1) Avoid putting croutons on a salad.

2) Eat a pizza with grilled chicken instead a slice of pizza covered with pepperoni.

3) Roast vegetables with fresh herbs and a little olive oil or sesame oil instead of butter.

4) When the birthday of your friend, try eating only half your slice of cake (it will have less sugar).

5) Add fresh berries to your cake or your pie instead of adding ice cream or sorbet.

6) Do not eat the bun with your burger or hot dog.

7) If you can not prevent you from snacking, sharing snacks in small bags or small bowls instead of eating directly in their big bag.

Dip the vegetables or pita in the humus instead of soaking in cream sauces.

9) Use of plain yogurt for sauces instead of sour cream.

10) Buy mostly beef extra lean ground beef or replace the turkey or ground chicken.

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.