Buy a kitchen scale to weigh portions. To calculate the calorie intake, use the special table calorie foods. Buy also scales better electronic weigh yourself daily and record the results.
Eat only when you're hungry, you just need to learn to distinguish hunger from appetite. If we take the food on appetite, she postponed in fat. Keep in mind that the intervals between meals by this method must be between two and a half to four and a half hours.
Take a nourishing, natural food is better. That even a small portion of food filled, combine proteins and complex carbohydrates, such as bread and meat chop (not sausage). This breakfast can be supplemented with cheese and one candy.
Eat regularly, per day should be at least four meals. And the breakfast should be a must! The first meal should be no later than half an hour after awakening. Spread the daily ration so that for breakfast accounted for 30%, at lunch - 20%, for lunch - 40% and for dinner - 10% of the total diet.
Meals should be varied. Be sure to include protein in every meal. This may be meat, fish, poultry, cheese, beans, etc. To maintain immunity ellastichnogo improve skin and muscle tone, as well as for prevention of ptosis is necessary to consume about 50 g of pure protein in an animal per day.
Whenever possible, eat hot food (soups), drink hot sandwiches instead of cold tea. Hot food gives a feeling of satiety for a greater amount of time than the cold.
Eat delicious. Strive to one meal were four taste sensations: sweet, salty, bitter and sour. Eat easily digestible carbon - sugar, candy, pastries in the morning.
Eat more vegetables and fruits. If you want to eat fatty, salty or sweet, eat, but only a small piece and be sure to calculate the calorie eaten.
Spend on eating at least fifteen minutes. Chew each bite at least nine - twelve times. The last meal should be four hours before bedtime.
Daily take complex vitamins (especially B group) and trace elements. Buy and drink hepatoprotectors. These drugs which protect the liver. They are the prevention of cirrhosis of fat under intense lipolysis. Hepatoprotectors sold at any pharmacy without a prescription.
Once daily take one tablespoon of vegetable oil, not heat-treated. And, if you drink it on an empty stomach, with this method it is not included in calorie daily diet.
Drink clean water, during the day you need to drink at least half liters (tea, coffee and other drinks are not included here). To prevent constipation, take a glass of water before each meal. Avoid drinking alcoholic beverages.
Prohibited from fasting, ie breaks between meals more than four and a half hours, meals on a daily caloric 750 Cal, fasting days. Hungry pause more than five hours leads to a slowing of metabolic processes and, as a consequence, the accumulation of excess weight.
Eating on Bormental, stick normal motor activity. When physical exercise increase the amount of calories in the daily diet. Always carry a piece of sugar or glucose tablets to prevent fainting due to a sharp decrease in blood sugar levels. If there will be weakness, sweating, headache, dizziness, put under the tongue sugar or glucose.
After two weeks, check the results, if at that time the average weight has not changed, reduce daily calorie per 100 kcal. If the weight increase, reduce it to 300 kcal. Again, watch your weight within a week. If the weight has not changed, again, lower the daily caloric 100 kcal, and if it is increased, reduce it to 300 kcal. Perform these measurements, until an individual upper limit of daily calories.
As soon as the weight will drop to the desired level, go to the anchoring phase. Gradually increase the daily diet until until you determine the upper limit caloric, in which the weight is stable. Continue to monitor the food and daily weigh yourself not to lose result.