Busy work or the household is often the reason for not adjusting the diet. Do not let it drag on the condition, because you do not want weights to keep moving the needle to the right, is not it? Here are tips you can practice daily: Breakfast A. Include fruits Enter the fruits in breakfast menu. Fibers contained in daiamnya able to make you feel fuller. However, to cut the calorie intake, avoid fruit in juice form. Example, a glass of orange juice contains 120 calories. However, citrus fruit contains only 60 calories. Save money and still meet the recommended intake of vitamin C. 2. The importance of carbohydrates Anita Bean, a nutrition expert author of Fitness on a Plate, suggested to eat carbohydrates at breakfast than in the afternoon or evening. The reason, carbohydrates are consumed in the morning is more converted into energy rather than stored as fat deposits, it is more likely to occur in the carbohydrates consumed at meal time is right malam.Tambahan also will help stimulate the metabolism, so the body will burn more calories efficiently throughout the day. 3. Choose high-fiber menu Based on a study, they are in everyday foods lower in fat and 26 grams of fiber per 1000 calories will lose weight faster than those who only consume 7 grams of fiber a day. Select the menu such as fruits, vegetables, wheat bread, oatmeal, or whole grain cereals mengandum. In the Office A. Replace your tea with green tea Drinking just two cups of green tea every day can help you burn about 70 calories more a day. Content of antioxidants, namely katein, and flavonoids are believed to increase the metabolism. In addition, green tea is also potentially reduce the risk of cancer and heart disease. 2. Full cream or lowfat? You used to drink milk? Good! So that's a good habit meniadi better, eat low-fat milk or even, without the fat that can save almost 100 calories, but contains more calcium danpada full cream milk. In addition to strengthening bones, calcium also plays spur the body to burn more fat. 3. Much to drink Many people can not distinguish between hunger and thirst. We thought that was hungry (though, actually thirsty), you will eat foods, (which actually does not need to consume) and then, how do I tell? Drink a glass of water and wait 10 minutes to find out if you're still hungry. If yes, then you are hungry. Lunch A. Eat fruit first Again more about the benefits of the fruit. One study showed that women who consumed one apple or pear before eating lunch, more weight loss than those who do not though, the lunch menu is the same group of women. Fruits rich in fiber which will make you more satisfied, reducing rations for lunch and the desire to snack afterwards. 2. Better yourself It is nice having lunch with friends. More and more, more exciting, but beware of the bad side. A study conducted by Georgia State University in the United States shows that people tend to consume more food when eating out with friends. If you eat with one person, you will consume 28% more, with two people 41% more, and with six people or more 76% more! Wow! You are not prohibited from having lunch at the same time hanging out with my friends. However, the frequency should be limited and watch your portions. 3. Choose a soup course In a penelilian known that those who ate soup for lunch have fewer calories than those who eat other foods like soups contain, in addition to efficient calorie, also feels more filling soup. 4. Include protein In addition to carbohydrates, protein metabolism was required, among other functions to maintain the level of metabolism and suppress appetite. Should add a protein such as fish, chicken without skin, lean meat, or beans in your meal every time. 5. Eat slowly Why Americans are more susceptible to obesity than the French? the answer is, not only because Americans are eating more, but also because the French people really enjoy their food in every chew, so tend to eat slowly. This causes the stomach will feel full, which in turn helped to suppress appetite and eating. For those of you who are unfamiliar, try this trick: put a spoon or fork while you're chewing, drinking mineral water after each chew, and chew food a few times before swallowing. Snack Time A. Snacking? Why not! Importantly, the portions are not excessive and the frequency is limited. Strictly follow the diet is good. However, occasionally flexible nor prohibited. In the long run this will help you maintain your weight. In the Supermarket A. Make a shopping list and stick to hard Yes, the shopping needs of high discipline. If not, you will easily be tempted by the delicious food but high in calories. In addition, monthly except're shopping trolly get used to using a basket instead. So when the basket is full, you'll be lazy and take berkelihng directly to the cashier. 2. Choose a filling snack For example, beans. Nuts contain protein, healthy fats, fiber, vitamin E, and magnesium. Snacking on nuts is considered an effective control hunger, because the body will spontaneously adjust caloric intake, and did not need the extra calories. However, the limit of no more than 60-70 calories per day, because you can also consume nuts are overweight when in excess. 3. Avoid carbonated soft drinks Better to choose mineral water instead of cola, because it would save about 133 calories a bottle and cover the possibility of 'theft' of calcium by the soda. Better still if you buy a gallon of mineral water in the form of a rechargeable, Dinner A. Only two or three types of Invitation wedding party at the famous hotel? Hmm ... that would immediately pictured is a delicious and varied menu. Plus the desire to eat everything. According to Tufts University, United States, in fact it is only natural. However, you sacrifice tegakah diet that have been undertaken for this? The solution, the variation limit of up to two or three species only. 2. Start with a salad A bowl of salad containing lettuce, carrots, tomatoes, celery, and cucumber salad with fat-free sauce and light mozzarella cheese is approximately equivalent to 100 calories. Consume it first makes you automatically eat less major. That means reducing total caloric intake of about 12% compared to when not eating salad. 3. Use a smaller plate Traditionally in our country is spent on food on the plate, regardless of the number of calories of food and size of the plate. To work around this, use smaller plates. You'll feel full with less food. 4. Rich in flavor, low calorie Most herbs or spices, except nutmeg, a small caloric value. Tuti according Sunardi, culinary expert. So, if you love to cook than to berekspenmen with various spices, go ahead. It may also try herbs such as basil, cilantro, or parsley as well. 5. Limit carbohydrates Foods high in protein, such as fish, is the best dinner option to control body weight. This is because protein keeps you full longer. If you want to eat carbs, avoid simple, because it is more likely to be stored as fat rather than used as energy. 6. Enjoy chocolate Indulge yourself with chocolate pudding or chocolate cake be after dinner. Origin of the basic material of at least 70% cocoa, chocolate flavor to satisfy the appetite, until you feel satisfied and avoid the urge to snack at night. However, you do have to get used to limit your intake to a maximum of two pieces. 7. End the day with cold water You can increase metabolism by about 30% by consuming a large glass of cold water. Apparently, the body will warm the cold water is a way to burn calories. Roughly similar to the way the body burns calories in the process of digestion. In every 500 ml of cold water that you drink, it will burn about 24 calories.