The worst option you can take if you want to lose weight permanently is to join a radical diet that deprives you of all the foods you like.
The sudden and drastic reduction in calorie intake can be a very effective way to decrease the volume of the body, but is also reflected in highly unfavorable changes of metabolism with long-term negative consequences.
What makes the diets of deprivation so useless is that it cannot be kept in a long term. The ideal is to choose a weight loss strategy which you can adapt permanently, making it part of your new lifestyle.


When you realize that this is the time to start losing weight, there are some points to consider:
1 – WEIGHT
  • You must set a realistic weight, which you will certainly achieve it, but never try to speed up the process, not estimate more than 10% of your current weight;
  • You can lose weight and keep it;
2 – FOOD
  • No need for strict dieting to lose weight, you can and will lose weight by eating;
  • Choose foods that you enjoy and consume them to certain hours. Do not take breaks between meals more than 3 hours;
  • A vegetable soup or a salad with vegetables and fruit are the best options before starting the main course;
  • Do not forget to drink at least 2 liters of water per day.
3 – EXERCISE
  • You can start by doing 30 consecutive or fractional minutes daily;
  • 10,000 steps a day is a good starting point, use a pedometer to monitor your walks.
4 – PLANS and RECORDS
  • Plan your meals, do shopping lists and do not go to the supermarket on an empty stomach because doing so you run the risk of buying high-calorie foods;
  • Plan your week and choose the mode and time that you will spend on physical activity;
  • Record all of your day(s) activity(ies) to develop for your weight loss.
5 – Be PATIENT!


The support of friends and family!
Ask for support to family and friends; explain to them how important it is for you to achieve this goal of weight loss and how important they are to this route.
Especially before social gatherings or festive seasons, talk about the various alternatives to provide as main dishes, entrees and fruits.
And when the results come, celebrate alone or with who helped you, but do not forget to reward yourself for all the work invested in weight loss. A new outfit, a trip to the hairdresser, a massage, a glass of wine with dinner, these are some examples of some pampering! Never let it be a gift or presented with candy or food very caloric.

Control Your Appetite
When you feel hungry, you eat. What could be more natural? The important question to ask is: how often you are hungry and how much food do you eat? Ideally, you should be satisfied with three meals a day – breakfast, lunch and dinner.
However, making snacks between meals is the rule to control the voracious appetite that normally occurs in the main meals. However, beware of the foods you eat, choose those with low sugar and low fat. That is, you should not eat more calories per day; otherwise you run the risk of adding food and not reducing the existing ones. The aim is to make small meals throughout the day, allowing you to eat less in the main meals and better control of the quality and quantity of your diet.
This is a key issue for successful weight loss. When you start a diet plan you can never feel hungry, otherwise failure is guaranteed.

When you feel hungry is because something is not correct, or you are doing intervals greater than 3 hours between meals or eating very little. Both cases are recurrent. Regular and respect the hours of meals is more difficult but an essential step. Eating little is also common.
When a nutritionist or dietitian prescribes a healthy eating plan for weight loss, the first comment is: “So much food! If I eat little and I’m fat, I eat it all still get fatter. I cannot, I have to cut back on food.“ This reaction is common. What happens is that the caloric value of food advised by the nutritionist is low, so you can eat several times a day, but with low calorie intake.
Hunger and desire to eat are different things
If you’ve tried to be for two or three days without eating solid food, will certainly know what it feels like hunger. It is painful and very uncomfortable. Do not make the mistake of confusing hunger with the desire for food, you may experience a few hours after lunch. It is always a good idea to ask yourself whether you really need to eat.
Surprisingly, in most situations – you will be able to respond negatively. When eating becomes a habit, something that is just to spend time or addiction, it’s time to change. Do not wait until you feel more motivated – change your habits NOW.

High fiber foods promote satiety
The stomach has a “memory” of its own. Once accustomed to a certain amount of food, he will not rest until they meet that level. The stomach expands according to what you eat and, in fact, there is no reason to eat more than the amount of nutrients the body needs.
One way to prevent excessive intake of food is to ensure that your diet includes sufficient amounts of fiber, eating vegetables, dark bread and other foods rich in fiber. The fiber has a “sponge” effect. It absorbs liquid and expands, as happens when you put a sponge in water. When the fiber expands, it produces a feeling of fullness, which makes it considerably easier to indulge yourself by eating less food.
The plant foods contain fiber, but some of them do not have fiber due to the refining process, some methods of cooking and freezing. So, all unrefined foods such as seeds, whole grains, brown rice, whole meal bread, pasta, fruits and vegetables are those with higher fiber content.
Warning not to be confused with whole grain breakfast cereals, this is because the latter are usually highly processed, and they lose the fiber and contain lots of sugar. The same applies to whole or dietary said wafers and toast. Check the labels on cereal and watch the amounts of fiber (per 100g of food) must be at least 10g but the higher it is the better, since the fiber promotes satiety.
About the bread, the more darkly and seeds have, the more fiber it contains. White bread or housing is made of very fine flour with virtually no fiber. So, when you need to choose what snack to eat, choose these foods and fruits. Do not forget to eat at least 3 pieces of fruit per day, preferably varied.
One of the reasons why you should never stop eating rice, pasta, bread, beans or lentils, in the main course, is that all these foods promote satiety. And if you choose rice, spaghetti or other pasta, not only varies you food as it provides more benefits to your weight loss plan. If in the main meals you choose to eat only fish and vegetables, you will be hungry very quickly and you will feel the need to eat something that has a lot of calories.