User:Amily Olivia/sandbox

Tricks and basic keys to lose weight
Lose weight, without a diet? Yes. Of course, as long as you take into account these 10 tricks and keys to achieve it. From looking at sugar and carbohydrates to daily exercise. A decalogue that should be your mantra. If you are tired of starving, if you don't want to give up chocolate, if you don't want to saturate your body with protein, follow the advice we give you and you will see how the scale will smile at you. You just have to add to your day-to-day the little secrets that we share with you. These tricks to lose weight are infallible if you follow them daily and consistently. We know a thousand and one types of diets with which to lose weight fast, we are also experts in intermittent fasting, in types of carbohydrates, proteins and we even know the ABC of exercises to lose weight by heart. But, have you stopped weighing in the basics? And when we talk about basic things, we talk about EATING MORE, MOVING, COOKING RICH or BEING AWARE OF WHAT YOU EAT, how much, and how. We talk about all these things in this decalogue. Eat more? Of course yes. And we have good reasons to encourage you to do so. We are not inviting you to spend 24 hours a day eating food, but rather that at least the 5 meals a day, you comply strictly. And do you know why? Because among other things, with each digestion of each of them, you are also consuming energy! And therefore, doing a calorie burn. Skipping meals in order to lose weight will only increase your hunger pangs, slow your metabolism, and encourage the rebound effect. We also talk about another logical thing: move more. But this does not mean that you sign up for all the Zumba classes that are this week in your gym, but that you take advantage of daily activities to make active gestures: take the garbage down ... down the stairs. Go shopping ... walk! And also, knowing how to choose well what type of exercise you do, always taking care of your body and your muscles for a better response.

Nor do we forget to cook rich, healthy, and conscious. And although it may seem obvious, there are many benefits that can be obtained from this practice if you do it daily. Rediscovering cuisine, organic food, markets, even rediscovering the menus of your favorite restaurants, looking much more deeply at each choice, will make you more aware of what you eat and how you eat it. And this, even if you don't think it's important, also has consequences.

We also reflect on everything refined and "bad" food. Although our decisions are often worse. At our disposal, we have endless options that do not do our body any favors and much less, our weight loss plan. So looking carefully at every detail, knowing what type of sugars, what type of carbohydrates or proteins we eat, in what quantities, at what times of the day, and in what way, will help us in that task of, not so much counting calories, but taking care of our habits.

Losing weight, taking care of yourself, is easy. And above all, it is a great act of love towards yourself. Here, some "tricks", tips, keys ... call them what you want, but remember them.

Yes, you read it right. What your metabolism needs to stay active is not to put yourself in "restrictive mode", the more you deprive it of food, the more it will retain the little you give it.

EAT MORE
YES. Eat five meals a day that starts with a good breakfast, two healthy snacks, a smart meal (depending on how physically active you are going to do afterward), and a light dinner. Each digestion uses energy, so if you control the portions, your body will start to burn more calories.

NO. Never skip meals, the only thing you will achieve is to accumulate hunger, slow down your metabolism and enhance the rebound effect if your diet.

Eat Breakfast Like A king
Nutritionists do not stop insisting on the importance of the first meal of the day, which is the one that starts the metabolism, the one that provides you with energy, and the one that helps you regulate your appetite until the meal. Of everything. Your breakfast should contain healthy carbohydrates (whole grain bread, cereals, or biscuits and better biological, without added sugars or fats); natural juice or fresh fruit (better at the beginning to improve digestion); a skimmed dairy or vegetable (if you are lactose intolerant or want to reduce calories even more), coffee or green tea (your first dose of antioxidants); healthy proteins(Iberian ham, turkey, egg) to take away your hunger; some healthy fat (virgin olive oil!) and something sweet if you feel like it a lot (it's the best time to take it, you have all day to burn it off), like jam without added sugar.

Eat bites between hours
In addition to helping you keep your metabolism active and consuming energy, it is the only way to control your appetite and not arrive with a wolf hunger for lunch or dinner. Of course, this snack must be healthy. Psychologically, it will be an endorphin "rush" to be able to eat when you're hungry.

YES. Natural, unroasted nuts such as walnuts, cashews, almonds, or sunflower seeds; a piece of fresh fruit or a handful of red berries (second antioxidant portion); a skimmed yogurt; a puffed rice pancake; a can of natural tuna or low-fat cold cuts ; a couple of oatmeal cookies or a couple of ounces of dark chocolate if you have a sweet tooth.

I Want some sweet
Okay, but be smart. If you have an irresistible desire to put something sweet in your mouth, let it be an ounce of dark chocolate, a puffed rice pancake, a homemade sweet, a couple of whole grain cookies without white sugar, a yogurt with Agave syrup or a piece of fruit. But if you are able, wait a few minutes and instead of eating sweet, have something salty and more nutritious, for example, a small sandwich of tuna or Iberian ham, a French omelette or a handful of nuts. They will satisfy your hunger (eating sweet you will want more sweet in a short time), they will provide you with fewer calories and more nutrients. The important thing is to get off the "sugar wheel" and eat "real" food.

Discover the hidden sugar
Do you eat little, try to be healthy and still can't lose weight? The class may be in white sugar, a chemical that does not provide any nutrient to the body and many calories.

Don't you take sugar? You may not add it to coffee but you are taking it through sliced ​​bread, packaged vegetables, tetrabrick soups or purees, cold cuts, smoked salmon, yogurts, precooked foods ... you just have to start reading the labels of what you buy to bring your hands to the head and realize how much sugar you accidentally ingest. Less energy All that sugar is what causes insulin spikes, that you are always hungry and that you are low on energy.

When and How
As we told you before, many times it is not the food itself that makes you fat but the way and when you eat it. For example, carbohydrates are recommended in the morning or at noon if you are going to make a physical effort later, but not at night, when they would accumulate during sleep. For dinner, proteins are much lighter , especially if you have exercised, since they are food for the muscles. It is also important to combine food well: pasta and protein always "marry" with vegetables, but they do not go too well together, as they result in dishes that are too caloric and difficult to digest. The way you cook food is also essential: best fresh, steamed, baked or grilled.

Be your own chef
Join the tupperware fashion and take your food to the office, so you will have the security of knowing what you put in your mouth. Outside the home, and "from the menu", it is difficult for the oil they use to fry to be olive, for the food to be fresh or for the fats to be unsaturated. Plus, it's easy to be tempted to grab sauces, bread, and sweet desserts. '''Shop and cook. Discover the pleasure of going to the market and discovering unrefined food in organic''' supermarkets. Cooking can also be a relaxing activity and, above all, you can control the quantities, ingredients and preparation. Out of home. If you have no choice but to eat from a restaurant, Take dishes whose ingredients are visible (fish or grilled meats, for example), avoid sauces and for dessert, have an infusion. If you can choose, better foodjapo.

Take care of your muscles
They are the best allies of your metabolism. Keeping your muscle in shape will mean you burn more calories at rest, since muscle consumes a lot of energy. It is also the best guarantee not to suffer the dreaded "yo-yo effect" if you diet and to keep your weight stable. Cardio + toning. This is the best combination to lose weight, cardiovascular exercise is not enough, so do not kill yourself to do spinning and get more in the body pump classes, yoga or in the machine room. Also, maintaining good muscle tone is what will keep your body looking young and athletic, with all your curves in place and without sagging.

Move More
You already know that exercise is a great ally to maintain weight and not have to diet. But the sport is not only done in the gym or on the paddle tennis court. If you add activity to your day to day, especially at certain times, you will not stop consuming calories. Active gestures. Leave the car and walk or take the subway to work (it is a great gym), take the stairs instead of using the elevator (taking the steps two at a time will tone your buttocks), take a walk after eating, install a elliptical machine at home, join the bicing trend, play with your little ones, make love ... everything adds physical activity and reduces calories at the end of the day.