If you are tired of going hungry, if you do not want to give up chocolate, if you do not want to saturate your body with protein, follow the advice we give you and you will see how the scale smiles at you. You just have to add to your day to day the little secrets we share with you.













1. Eat more

Yes, you read it right. What your metabolism needs to stay active is that you do not put yourself in "restrictive mode", the more you deprive it of food, the more it will retain what little you give it. YES. Make five meals a day that start with a good breakfast, two healthy snacks, a smart meal (depending on the physical activity you are going to do later) and a light dinner. Each digestion spends energy, so if you control the rations, your body will start burning more calories. NO. You skip meals, all you will get is to accumulate hunger, slow down your metabolism and boost the rebound effect if you diet.













2. Eat breakfast like a queen

Nutritionists do not stop insisting on the importance of the first meal of the day, which is the one that starts the metabolism, the one that gives you energy and the one that helps you regulate the appetite until the meal. Of everything. Your breakfast should contain healthy carbohydrates (bread, cereals or whole grain biscuits and better biological, without added sugars or fats); natural juice or fresh fruit (better at the beginning to make digestion better); a skimmed or vegetable dairy (if you have lactose intolerance or want to reduce calories even more), coffee or green tea (your first dose of antioxidants); healthy vitamins proteins (Iberian ham, turkey, egg) to take away your hunger; some healthy fat (virgin olive oil!) and something sweet if you feel like it (it's the best time to drink it, you have all day to burn it), like jam without added sugar.













3. Itch between hours

Legumes, cereals, bread or whole wheat pasta are not to blame for your extra pounds. Your enemies are industrial sweets, bread, salty snacks (stay away from the work machine), sugary cereals and refined foods. This type of fast digestion carbohydrates are those that uncontrol your GI, that is, your blood glucose level or insulin level. YES. Always take hydrates at breakfast and eat them at noon (a plate of pasta, rice or legumes) if in the afternoon you will exercise. Take legumes at least three times a week (their fiber is fantastic for your intestines and they take away your hunger for hours) and the rest of better whole hydrates, since they are slowly poured into the bloodstream, do not produce insulin spikes and do not cumulate in the form of fat like refined ones. NO. To carbohydrates at night. Whatever comes packed and looks like fast food, forget it.













4. Do not suppress hydrates

In addition to helping you keep your metabolism active and consuming energy, it is the only way to control your appetite and not arrive with a wolf hunger for lunch or dinner. Of course, this pecking should be healthy. Psychologically, it will be a "rush" of endorphins to be able to eat when you are hungry. YES. Natural, unroasted, dried fruits, such as nuts, cashews, almonds or sunflower seeds; a piece of fresh fruit or a handful of red fruits (second antioxidant ration); a skimmed yogurt; a puffed rice pancake; a can of natural tuna or low-fat cold cuts; A couple of oatmeal cookies or a couple of ounces of dark chocolate if you have a sweet attack.













5. Discover the undercover sugar

Do you eat little, try to be healthy and still not lose weight? The class can be in white sugar, a chemical that does not provide any nutrients to the body and many calories. Do you not drink sugar? You may not add it to coffee but you are taking it through sliced ​​bread, packaged vegetables, tetrabrick soups or purees, cold cuts, smoked salmon, yogurts, pre-cooked foods ... you just have to start reading the Labels of what you buy to get your hands on your head and realize how much sugar you inadvertently ingest. Less energy All that sugar is what causes insulin spikes, that you are always hungry and that you are low on energy.













6. Something sweet!

Okay, but be smart. If you have an irresistible desire to bring something sweet to your mouth, that is an ounce of dark chocolate, an inflated rice pancake, a homemade sweet, a couple of whole-grain cookies without white sugar, a yogurt with Agave syrup or a piece of fruit. But if you are able, wait a few minutes and instead of eating sweet, take something salty and more nutritious, for example, a small tuna or Iberian ham sandwich, a French omelette or a handful of nuts. They will satisfy your hunger (eating sweet, you will want more sweet in a short time), they will give you less calories and more nutrients. The important thing is to get out of the "sugar wheel" and take "real" foods.













7. When and how?

As we said before, many times it is not the foods themselves that make you fat but the way and the moment you eat them. For example, hydrates are recommended in the morning or at noon if you are going to make a physical effort later, but not at night, when they would accumulate during sleep. For dinner, proteins are much lighter, especially if you have exercised, since they are the food of the muscles. It is also important to combine food well: pasta and protein always "marry" with vegetables, but they do not go very well together, as they result in too caloric and difficult to digest dishes. The way of cooking food is also essential: better fresh, steamed, baked or grilled.













8. Be your own chef

You'll have the security of knowing what you put in your mouth. Outside the home, and "from the menu", it is difficult that the oil used for frying is olive, that the food is fresh or that the fats are unsaturated. In addition, it is easy to be tempted to take sauces, bread and sweet desserts. Buy and cook. Discover the pleasure of going to the market and discovering unrefined foods in biological supermarkets. Cooking can also be a relaxing activity and, above all, you can control the amounts, ingredients and preparation. Out of home. If you have no choice but to eat at the restaurant, take dishes whose ingredients are visible (grilled fish or meat, for example), run away from sauces and for dessert, take an infusion. If you can choose, better Japanese food.













9. Take care of your muscles

They are the best allies of your metabolism. Having your muscle mass fit will mean you burn more calories at rest, since muscle consumes a lot of energy. It is also the best guarantee not to suffer the dreaded "yo-yo effect" if you diet and to keep your weight stable. Cardio + toning. This is the best combination to lose weight , cardiovascular exercise is not enough, so do not kill yourself to do spinning and enter more in the classes of body pump, yoga or in the machine room. In addition, maintaining a good muscle tone is what will make your body stay young and have an athletic appearance, with all your curves in place and without sagging.









10. Move more