The ends of summer have arrived and when you put on your autumn clothes you are surprised by a few extra kilos that, if you stop to think, are the result of some holiday excesses such as aperitifs before meals, a beer in the afternoon with some salty snacks, ice cream … You want to get rid of these 2 or 3 extra kilos but without prohibited foods, without having to count calories or go hungry because you have tried that before and it has not worked for you.
We have a plan: erase the word diet from your mind and replace it with change. Change in your menus, in your lifestyle and also change in your line when you have eliminated what is left over. In just one week you will feel better and more beautiful. You just have to make these changes and follow the diet for a week that you can download here:
CHANGE # 1: EAT ONLY WHAT YOU NEED
We eat more food than we need because we eat too fast or because the portions are excessive and, although we need much less quantity, we end up with what is on the plate, as we were taught when we were little. Also because we snack between meals or after dinner and many times not from hunger but from boredom, nerves, we feel better … And the more quantity, the more calories. Statistics confirm it: Spaniards exceed the recommended amount of calories by 17%.
CHANGE # 2: TREAT YOURSELF
But let it be only one a day (and if it can be only 2 or 3 times a week, the better). Change that “if all for a little bit nothing will happen …”. Everything counts and everything adds up, so to eliminate, you must start subtracting: count the whims that you allow yourself each day and reduce them to just one. But this one that you allow yourself, enjoy it and not because of the quantity but because you taste it well and make it a pleasant experience.
CHANGE # 3: MAKE UP, BUT DON’T SKIP MEALS
An excess has no consequences if it is compensated later with exercise or eating less, but it is not worth skipping a meal. Doing so will not only not cause you to lose a gram but it can lead you to gain it since you will arrive with a ravenous hunger for the next meal.
CHANGE # 4: DO NOT GIVE UP THE SWEET, BUT LEARN TO APPRECIATE THIS FLAVOR
It will be because the consumption of sugar stimulates the production of endorphins, the “hormones of happiness” or because, according to a study by the University of Chicago, women sleepless and worse than men and this leads us to take more sweets … For whatever reason, the truth is that many of us unbalance the menu to fall into the temptation of a saloon, a cake, or chocolate. That doesn’t mean, however, that you should give up candy entirely. We can find this flavor in healthier and less caloric foods such as dried fruit or fresh fruit if it is ripe, for example.
CHANGE # 5: HOW CONSCIOUS
When you eat “automatically” you don’t even know what you eat. It is the typical unconscious snacking that we do in front of the TV, in the afternoon … When you eat, do it being aware of what you put in your mouth, chew it slowly, savoring it …
CHANGE # 6: MODERATE YOUR SERVINGS (BUT DON’T SKIMP ON THEM)
If you drastically reduce calories, you will surely lose weight, but you will also regain it quickly. Serve yourself moderate portions and don’t skip any dishes, not even dessert (fruit or dairy-based).
CHANGE # 7: INCREASE THE CONSUMPTION OF VEGETABLES
Vegetables are very satiating and provide few calories if your hand does not fall asleep when dressing or cooking it. Therefore, our recommendation is that you increase the amount you eat daily so that by doing so, you stop taking other more caloric foods. If you eat a plate of cooked vegetables first, put some salad as a starter; if you have a sandwich, add lettuce, onion slices, tomato, cucumber … Even some afternoons you can have a green smoothie as a snack instead of a sandwich (or unspeakable things that sometimes lose us …).
CHANGE # 8: GET TO 3 PIECES OF FRUIT A DAY
Spaniards consume an average of two pieces of fruit daily, instead of the three recommended. Well, this has more consequences than you might imagine: slim women have been found to eat one more serving of fruit a day than women with weight problems.
CHANGE # 9: LITTLE KITCHEN
You will love this point but it is true, nothing lightens the menu more than spending a little time in the kitchen and that your menus are based on salad, steamed vegetables, meat or grilled fish … Simplicity is linked to lightness in this case.
CHANGE # 10: WHEN COOKING, TRY THE DISH ONLY ONCE AT THE LAST MINUTE
Many women are unaware that while cooking they eat almost an extra serving, which repeated day after day can add up to a considerable amount of calories. And if while you are preparing lunch or dinner you feel hungry and you can’t wait, chew a few pieces of apple or some carrot sticks.
CHANGE # 11: AVOID “BAD” COMPANY
French fries, sauces … The accompaniments are many times responsible for the recipe losing its healthy essence and becoming a dish with disproportionate amounts of calories, fat, salt or sugar.
CHANGE # 12: TAKE A GOOD LOOK AT WHAT’S IN THE SALAD
Between the 40 calories of the classic lettuce, tomato, onion and carrot salad, and the 300 of the Caesar salad (chicken, fried bread, Parmesan cheese) there is a difference of no less than 260 calories. And it is that appearances can be deceiving and there are “cheating” ingredients that make you believe that you are eating very healthy when in reality they are authentic caloric bombs.
CHANGE # 13: SET ASIDE YOUR LARGE PLATES AND STICK WITH THOSE FOR DESSERT
If you serve yourself in dessert plates, even if you repeat, you will have the feeling of having eaten twice as much, when in fact you have had the same or less.
CHANGE # 14: SET A MEAL SCHEDULE AND TIME LIMIT
Establishing a schedule for meals is helpful, but also setting a cut-off time for eating will help you get into the habit of not snacking late at night, when you are most tired and snacking can get out of hand.
CHANGE # 15: IF YOU ARE HUNGRY, EAT
Better yet, don’t wait to be hungry and anticipate. People who do not eat to avoid getting fat end up biting anything. On the other hand, if you eat every 3-4 hours you will avoid snacking, bingeing, and you will sit at the table with the right appetite.
CHANGE # 16: A GLASS OF WATER BEFORE EACH MEAL
A glass on an empty stomach, another before the mid-morning snack, one before lunch and a digestive infusion afterward, another before the mid-afternoon snack, and finally, one before dinner. And there are already 6 of the 8 glasses that are recommended to drink daily.
CHANGE # 17: EAT SITTING
Today it is common to eat standing up on the way to work or to a meeting or take advantage of lunchtime to do any business. Well, here you have a compelling reason to sit at the table: you cannot “measure” what you drink and you have the feeling of having eaten almost nothing, and you will also chew in an accelerated way. The result is that you can eat no less than 700 calories in 10 to 15 minutes.
CHANGE # 18: ALWAYS MAKE A SHOPPING LIST
Before going to the supermarket, make a list of the foods you need, so it will be much easier for you to identify the temptations and avoid them. Also, do the shopping on a full stomach. If you don’t, it will be your stomach that decides, not your head, and it is likely that you will return home with a shopping basket full of cookies, snacks, and other high-calorie foods.
CHANGE # 19: TAKE THE TEMPTATIONS OUT OF SIGHT
If your pantry is full of pastries, snacks, etc., you will hardly be able to resist the temptation to snack. Instead, fill it with fruits, vegetables …
CHANGE N # 20: MAXIMUM, 2 COFFEES A DAY
More than four cups a day can contribute to anxiety that, in all probability, will lead you to snack and eat more when you sit at the table. If you usually drink more than 2 cups a day, replace them with diuretic infusions.
CHANGE # 21: BRUSH YOUR TEETH IMMEDIATELY AFTER EATING
Dont wait. Brushing your teeth after a meal sends a very important signal to the brain: you are no longer “allowed” to eat more.
CHANGE # 22: SLEEP WELL, RESTING
As you have seen in point 4, women sleep little and badly. But it is important to correct this trend and not stay in the “bad of many”. Sleeping and waking up rested are key to not having to turn to food for extra energy.
CHANGE # 23: GET ACTIVE
Any diet that wants to be balanced and healthy to stay at your ideal weight needs a supplement and this is none other than physical exercise and leading an active life. If you eat lettuce and little else from the sofa at home, you will only be hungry and it will be difficult for you to see that this hunger is equivalent to the weight indicated on the scale. A weight that will not lose as much as if you eat balanced and do sports, you go everywhere walking (or as many as you can), you go up and downstairs …
AND WHEN DOING THESE CHANGES, DO YOU SEE RESULTS IN A WEEK?
Yes. The plan that we propose is a simple way to lose weight by eating a balanced diet, without counting calories but controlling the amounts, as indicated in the menu that we propose below. It is effective because it eliminates toxins that your body does not need, so in addition to losing those extra pounds, you will feel better and it will help you put the order in your diet and your habits. With what benefits you doubly. So your digestive system will return to normal, forgetting the overexertion involved in consuming large quantities of what you were used to …
To make it easy and comfortable, we give you a menu so you can follow it without problems. Ingredients and cooking methods have been selected for the menus that stand out for their diuretic, satiating properties or for their low-fat content.
WHEN TO DO IT?
This plan is ideal after times in which some excesses have been committed such as vacations or Christmas parties, and after which you not only need to lose some weight but also detoxify. As it is a balanced proposal, which includes all the nutrients, it is an excellent way to start a healthier diet and you can follow it as long as you want.