Practical tips for changing your lifestyle and lose weight without getting fat again

1. Keep a food diary, noting everything you eat.
2. Pay more attention to eating.
3. Do not eat reading or watching television.
4. Note as well have been their eating patterns.
5. Avoid feeding "automatic" - without eating, just because others are eating.
6. Identify the factors that lead to overeating.
7. Try to weigh at regular intervals.
8. Keep a chart of weight.
9. Follow a diet scheme previously defined.
10. Eat at an appropriate location, quiet.
11. Put down the silverware on the table between a bite and another.
12. Just do grocery shopping after eating.
13. Make a list before you leave home and only buy what is listed.
14. Keep foods more "fat" out of your sight and preferably out of reach.
15. Keep healthy food more visible.
16. Do not take the platters of food to the table.
17. Lift from the table after finishing feeding.
18. Avoid learn recipes for new dishes rich in calories.
19. Search for alternative social commitments that lead to eating or drinking (eg, instead of inviting your friend to drink a beer, call for tennis).
20. Develop techniques to avoid exaggeration when eating out. For example: when a barbecue, salad and eat very little meat. Replace the beer by the diet soda, etc ...
21. Prepare in advance for special events, like parties and travel. Try to plan your food.
22. Plan ahead for high-risk situations. For example if you go to a wedding party, try to plan in advance what you will eat and drink.
23. Keep a diary of exercise, noting each activity, specifying the duration and intensity.
24. Always remember all the benefits of exercise, which are not limited to caloric output.
25. Try walking more in the manner they find most enjoyable.
26. Practice informal physical activities. Tricks: Stop the car in a spot farther away, use more stairs instead of elevators.
27. Meet the caloric expenditure for each type of exercise.
28. Look exercising within your ideal range of work, controlling the pace of heartbeats.
29. Plan your physical activities.
30. Know the various causes of obesity.
31. Differentiate hunger for greed.
32. Try to resist the desires that lead to consume more calories.
33. Establish realistic goal for your weight loss program. Avoid the rush.
34. Do not pursue impossible goals. Peopl ideal is that you can achieve and maintain a healthy diet.
35. Give more importance on their behavior than to weight.
36. Do not confuse a stumble with treatment failure.
37. When you exaggerate by a stumble in calories, do not be discouraged. RECOVER quickly control the situation.
38. Explain the family how they can help you achieve your goals.
39. Try to involve family members in treatment. Ask that they read this advice.
40. Involve your family in your physical activity program.
41. Accept no pressure to eat more than planned.
42. Meet the caloric values of foods.
43. Do not stay long without food.
44. Meet the content of carbohydrates, fats and protein foods.
45. Look eat carbohydrates at every meal, avoid sugar.
46. Avoid eating fat.
47. Make tasty food, even with fewer calories.
48. Increase the amount of fiber, drinking plenty of greenery.
49. Always remember that the main goal of treatment is a change of lifestyle. The old habits have contributed to make him gain weight.
50. Always try to keep the psychological balance, the more you have reason to feel anxious.

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