always start the day with breakfast and eat several times a day, small amounts of healthy food and starve nutritivos.No, otherwise sooner or later you'll find a atracón.Come slowly, chewing through every bocado.Prefiere unsaturated fats, found in fish, olive oil and fruit secos.Evita alcoholic beverages and soft drinks, although not robust, high-calorie and the latter also how many calories you hinchan.Calcula really need to know how many you can eat if you want to lose weight and do not cheat. 10 Tips To Lose Weight
1. We must prevent constipation: a low intake of fiber and fluids and little physical activity can lead to constipation, which in turn can cause swelling. To avoid this, we recommend a diet rich in fiber (25g per day for women and 38g for men) that includes whole grains, fruits, vegetables, legumes, nuts and seeds, and physical activity of at least 30 minutes five times a week . Increasing fiber in the diet should be gradual, accompanied by plenty of fluids to the body to tolerate it better.
2. We must rid grain allergies or lactose intolerance, allergies and food intolerances can cause gas and bloating, but the source must be confirmed by a doctor. Many people are self-diagnosed and unnecessarily removed from their diet whole grains and dairy products are very healthy. If you suspect that you have an allergy or intolerance, it is best to see a doctor for us to do some tests. Sometimes enough to reduce the amount of food consumed in question, or take it in combination with other foods. 3. Avoid eating too fast, eat fast and not chewing food properly can make swallowing air; This, in turn, causes swelling, so you should relax and enjoy the food, which should last at least 30 minutes. Keep in mind that digestion begins in the mouth, so the swelling can be reduced simply by chewing more food.
4. What we must not do is not abuse of carbonated drinks: the bubbles of gas or carbonated beverages (including light) can cause the gas is trapped in our bellies. Instead, drink water with a little lemon or lime for flavor, or simply reduce the number of soft drinks we consume daily. Infusions of pepper may help reduce swelling.
5. Leave the gum: Chewing gum can do to swallow air and cause swelling. If you have that habit, it should toggle the chewing gum sucking a piece of hard candy or eat a healthy snack rich in fiber, like fruit, vegetables or low-fat corn.
6. We must always choose sugar-free foods: Many people have swelling because they consume too many sugar alcohols in artificially sweetened foods and beverages. Experts recommend taking no more than 2-3 servings of this type.
7. Reduce sodium: from highly processed foods tend to be high in sodium and fiber, these two elements can contribute to that feeling swelling. We used to read food labels and make sure that when buying canned or frozen, none of them contain more than 500mg of sodium per portion, and we are not taking more of a total of 2.300mg per day of sodium.
8. Beware of the beans and vegetables that cause gas: If you are not used for consumption can cause gas. The same applies to plants of the family of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. But this does not mean you have to eliminate these foods diet rich in fiber and very nutritious, it is gradually incorporated so that the body gets used to the compounds that produce gases. You can also take an enzyme product that helps reduce gas.
9. Stop eating smaller meals more often, instead of three large meals a day, try eating less more often. This avoids the feeling of swelling that often occurs after a meal. Strive to eat 5-6 times a day, but make sure that the amount of food and calories are in proportion to our needs.
10. Drinking or eating foods and drinks that facilitate the reduction of swelling, a few studies suggest that infusion of pepper, ginger, pineapple, parsley and yogurts that contain probiotics (good bacteria), can help reduce swelling. It is best to try a few to see if they are helpful.
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