have a breakfast substantial and satisfying: complete bread (neither white bread, nor sandwich bread), dairy product not too fatty yoghourt type or white cheese to 3 % of fat contents, or egg, ham, fruit rather than fruit juice, not sweetened drinks.

At midday, do not satisfy with one dish, if you are always hungry, take a dairy produces and a fruit as a supplement. Each meal must contain proteins (meat/fish/eggs and/or dairy product), fibers (crudenesses, cooked vegetables, fruits), and glucids complex (bread and/or starchy foods: pastes, rices, dry vegetables). Do not jump of meal;

- Do not hesitate to take a collation in the afternoon, even in the morning, according to your rhythm and your times of meal. To taste is not to nibble: when one eats by hunger, one does not take a weight. You can alternate fruits, dairy produces, bread and fresh cheese, cornflakes and semi-skimmed milk;

- If you cannot succeed of deleting this (bad!) practice, take ultralight nibbling: tomatos cherries, vegetable sticks, little sweetened fruit dice as the strawberry or the water melon, surimi, cubes of reduced cheese (around 10 % of lipids), poultry ham, dairy produces 0 % of fat contents.

To drink less alcohol or sweetened drinks

The liquid calories, it is what there is the worst because that does not feed: that one drinks water, wine, or soda, one eats as much! For memory, 1 small glass of wine (100 ml) is worth 70 kcal, 1 can of soda (330 ml) 140 kcal, a cocktail strong alcohol/sweetened drink (200 ml), 175 kcal.

If you regularly drink alcohol or sweetened drinks, including fruit juice, try to limit you to the convivial occasions: festive meals with family or between friends. Daily, try to replace by sparkling water, not sweetened aromatized water, sodas and other light drinks, tomato juice…

To make meals by yourself

To prepare oneself its dishes makes it possible to eat less fatty, less salted (that does not make lose, but it is better for health), and more vegetables. The majority of the commercial dishes are rich in lipids, and greases are plenty of energy: 9 kcal per gram, against 4 kcal for the glucids (sugars). If you do not cook very well, or if you do not have time, there exist all kinds of healthy produces ready to consume or to warm up: crudenesses in small bag, preserve vegetables or in frozen vapor, frozen nature vegetable mash, frozen fish curlpapers.

To eat less sweetened

You cannot finish a meal without sweetened food? The problem is that the sweetened foods, ices, pastry makings, biscuits, can also be fatty, and are finally very energy (220 kcal the cone, 400 to 450 kcal 100 G of biscuits). The good solution is to reduce their frequency of consumption, for example 2 to 3 times per week at the time of convivial meals, and to replace them in the menus of every day by energy food: good fruits, or reduced lacteous desserts (cream-desserts, foams).

You estimate to supervise your food. However, you fight during all the year against these 4-6 pounds…

Don’t you have a too ambitious objective? It is very difficult to reach, and especially to maintain without being deprived too much, a weight that one has never weighed before, that one weighed more than 10 years ago or at one period during which one ate abnormally little.

Calculate your body mass indice! If the results are between 18,5 and 25, your weight is perfect on the medical level. It is not reasonable to restrict you exaggeratedly, with risks of deficiencies, to lose 4-6 pounds. In order to refine your silhouette, best is to practise a sport regularly: choose an activity you really like, and which is adapted to your physical condition (ask some advices to your doctor).

If your BMI exceed 25, it is legitimate to lose a few kilos. Rather to follow a too strict or unbalanced diet, take advices and help from a dietician.

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