1-To eat less fat
Manage fats. 10 to 20 g of butter and 2 to 4
tablespoons of oil per day. . Light cooking. Discard the fat from the container
after returning from food, and continue cooking. . Degrease the meat before or
after cooking. . Cook vegetables stewed in their water content, fat. . Do not
flood oil or butter steamed vegetables. . Cook roasts and baked fish, fat body.
Or coat a mini quantity, brush. . Do not accumulate fat foods during a meal
2-To consume less sugar
Drink water: that is it which
quenches the better. . Drinking exceptionally soft drinks .. Consuming desserts
home rather than trade. . Prepare these homemade desserts with little sugar:
halve the quantities of traditional recipes .. Consider a dairy and fruit
perfectly finish a meal .. Enjoy a sweet product, chocolate or other, letting
it melt in his mouth: never nibble at full speed.
3-To get to feel satiety
Be careful what you eat without
being distracted by something else: TV, conflicts table .. Spend at least 20
minutes at each meal .. Do not swallow a bite if it does not become soft,
almost liquid. Take time to chew, even naturally soft foods such as pasta or
rice. . Ask his cutlery between bites to train to eat slowly. . Combining soft
foods and hard foods. For example, add a chopped apple in a white plate of
cheese, croutons in a soup .. Have vegetables at every meal. Cook nicely
without overcook so that they stay crunchy and that we may need to chew. . Use
small portions. Do refills if one still feels really feel like eating. Think
about what comes next on the menu. . At the restaurant, do not order dessert
before the meal. If you no longer hungry, you will have to eat it anyway. .
Dining table, never standing or walking in the street. . If sandwich: arise
somewhere on a bench or a bistro table and eat his sandwich slowly. Choose it
based on wholemeal bread or baguette harder to chew the soft sandwiches. . If
burger: choose the least fat free cheese. Chew each bite. . Eat at least 50
grams of bread at every meal. . If ravenous hunger that encourages binge, eat a
piece of bread in much chewing. . If want to eat between meals, ask the
question: "Do I really hungry?". If the previous meal was usually
plentiful and savored slowly, the answer will be no. If it has been more or
less retracted, eating very slowly fruit, biscuits, bread or even a candy bar
and drink a glass of water at the same time. By following this strategy
throughout the year, you slowly lose your extra pounds without compel you on a
diet. And you do not resume.
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