48 small dietary habits, to fat loss

Weight loss for women, is the eternal topic. Is something women should adhere to every day. However, when you treat weight loss as a way of life, you will easily have a good figure. Science diet is very important, reasonable arrangements for 1-day diet, is a good figure guarantee.
1, eat breakfast: Breakfast is the key to open one day metabolism. Nutritionists recommend a good breakfast: milk + cereals (bread, bread, cereals, etc.) + a fruit or vegetable + an egg.
2, day 25 to 30 grams of fiber: fiber consumption can not be absorbed by the body, but a long residence time in the body, can create the feeling of fullness and reduce the desire to eat. Whole grains, beans, nuts and dried fruits are high in fiber foods.
3 in the morning to eat fiber: for example, adding a breakfast of fruit, vegetables, help to control appetite afternoon.
4, do not eat too little: the starving body will automatically store fat. To lose weight, the correct way is: frequent and healthy eating.
5, two snacks a day: Recommended snacks: milk, yogurt, fruit, nuts. Snacks time: 10:00 or so, around 3 pm.
6, day 3, the two staple foods: Carbohydrates are the body's fuel, refused to staple foods, meaning rebound quickly.
7, using D to edema: swelling of the food shall we eat dinner, After a hard day for us to help eliminate toxins, edema vegetables can go a bitter gourd, wax gourd, etc., the staple food, you can eat bean soup, barley porridge, and so benevolence.
8, 4 1 kg of fruits and vegetables a day two: 500 grams of vegetables, fruits, 200 grams. Fruits contain some sugar, to avoid weight loss during the fruit instead of vegetables.
9, the daily intake of 1,000 milligrams of calcium: energy consumption in the same circumstances, the average daily intake of 1,000 and 1,500 mg of calcium intake than 600 mg of calcium per day, more than three months lost an average of 2.7 kg of body weight.
10, 250 grams a day to eat dairy products: Eat more low-fat dairy products, people, body fat content less than the average person.
11, 4 times a week fish: Omega -3 fatty acids in fish help to break down fat.
12, each taking a food: every time you open the refrigerator only 1 out of food, such as a yogurt or a small piece of chocolate. That the whole box of all side out, to eat the rest and then put back the idea, often resulting in nothing left to eat no less than all of the results.
13, not in the refrigerator or pantry before eating. Went to another room, sit down and enjoy what you've got the taste.
14, 1 to 2 capsules after a meal to eat kiwi. Kiwifruit nutrients in food digestion and helps break down fat.
15, need for early dinner. Dinner to try to end four hours before bedtime.
16, daily 50 grams of nuts. Catalysis nuts contain fat, trace elements.
17, slow drink boiled water: to drink 6 to 8 glasses of water a day. Drink slowly to avoid edema.
18, salt: no more than 6 grams of salt a day.
19, try to use olive oil cooking.
20, oil-free cooking. Can be soup, wine, lemon juice and other food instead of cooking oil.
21, using flat-bottomed nonstick pan. Flat-bottomed nonstick pan on the bottom of the pot can make non-stick surface, food oil, meal by at least 100 calories.
22, oil bottle with nozzle. Each time the food cooking surface is sprayed with a little bit of oil, can reduce the heat.
23, often roasted, boiled or steamed instead of fried, stewed in the way of cooking, reducing caloric intake.
24, remove visible fat. A pair of scissors in the kitchen to prepare, remove the ribs, and chicken skin, the visible fat under the skin of the flesh; soup soup so cool when you remove the oil slick.
25, eat the skin. Chicken breast with skin contains 300 calories, without skin, only 190 cards.
26, and more food grains. Nutritionists recommend a diet of 150 grains each day to 200 grams, as part of breakfast hours away, the rest can be arranged at the lunch.
27, eating clean food.
28, daily intake of less than 50 calories. A cup of sugary drinks to much higher numbers, so the next white water or a cup of tea instead of using it.
29, snack bags. Potato chips, cookies, chocolate, etc. If you really want to eat snacks, but also try to buy a snack bag, give up the attractive large food bag.
30, do not go to the supermarket on an empty stomach. Embarrassing and bowel sounds to motivate the appetite will we continue to take great food from the shelves of bags of food.
31, do not eat sweets at the time of fatigue. Dessert will consume the body of vitamin B, eat dessert when fatigue will be more tired, potentially will increase the fat!
32, home-made desserts. 60 grams of ordinary ice cream with 10 grams of fat 160 calories. Now we use 200 grams of strawberries (without the fat contains only 52 calories) pour a spoonful of low-fat yogurt (containing 1 g fat, 10 calories) instead. Only meet the desire to eat dessert and not gain weight.
33, soup. Food into a lot of water, consumption of the process can reduce 26% of caloric intake.
34, eat hot food. Cold food will have a lower body temperature, slower metabolism. Prior to cooking vegetables usually are not cool, so raw salad does not necessarily help you lose weight, the best way is to eat vegetables and the boiled water.
35, eat foods rich in Vitamin B6: Vitamin B6 is an important protein and carbohydrate metabolism of vitamins. Lipolysis is a "catalyst." Recommendations obtained from food, rich in vitamin B6 in bananas, carrots, beans and chicken.
36, eat tomatoes. Tomatoes are rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, and added a variety of vitamins, keep the body balanced nutrition. If a restaurant can have a cup of tomato juice instead of tomato.
37, carry healthy snacks. Apple or carrot was named the best weight loss supplements. They have a sweet taste, to meet the desire and need to spend a little time to eat.
38, fixed a meal: choose a meal of the day to provide food items, such as eating dinner every day from now on vegetarian and porridge.
39, homemade salad dressing. 1 spoonful of mayonnaise contains 100 calories, tomato sauce only 16 calories. With tomato sauce instead of mayonnaise salad, can reduce the 84 calories. If you use mustard, lemon juice or apple cider vinegar, the heat is lower.
40, less and more meals a day.
41, chew each bite 20 times.
42, switch to small dishes mounted food. This can reduce one third of the consumption.
43. Morning, eat chili. Breakfast eat red pepper can reduce the lunch and dinner food intake.
44.3 cups of green tea. Catechins in green tea can inhibit lipolysis, increasing the metabolism. Drink 3 cups of green tea per day, about three months can be reduced waist circumference by 5%.
45, when hungry, drink coffee. Coffee without sugar is a good low-calorie drinks, and can delay hunger, it is best to drink decaffeinated coffee. Special Note: there is discomfort usually drink coffee, people should not try.
46, slow down, stop for a while. Stomach takes 20 minutes to digest food, and then will be conveyed to the satisfaction of the brain. So was "full of the" before eating slowly, in the pause between each dish, seven full time to stop, you can lose weight calorie intake.
47, mirror seat. Sitting in front of the mirror, you will pay particular attention to their eating phase, elegant to eat natural speed to slow. Meanwhile, sitting in front of the mirror to eat, you will give more consideration to their body fat to look good ─ ─ again, and still eat a little it.
48, Do not let yourself go hungry. For a long time in the "hungry" state will make the body feel "very loss", the results need to eat more than, or even stop to eat and you still do not shut up. A bit hungry but not particularly hungry, it is the best time to eat.