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Effective slimming of a glutton who has no control over snacking is a real challenge. You eat because you love to eat. You are not satisfied with small portions - if you want chocolate, you eat the whole bar right away. Continuous snacking prevents you from feeling hungry. If you are greedy, you have a problem. Here are the rules of the diet and a sample menu for a foodie eating food.

Effective slimming of a gluttonwho loves continuoussnackingis difficult, but not impossible. Since you don't even realize how much you eat, try to keep a diary for a few days - write down everything you eat.

If you could calculate the caloric content of these meals, you would find out by how much you exceed your daily requirement. For a woman aged 26-60, it amounts to 2450 kcal at the most, when she is pregnant - 300 kcal more, and when she is breastfeeding - 500 kcal more. For weight loss to be effective, you need to change your diet and lifestyle.

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10 most important principles of effective weight loss

1. No more eating to your heart's content! You stop eating when you are ALMOST your appetite. You must always leave a certain dissatisfaction, because the signal from the stomach to the brain "goes" for about 20 minutes. Eat what you like, only in smaller amounts.

2. Start each day with breakfast.

3. Eat on a small plate, a smaller portion will fill the entire dish, giving the impression that you are still not denying yourself. Never take a second hand while you still have anything else on your plate. Don't eat up the leftovers ("because it will be wasted").

4. Bite each bite long and thoroughly. This way you will get satiated faster, and on the other hand, thorough chewing makes your food digested better.

5. Eat consciously, not "by the way". When you eat, don't read, watch TV, don't sit in front of a computer screen, and even limit your conversation. Focus on what's on your plate. Enjoy!

6. Replace processed products as close to natural ones as possible (whole grain bread, dark rice, coarser groats).

7. Cut down on fats, especially animal fats: eat less meat, replace yellow full-fat cheeses with low-fat cheeses.

8. Each evening, plan the menu for the next day, check if it workedimplement the plan for the passing day, try not to exceed it.

9. Start moving more. If you have not practiced any sport before, start with water exercises (it does not have to be an organized group, e.g. aqua aerobics). You will feel lighter in the swimming pool, you will exercise effortlessly. You will lose 500 calories in an hour.

10. Don't eat between meals! When you feel hungry during the day, drink water (sparkling or not - as you like), brush your teeth or put a layer of your favorite lip gloss on your lips. As a last resort, reach for a bar of muesli, eat a handful of pumpkin seeds (they are more delicious when roasted) or a carrot. Give up black tea, which increases your appetite, switch to green tea - it accelerates fat burning - or fruit tea.

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Author: Time S.A

Do you know that with a properly composed menu, you can afford a little diet "sins" from time to time? The main thing is a conscious approach to nutrition. JeszCoLubisz, an innovative dietary system of Poradnik Zdrowie, comes in handy. Enjoy individually selected diet and constant, unlimited contact with a dietitian. With such support you will certainly achieve your goal

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Sample menu - 1265 kcalBreakfast250 kcal: half a packet of granulated cheese with a teaspoon of bran, tomato, a handful of lentil sprouts, 2 slices of wholemeal bread (70 g). 2nd breakfast130 kcal: vegetable juice (200 ml), 2 slices of crispbread.Lunch300 kcal: 2 pancakes with white cheese and apples, salad from one large carrots with a teaspoon of olive oil.Tea150 kcal: fruit salad: apple (95 g), kiwi (50 g), half a banana, 10 strawberries (may be frozen) with a teaspoon of linseed and juice from lemon.In case of hunger : 2 SMALL cubes of dark chocolate - 55 kcal, 3 dried apricots - 80 kcal.Dinner300 kcal: barley groats (50 g) with steamed vegetables (e.g. half a pack of frozen vegetables).

"Zdrowie" monthly

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