1. Do not rush. If you are overweight, ask yourself how long that carries over. So to remove that weight overnight?

2. Correct gradually their attitude to food.

3. Do not delete from one day to another food that the thought makes your mouth water. In fact, never delete it, but know when and how much you can eat it.

4. Control anxiety. Find a distraction or a hobby that results in diverting your attention from the food.

5. Assign time for meals.

6. Stop eating that sweet and replace it with the fruit of your choice.

7. Drink lots of water! Hydrate. Water detoxifies the body, helps in gaining muscle mass, fat loss and the elimination of feces. Drink 2 to 3 liters per day. Remember, hydration is especially true from the inside out.

8. Leave your plate colorful. Salads and vegetables should be present daily for lunch and dinner.

9. If someone is taking notice that new habits and whether you are a “regime”, send an audible “no”. Many people love to sabotage the good intentions of others.

10. Without fasting: Many people think that if they skip a meal will be eating less and losing weight. Swells the contrary, for every meal after fasting is marked by greed and so the person ends up eating more.

11. Do not eat when you are tired: You’ll want to eat fast, you will not choose the foods you really want to go eat them rest, then rest at least first 10 minutes, take a deep breath, or go take a shower before going to eat.

12. Make physical activity: The adoption of physical activity improves your quality of life, and improve their performance (at work, home, sex) and helps to burn calories that are left over. For example:

• Go on foot to the bakery or newsstand;
• Get up from his chair at work instead of using the training wheels;
• I spent with the dog and play with the children;
• If you ride the bus, look before jumping one point and walk to your destination;
• Forget the elevator or the escalators and stairs normal use;
• Instead of going out to dinner, go dancing;
• Avoid standing still for as long as you can.

13. Headache, dizziness and weakness are common in any diet. The body is adapting to a new reality. However, always tell the doctor or dietitian assistant noticed any symptoms.

14. Do not worry about the weight in the balance: He does not indicate whether there was actual weight loss or weight gain lean – this requires a complete evaluation of body composition (weight and percentage of fat). Avoid checking weight frequently during the treatment for obesity.

15. A healthy diet should include the trinomial: Good Food, Physical Activity and adequate rest.

16. Do not give up the diet: There are at least 10 different types of diets and scientifically proven, that may suit your body.

17. Make five to six meals a day, three meals and two to three snacks in between.

18. Keep a food diary and avoid automatic feeding. It is important not to do anything different while eating (watching TV or reading newspaper, for example).

19. Eat in a suitable position. Put down the silverware from one another and bite and chew food slowly. Do not put serving dishes on the table during the meal. Eat a lot of time and leave the table after eating.

20. Use a list while shopping and not shop at fasting or hungry. Keep healthy food in sight and problematic foods out of sight. Search distinguish hunger and desire. Resist the wishes and do not include them in your list.

21. Prepare in advance for special events and situations that may put at risk its loss.

22. Do not cultivate impossible dreams in relation to weight. Set realistic goals.

23. Focus on your behavior, not weight.

24. Experience the emotions rather than cash them in food. Learn to differentiate hunger binge.

25. Talk to your family so they support and assist in their treatment, avoiding stress the preparation of inadequate food and not ridicule their attitudes and efforts.

26. Get to know the caloric value of foods. Read the labels carefully and prefer products with low fat or no fat.

27. Increase complex carbohydrates (like rice, beans and pasta) and avoid the simple (like candy and sugar).

28. Make a diet low in calories appetizing (use different herbs and spices).

29. Try to increase the amount of fiber (bagasse eat fruits and vegetables).

30. When der craving for sweets, look for the home without cream, condensed milk and chocolate.

31. The phytosterol is healthier than margarine.

32. Soybean oil can be recycled only once.

33. The use of dairy products during the meal can impair the absorption of iron.

34. The fat yogurt can replace sour cream in many preparations.

35. Replace one egg with two egg whites omelet and recipes that require eggs.

36. Use spray to season the salad with olive oil.

37. Sugar light may be an alternative for those who can not tolerate sweetener.

38. To pasta, the sauce is to suck a lot less calories than the white sauce and four cheeses.
39. In preparing to barbecue skewers, merge vegetables with pieces of meat.

40. Keep sweets and biscuits in the higher shelves of the closet.

41. Measure the amount of oil before preparing meals for the family.

42. At a party, do not make food the main attraction. Have fun and diverting their focus meeting new people, dancing and talking.

43. When you include meat in their diet, eat chicken, turkey (without skin) or fish. Buy lean meats and remove any fat before cooking. Throw out the broth of fat formed when cooking meat.

44. Eat vegetables with a source of protein (beans, peas) at least once a week.

45. Remember that pasta, rice, bread and cereals are low in fat but are rich in nutrients.

46. Use skim milk, low-fat cheeses and yogurt.

47. Beware of frozen and sauces. They are a source of hidden fat.

48. Prepare your food in the form of baked, steamed, boiled or grilled, instead of frying them.

49. Reduce the ingredients high in salt you normally use: soy sauce for meats and concentrated salt.

50. Trust you! Keep a positive attitude. Be determined and confident is more than halfway to reaching its goal.