weight loss problems

Sometimes the wishes and efforts of man to lose weight no results. In this case it is best to first analyze your daily eating habits in order to navigate correctly what prevents you lose weight.
Reason 1: No better evaluate portion sizes.
The results of studies show that people typically consume 700 kcal per day more than they think. The outcome is one – do an accurate account of everything eaten, as you know in advance how many calories each food contains, included in your daily diet.
Reason 2: You use too much fat.
Trying to avoid butter, mayonnaise, fatty sauces, often forget that products such as meat, milk, cheese contain too much fat. The solution was simple. First, the body must get enough fiber, vitamins A and C, folic acid – all of which help the weight loss process. Second – give up all fried. Even the “useful” in heated vegetable oil pan are harmful. Third, buying his semi, obrashtayte out the label – fats should be as less as possible.
Reason 3: usually skip breakfast.
Studies show that 35% of people skip the morning meal, because they believe this will reduce the amount of calories. In practice, however, that the amount of food lost in the morning to catch up during the day and as a result eat much “junk” products than it should. In addition to breakfast is good – not coincidentally, most experts say that this is the most important meal of the day. On the other hand, the most fattening when eaten before bedtime. So instead of rushing to work with an empty stomach, you prepare oatmeal or granola with milk, eat some fruit or drink a glass of juice.
Reason 4: Do not eat chips and drink sodas.
If you really want to download a kilogram, will have to quit this habit. In place of snack between meals, the most useful will be the fruit – apple, orange, even carrot.
Reason 5: ignore the whole-grain bread.
And it is made from flour, rich in fiber, complex carbohydrates, vitamins and trace elements. Typical refined bread products contain significantly more fat, sugar, salt, harmful additives and preservatives. Output: Decline of white bread in favor of whole-grain oats and nuts.
Reason 6: Used too little calcium.
Calcium strengthens bones and reduces the risk of osteoporosis – a well known fact. Fewer people know that this nutrient helps to reduce weight. Has been shown to keep your bones healthy and to effectively combat overweight, it is necessary to receive 1000-1200 mg of calcium daily in this desirable food. So: drink 4 cups of milk daily (better low-fat) – that will satisfy your daily need for calcium. Milk can be replaced with orange juice. Cottage cheese, most fish, yogurt, low fat cheese, figs, carrots, apples are also good sources of calcium.
Reason 7: Do not rate enough legumes.
Soybeans, peas and beans are an excellent source of vegetable protein, fiber and complex carbohydrates, absolutely devoid of saturated fat and cholesterol.
It is recommended that this type of food to attend daily in the diet – at least once.