How to reduce the amount of calories a day to lose weight

Did you know that lack of sleep, not to allow the satiety signal reaches the brain, can do we engordemos? Also an insufficient sleep stimulates appetite

Needless to say that calories are what make us fat, along with bad habits and lack of exercise. It is for this reason that decrease the amount of what they eat is vital to maintaining our ideal weight and feel healthy.

To launch a program to lose weight will be ineffective if not we take into account the amount of calories we consume per day. It is necessary to know how many are necessary to keep us healthy. Above this amount, it will become fat and therefore, excess pounds.
Nutrition experts indicate is needed to reduce by 500 calories per day to be able to lose weight. But this is not only leaving to eat, but that combined with a good workout and a balanced diet.

Methods to reduce the amount of calories a day

Sleep well

Believe it or not, weight loss is related to the number of hours sleep per day. Inadequate sleep leads to increased production of a hormone that not only stimulates the appetite, but also, that inhibits the signal of satiety to the brain. While more hours you sleep, less time to think about eating. But in addition, This will bring other benefits to your health, such as recover energy to face your day, not make you sick so much, being in a better mood, avoid stress, etc. Respects the schedules when you sleep (lie down and get up at the same time every day).

Drink plenty of water

Diets are not only limited to the consumption of liquids, but the truth is that drinking three liters of water a day helps metabolize fats (to eliminate them slowly) and also fill the stomach to suppress your appetite naturally. This does not mean that you only consume water and fool the desire to eat, but before that consume a chocolate or some potato chips, better drink a glass of water. This will help you to eliminate toxins and relieve constipation. Your skin will look much nicer. If you drink a glass of cold water 15 minutes before eating, won't have so much anxiety with food.

It decreases the amount of sugar

This ingredient that is present in the vast majority of processed and prepared foods does not bring anything good for health, but quite the opposite, because it generates them. Decreases or directly eliminate the consumption of sugar to enjoy benefits that you even imagined as having a more radiant skin or less decay. For each tablespoon of refined sugar you'll be adding to your body 20 calories, in addition to release insulin, the hormone that helps to accumulate fat.

Consume more fruits and vegetables

Add lots of fruits and vegetables to your daily diet has many benefits for your health. Nutritionists indicate that the amount recommended per day is five portions between the two groups. They will give you fewer calories and at the same time, will help you reduce the intake of other foods. For example, mid morning in the office, opt for an Apple or a PEAR instead of a chocolate cake or a cake with cream. Fruits and vegetables provide us with vitamins, minerals, fiber, water and other trace elements. And in the vast majority of cases, by less than 100 calories.

It complies with an exercise routine

There is no doubt that it is the ideal complement for slimming and lowering the calories for lunch. The body, to keep moving, burn what "it extra". And no need to go to a gym or an Academy: opts to walk faster, jogging, running, bicycling, swimming or walk your dog through the Park. So the effects noticeable in the short term (and don't think that all the sacrifice was in vain), meets at least 30 minutes of exercise per day, interspersed between them to get the muscles not used and you can work the body in general.

Choose less fatty foods

Included in your low-fat dairy diet or low-fat (yogurt, cottage cheese, fresh cheese, semi-skimmed milk type Burgos, etc), lean meats (Turkey or chicken without skin, beef tenderloin), ham, bacon, salami of bird, fat-free broths. Replaced with fish meat and eggs (three times a week).

Consuming sauces and salad dressings sparingly

The recommended between the seasonings are olive oil, then sunflower or corn. Always use them wisely, because they are healthy, but at the same time they will provide you lots of energy. In the case of sauces, choose those that have less fat, i.e., tomato, pepper, a mayonnaise lightened with yogurt or with vegetables. If you prepare it yourself, be careful with the amount of oil that you use.

Prepare food properly

There are many ways to prepare dinner and lunch in order to add less fat to food or to individually remove which is "by nature". The iron is suitable for birds, fish and some vegetables. Papillote served for fish or vegetables such as potatoes, seasoned to taste and are wrapped in a heat-resistant paper. The stew is used for linings of vegetables, in the frying pan with a little oil or vegetable spray. Steamed, boiled or cooked is a good idea, just that baked.

FRY only at specific times

Once a week you can treat yourself to eat something fried, not deprive you of this. If you'll take battered food, add a tablespoon of water per egg which you mix, so they absorb less oil. Use kitchen paper to remove excess. In stews or casseroles, remove poultry skin and visible fat from meats before cooking.

Share on Facebook Share on Twitter Share on Google Plus

About Good Eating and Health