First, you should determine exactly what and how much you eat in a day. For several days, try to write down everything that you eat. Surely the result you unpleasant surprise, but you will know how overeat and what can safely be abandoned.
Next, calculate how many calories your body needs for proper operation. Think of how much weight do you think for yourself normal. And then multiply it by 27, if you do not have any physical activity for 29 - if you at least once in two weeks doing something for 34 - if run in the mornings, doing exercises or any more exercise. The product of these numbers is the check digit for you, you should keep in mind when drawing up the daily diet.
Now directly on food. First of all, you must include the maximum daily diet of whole grains, as well as those that contain a lot of liquid and fiber.
Remember the advice of nutritionists: breakfast should not saturate as much as lift your mood. So pay attention to bananas and oatmeal with nuts. Another very useful for breakfast foods rich in calcium - cottage cheese, yogurt, cabbage, sardines, low-fat cheese. Dairy products should be in your daily menu.
To fat folds as small as possible, you need to worry about building muscle tissue. In this case, your allies are foods high in protein - meat, seafood and legumes. They should fill your meals.
Not to overeat at night, try another work to arrange a mid-morning snack. For example, a sandwich with cheese, fruit or dried fruit. Try to fill the body normal amounts of vitamins and minerals.
The best prevention of completeness and tools that accelerates the metabolism - physical activity, including sports training. Note the dumbbell: experts say that lifting weights strengthens bones and osteoporosis can win.