Dieting without starving seems too good to be true? A small change in habits, the replacement of some food and careful attention to his body and how it is enough to lose those extra pounds and no great sacrifice.

1. Start paying attention to your body - when is gets hungry? Why? When will usually eat? Why? Learn to distinguish when you eat because it has really only come when the appetite for "greed", to be bored or because someone around you is something to nibble. To tame your appetite and lose weight is to eat well! It seems counter intuitive? Not!
2. Deciphered the moments of true hunger, we must eat, but eat only until you feel satiated, ie, without hunger. This is because normally eat until we feel full, which means it was already too! If you get hungry again sooner than usual, not hurt. Eat until you let go hungry again. Soon it will get used to "feel" your body and respond to it naturally and effectively. Eating more often throughout the day, but in smaller quantities, has many advantages!
3. Starving or skipping meals is not a diet is detrimental to health. Studies show that people who lose weight naturally, using a progressive and healthy diet, are more likely to maintain their weight long term, as opposed to someone who uses a diet "crazy" and quickly. Yes, you can see immediate results, but long term will lose sight of them in the twinkling of an eye!
4. It is never too much focus on the importance of a good breakfast. If you leave the house without the energy to face another long day, not just your belly that will complain! Tiredness, deconcentration and sick will take care of themselves, and when the belly begin to hours, will devour all that come across ... is where we run crazy mixes such as coffee and patty or a Coca-Cola and empadinha a mid-morning! If you're not used to the first meal of the day, train your body to learn to love again for breakfast: start with a yogurt or a piece of fruit, add a slice of toast, a bowl of cereal, coffee with milk, juice natural ... nothing will soon begin to wake up full of hunger and you will feel in shape all day!
5. Whenever possible, make every meal a real ritual. Focus on food, eat slowly, chew well, savor each bite, making several breaks until finished. If you follow this process will be easier to perceive the moment is satisfied. This also implies that it can not take lunch to make those five thousand calls or answer a ton of emails that are waiting for two days. Always allow at least half an hour in your schedule to enjoy every meal.
6. While sitting at the table, try not to fill the dish too much, if not, will feel obliged to eat everything, even if they do not feel like either one more mouthful. Less is more ... and will have the opportunity to prove just that!
7. Analyze your current diet, especially foods that fatten or that fit into the wheel of unhealthy foods. Gain weight for a very simple reason: we eat more calories than those who spend. Therefore, we must nip it in the bud, or eliminate (or reduce) the consumption of foods that do not match with a healthy diet, starting with the sweets, pre-cooked meals, fried foods, snacks and appetizers; soft drinks and alcoholic beverages, meat fats (the goose and duck are also included here), the sauces very saturated, fatty cheeses, cured meats and sausages. Have not noticed already? Avoid these foods because they are highly caloric, non-satiated and not provide any nutritional benefit, having, fortunately, many substitutes to its height!
8. Then comes the replacement of some foods, small gestures that will make a big difference in your daily intake of calories. You can, for example, replace the milk, butter, cheese and yogurt, half fat, the lean, instead of mayonnaise, choose to put mustard on their sandwiches, instead of sugar, take your coffee with sweetener or surrender of both; replace a hamburger for a chicken sandwich with lettuce and tomato; forget the fries and bake a potato in aluminum foil to accompany your grilled steak, when the baker brings the bread mixture, rye or whole, instead of usual spouts. You see, there are many alternatives to satisfy your appetite in a healthy and tasty ...!
9. Drink lots of water! About 70% of the human body is water, so it makes sense to ingest one and a half to two liters of this precious liquid per day. In addition to moisturizing, helps eliminate toxins and has no calories! Sometimes your body is confused and sends hunger signals when in fact they have is based. The next time you feel hungry, drink a full glass of water. In place of water, or just for a change, make a nice cup of tea, preferring the citron, lime, jasmine or rose hip. Moderate coffee drinking (more than 3 per day begins to be harmful) and red wine (one glass a day is a powerful antioxidant).
10. Say yes to foods with high water content and fiber, like fruit and vegetables. Due to its constitution, are foods that satisfy our appetite in smaller quantities and, of course, with far fewer calories! From here comes the (successful) strategy to eat before meals, a good soup or salad. Besides being an entry that meets the most ravenous of appetites, only its appearance already "fills," which leads him to eat much less when you reach the main course ... and the best part is that it will not get hungry.
11. Add vegetables to everything: saute with pasta or rice, serve with a grilled fish, like a good omelet filling or to make a vegetarian pizza. Precious energy source, plants help to speed up your metabolism.
12. Make fruit your snack of choice! Beyond satisfying hunger, is packed with vitamins and nutrients and there are a variety to choose from. Your body and taste acknowledge the fact of not having to eat the same thing!
13. Eat more, feel satisfied and lose weight is possible, choose foods such as eggs (protein rich) soups (fewer calories and many vitamins, minerals, fiber and water), stews, cereal, pasta and bread, flesh lean (especially chicken and turkey), fish (omega 3 has a healthy fat and phosphorus, which is excellent for the brain), tofu, nuts, legumes (peas, beans, grains) and vegetables (the leaf dark provide calcium, iron and antioxidants).
14. Use and abuse of fiber! These marvels of modern diet and take stuff to digest, which will leave you satisfied for longer. Because they are not absorbed by the body, are still the perfect match for regular intestinal transit.
15. The idea is not to ban the candy of your life completely, but alert you to the tricks that these little treats prepare us: we feel like a chocolate mousse that devour in two days, we feel good, but not slow anything (but because this kind of food does not quench!), glucose levels fall dramatically and the result? We want another mousse and why not a slice of cheesecake!? If you eat well throughout the day, every day, these sudden and voracious attacks tend to disappear and is going to taste the sweets of a more natural and balanced. Once a week, sweets are a treat, but rely on these calorie bombs to kill the hungry, ready to extend a welcome to the extra pounds he lost last month.
16. Did you know that a potato has about 100 calories when cooked, but if 700 chips!? For quick dishes, tasty and nutritious opt for baking, grilling or baking foods, avoiding or reducing the use of oils, olive oils, butters and margarines. Cooking with wisdom is simple! Refer to the pressure cookers and steam, without forgetting the oven and microwave, and in time to get in pots, choose the adhesion.
17. Eating out can often "finish" with a balanced system, but need not necessarily be so. Some of the tips mentioned above are worth as much or more when eating away from home: always start with a soup or salad to decrease from the outset, the intake of extra calories, avoid sauces, cream and butter ... and in this order of reasoning , the basket of bread as an accompaniment to opt for salads and vegetables instead of the usual potatoes and rice, when confronted with the double b & a, choose only one, never both! The dessert can be "fatal", so a fruit salad or ice cream is always a good option. Of course if you are celebrating a special occasion or if it has not committed great excesses, is not a nice slice of chocolate cake that will ruin your health ... the opposite!
18. A healthy diet should be varied, not only to allow the intake of nutrients essential to our well-being (protein, carbohydrates, vitamins, minerals and fats), but also to satisfy us, avoiding the constant attacks of desires for snacks or entire folders of chocolate! To help, print out this cheat sheet and place it on the refrigerator door:
    4-11 servings of carbohydrates (cereals, bread, rice, pasta ...)
    3-5 servings of vegetables
    1-2 doses of legumes
    3-5 doses of fruit
    2-3 doses of fish or meat, legumes and eggs
    2-3 servings of dairy products
    If you follow this diet plan, the pounds will disappear and you will be an example of those who have health to spare!
19. A healthy diet can only gain an ally to her exercise routine. Too much or too little, the important thing is to move at least three times a week. The reason is very simple: burning calories, reducing fat, increasing muscle mass, which ultimately speed up the metabolism, which in turn burns calories (even while you sleep!). It's the best vicious cycles that exist! Apart from feeling better about himself, will live each day with more energy and productivity, a move that will help you to maintain the diet. Convinced?
20. Lose weight naturally and healthy does not have to mean deprivation or many endless hours with stomach stuck to the back! It is above all a matter of lifestyle. For lasting results and overall well-being, invest in a stable relationship with the wheel of the food, not to mention the financial and other hobbies like being with friends, traveling or reading. Thus, the food is no longer an obsession and are you going to be in the foreground!

Source: My Diet

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