Six steps to lose weight faster

How to lose weight faster

Losing weight is not a matter of chance, but take into account certain details. Want to know what?

In the Western world, 50 percent of people are overweight. In fact, over 30 percent of adults are obese, and nearly a quarter of the children Yes, one of four! is also very overweight.

To achieve and maintain a healthy weight over time, it must make permanent changes in lifestyle. And the sooner the better. For this, there are some steps you can take right now, which undoubtedly will have a tremendous impact on their efforts.

But above all, in pursuit of achieving a healthy diet, you should consult a nutritionist to learn what proper portion sizes for your specific case.

Well, your diet says you can eat "a portion of such a thing." You go to the fridge and ... question appears: how exactly is a serving?

One serving means:

Grains: ½ cup of rice, potatoes, noodles, a slice of bread, a cup of cold cereal

Vegetables: ½ cup (leafy vegetables: a cup)

Fruits: medium apple, banana, etc.. or a half cup of fruit salad

Meat: 80 grams

Dairy: A cup of milk or yogurt, 40 to 60 g of cheese.

Considering the food pyramid, recommended several daily servings of each food group, as shown here:

• Nine to eleven servings of grains
• Four to five servings of vegetables
• Three to four servings of fruit
• Two to three servings of dairy
• Two to three servings of meat and soy group

However, most people eat more than the recommended daily allowance by the experts, but less when it comes to fruits and vegetables.

Six steps to lose weight faster

Now, the six steps you should take to help you make the best of diets:

1. Eat often in sufficient quantities, rather than eat rarely but in large quantities

Eating five to six small meals per day rather than three large meals, can achieve the best results.

Eating 300 to 400 calories every three or four hours, it may keep the blood sugar level in a fixed and continuous avoid starvation.

It is important to have a balanced intake of protein (20 to 25 percent), carbohydrates (55 to 60 percent) and fat (15 to 25 percent).

2. Carbohydrates

Legumes and fruits and vegetables with fiber lower the risk of Type 2 diabetes and provide vitamins in abundance.

On the other hand, refined carbohydrates and simple, such as white bread and potatoes, cause large variations of insulin levels and can stimulate hunger.

3. Do not avoid fats

Just eat the right ones, in the right amounts. The omega-6 fatty acids and omega-3, found in almost all fish and some nuts, maintain satiety and reduce cholesterol levels truly "bad" go for the mono-and polyunsaturated fats found in olives, avocados, and nuts rather than saturated fats found in meat and dairy.

4. Drink plenty of water

Water is the best fluid for the body, and has zero calories. Drink it instead of soda, juice drinks and alcohol, which are high in calories but little or no nutritional value.

5. Keep a food record

When measuring the calories consumed in the day, it is easy to forget that pinched the two cookies in the afternoon, or a glass of wine with dinner took ... unless you have all this in writing. The food record is also useful to identify and change certain eating patterns.

6. Exercising

No weight loss program is complete without regular exercise. But in fact, exercise is not only useful when trying to lose a few pounds, but numerous studies have confirmed that they are extremely important for weight maintenance.

A good and complete fitness program should include aerobic exercise and strength training and flexibility.