#1 Drink lots of water and avoid carbonated beverages and fruit juices.
#2 Avoid super meals: you should do 5 or 6 small meals throughout the day to maintain a constant level of blood sugar, avoiding insulin spikes.
#3 Physical activity does not mean slaughtering in the gym, you can just start to go for walks.
#4 It will seem strange but eat in smaller dishes, will give us the feeling of having the overflowing plate of food and we have just by looking satiated.
#5 Increase consumption of vegetables during meals, such as zucchini, tomatoes, cucumbers and consume many soups.
#6 The consumption of vegetables as well as raw, can be increased by consuming for example also together with the pasta or to accompany omelettes and make them more substantial.
#7 Avoid intake of foods made with white flour and whole wheat flour privilege, while white sugar prefer the one cane or sweeteners.
#8 Take coffee without sugar and avoid the coffee-based beverages in when too much sugar.
#9 Making use of skimmed milk, or of the powder as fat-free.
#10 Try to eat your meals at home, away from home because temptations would be too many.
#11 Eat slowly and drink between bites and the other, it helps to fill the stomach first.
#12 Spices and hot sauces favor not only the digestion but they help in burning fat.
#13 Prefer fresh fruit and fruit juices.
#14 Avoid eating too much at night, favoring a nice soup.
#15 The morning in the office try to get up at least every two hours and walk for about 5 minutes: helps circulation.
#16 Cleaning the house are a great way to exercise.
#17 When you are in a group, prefer chatting to food.
#18 Stay as little as possible in front of the TV and try to get out.
#19 Avoid the intake of alcohol.
#20 Eat yogurt at least 3 times a week.
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