Among the many reasons that people use for not giving more attention and take better care of one's body lies a lack of money. The idea that buying different foods which are used or have to enroll in the academy is very expensive and there are other areas of life that already require a certain expenditure and can not be brushed aside just serving as a reason not to improve food and joining a weight loss method.
- 1 1. Start a food diary
- 2 2. Learn to read the nutritional tables
- 3 3. Control the size of your portions
- 4 4. Use a free app to count your calories
- 5 5. Cut the calories from beverages
1. Start a food diary
To begin with, get that notebook that is leaning on his house and nobody uses or pass in a stationery store and buy a book or calendar. Those can be even simpler, which are not so expensive. Pass to write down everything you eat it. This will be your food diary.
With it, you do not can only get a better sense of everything you eat for a day, how can reflect better about their eating habits, understand why ate or did not eat anything, identify what may be holding you to have a good shape and working these areas.
For example, before you go to an important meeting of the work you can not resist taking a sweetie in the corner bakery or usually eat a salty the most in the college canteen-day trial, we have a sign that you may be eating for impulse to cash a nervousness.
However, it should be noted here that for the food diary really be helpful to you, it is essential to be honest and write down truthfully all that consumed during each day.
2. Learn to read the nutritional tables
You know that little square full of little letters you find on the packaging of all food products purchase, called nutrition table? Well, the information contained therein are golden for those who want to control weight.
That's because in addition to providing data on the amount of cholesterol, fiber, fat, protein, carbohydrates, vitamins, sodium and other substances, nutritional table also tells you how many calories per serving you ingest when eating food. And for those who do not want to overdo the daily calorie intake, this can not go unnoticed.
However, not enough to take a peek at that amount of calories and already consume the product. We must read carefully what the table says, not to be confused. It is that the packaging is usually written the number of calories present in one part and not the whole package.
So if you're not careful you run the risk of thinking that, for example, 150 calories per portion equivalent to a cup for example, are worth the entire contents of a package. Then you end up eating more calories and having difficulty maintaining good form, without even knowing why this is happening.
This information regarding the portion size can still serve as a basis to help you learn to control the amount of food you eat, it's just our third step.
3. Control the size of your portions
You do not want to make too many changes on the menu because they think this will endear the grocery bill later this month? So, learn to control their portions and eat a smaller amount of food, which is enough for you to meet, and you'll get even save a little.
Start by doing a test to first identify the size of the portions you usually consume. It works as follows: for example, for breakfast, grab your cereal and fill the bowl with the amount you usually eat. Next, take another bowl and fill it with the size of a portion indicated by the product packaging.
You will probably be amazed at the difference you'll find between the two bowls. Thus, to control the portion of food you eat, move using the amount indicated in the packaging of products. When this information is not available, try to decrease the size of the dishes you use or try simply serve a smaller amount of food.
4. Use a free app to count your calories
The technology makes a lot of people in life today and maintain proper form is one of them. You can download a free app on the phone that helps make counting calories than you eat in a day.
Sample applications that do not charge anything and serve as calorie counters are the Fat Secret and MyFitnessPal. In addition to group everything that you ingested in one day, they still report the number of calories present in various foods if you do not have the product packaging in hand with the data at the time.
This kind of registration helps control food and get to know the routine itself during meals.
5. Cut the calories from beverages
Once you began to trace the foods you eat and the number of calories you eat, you can reach the conclusion that needs to decrease the amount of those calories consumed. A simpler and less painful way to do this is by reducing the amount of calories obtained from drinks.
For example, when a glass of 200 ml of orange juice (94 calories) and a cup of coffee with sugar (29 calories) in the morning and a glass of 200 ml of cola (85 calories) for lunch one people already eat 208 calories before the end of the day.
Now assume that this person solve take another cup of coffee in the late afternoon and a dose of 150 ml of red wine (125 calories) at dinner. Then she will have consumed a total of 362 liquid calories throughout the day.
The number may not seem so high, but if we imagine that it could have been only in the coffee cake for breakfast, taken water (0 calories) for lunch and green tea (2 calories) at dinner, the total number of consumed liquid calories throughout the day (31) would be lower.