Use tools that work on you
Maybe you do not write a food diary of what you eat. Maybe you dislike exercise. Or maybe you hate to weigh yourself and control your portions, or having to avoid foods too sweet.

Be honest with yourself. The tactics mentioned above have been proven and you need to find a way to use these tactics as you can to avoid the yo-yo. It is therefore important that you use the tools that work on you.

Set goals realistic weight loss
The key is to lose weight gradually (no more than 1 kilogram per week) while incorporating healthy eating habits in your daily life. Incorporating healthy eating habits in your life will help you achieve and maintain a weight that is good for you, so you can avoid the yo-yo.

Take time to eat
Do not eat in the car or watching TV. Otherwise, you may not pay attention to internal signals telling you that you’re full. Furthermore, we live in a society become accustomed to eating too large portions. Eat slowly while decreasing your portion sizes can help avoid the yo-yo.

These women

* 65% lost more weight;
* Have been reductions over 83% of the circumference at the waist;
* Reported greater improvements in their energy level compared to other women who took the diet at breakfast bagel containing the same number of calories.

This study underpins the conclusions of an earlier study published in the Journal of the American College of Nutrition, which had shown a breakfast egg gives greater satiety and results in short-term consumption of food that significantly lower a breakfast consisting of a bagel with the same number of calories. In both studies, the two types of breakfasts provided the same number of calories and in addition, they had the same weight, which is an important control factor in studies on satiety and weight loss. Note also that the study found no significant differences in levels of HDL cholesterol, LDL, and total plasma triglycerides between the groups.

Step 1 – (1 minute)
Walk up on trying to adopt a pace of 120 steps per minute. You keep this pace for stages 2, 3 and 4.

Step 2 (1 minute).
Building on your right foot, do a little jump to the right and bring your left foot against the right foot.

Step 3 (1 minute)
Keeping back straight, extend forward the left leg, not exceeding the height of the hip. Descend once the leg and do the same with the right leg.

Step 4 (1 minute).
Always keeping the back straight, now lift the knee to waist height. Start with the left and do the same with the right knee. During this part of the exercise, try to enter the stomach as much as possible.

Step 5 (1 minute 30s.)
Repeat step 1 but increasing the pace at 130 and not a minute for a duration of one minute and a half).

Step 6 (1 minute 30s.)
Repeat step 2, keeping the pace again and add the following exercise: raise your arms above your head, lower arms and repeat, throughout the duration of this step.

Stage 7 (1 minute 30s.)
Repeat step 3. Add the following exercise: when you lift the left leg, stretch toward your arm forward, pointing your left foot. Same thing with the right arm, when you raise the right leg.

Step 8 (1 min 30 sec)
Repeat step 4 by adding the following year. When you lift the left knee, touch it with your right hand. Even movement when you lift the right knee, touch it with his left hand.

Past holiday dates and when you lose a few kilos but it’s time to start caring what you eat, to do nothing better than to resort to certain foods that can help.

Fruits and vegetables are at the forefront at the time of combining the portions of the day. Note that no extra kilos removed by magic, but help burn calories and satisfy your appetite.

Includes the following vegetables in your diet balanced with protein sources by combining them clean. That’s more an exercise plan will ensure you maintain weight loss and even fat loss.

Spinach and chard
Many say that the dark green leafy vegetables like spinach and collards, are an excellent food and very satisfying with fewer calories.

The raw spinach contain fiber and contain lots of water fail to fill. They provide large amount of iron, calcium and vitamins A, B, C and E.

One benefit of these vegetables, according to studies in Holland, is that women who eat large amounts of folate-rich foods are less likely to have children with cleft lip or palate.

Grapefruit
There is no magic fruit or vegetable. While aid to losing weight does miracles. The phytonutrients and soluble fiber that has grapefruit and other citrus fruits, helps reduce cholesterol. It has fewer calories than an orange if you add sugar and is ideal for diets.

Apple
It’s healthy and helps you lose weight. As the Committee of the Washington State Apple and the Gold’s Gym in the United States, 346 people lost an average of eight kilos in 12 weeks by exercising and eating three apples a day in a nutrition program.

Experts say that apples and exercise are not everything. The fruit pulp chewed hard and take longer to satisfy most. A glass of juice has more calories is equivalent to two whole apples.

Celery
It is an excellent food diet, calorie burner, especially when chewing. Contains vitamins E and C.

According to researchers from Cornell University, phytonutrient-rich vegetables such as celery, broccoli, yellow onion, help prevent cancer.

Strawberries
There are fruit most suitable for weight-loss regimens. Strawberries, peaches, plums and grapes contain anti-cancer carotenoids and high in fiber that reduces appetite.

Fruits that you should not eat so often are: watermelon, banana, melon, pineapple and papaya. These are treated very quickly and cause the concentration of blood glucose to rise rapidly.

Dairy descremadados
Foods rich in calcium appears to speed up the metabolism. Researchers in Hawaii and Indiana have found that women and girls who consume dairy products regularly have lower weight and body fat than those who do not. Some argue that calcium intake helps reduce the risk of ovarian cancer.

Salmon and other fish
These products give us a feeling of being full, this is given by the mixture of protein and fat in oily fish like salmon, trout and mackerel.

Fats include, besides those from the blue fish, yes you can eat when one wants to lose weight are: canola oil and olive oil. Albeit with caution.