Generally, men consume more hot foods, foods high in fats, carbohydrates, and meat. And they consume less raw vegetables. “Even the cold has a bad effect on eating habits,” says Maria Simonson, Ph.D., Sc.D., Director of Health Clinic, Weight Loss, and Stress of the Johns Hopkins Health Institutions. Here, some dietary suggestions that can be followed without any pain to change the eating habits that are less good.
1. Do not Make Strict Diet
Diet (eating arrangements) means implies a commitment to eating in the short term. Diets that restrict caloric intake is not to do in the long run.
The most popular diet by limiting the intake of only 1000 calories per day is allowed, is not good because it can cause a deficiency. “A lot of things that can happen with this diet. Within a week to 10 days complaints will arise, eg flu, even if they do not have the flu,” says Paul Lachance, Ph.D., professor of nutrition from Rutgers University. “And they will really hurt from the diet.
2. Healthy Thinking
Lose weight for reasons to be more successful is not really the best motivation. A good motivation is to think about the benefits of a diet that will produce health.
3. Make Small Changes
Diet methods sometimes odd, for example, it is recommended to consume a large bowl of seed wheat, rice or other carbohydrate sources league times a day. According to research United States Department of Agriculture, the people who lose weight and keep it by doing some minor things like the release of fat from meat, gradually replace the skim milk with whole milk, substitute soup with salad salad low calorie, reduced-fat mayonnaise bought, will benefit. It’s best to stay away from the restaurant last food and consume more fish and reduce meat.
4. Be Decisive
The problem we are often powerless to refuse certain foods should be restricted if a diet, such as fatty foods, like ice cream, chocolate, We dried potato chips. These foods may interfere with plans. Eliminate the habit of eating too much ice cream is one way. Another problem is the chocolate.
5. Discard Eat Greed Lust
Eat small meals (snacks) before the high-protein meal tends to reduce the consumption of total calories. In a study at the University of Oxford, England, a group of subjects who checked the diberik one of five snacks, all contain the same amount of calories, but from different food sumher. Chicken (protein source), pasta and tomato sauce (karbohidarat complex), cream cheese with celery (high fat), favorite candy Turks (high sugar), and chocolate (high in fat and sugars). A few hours later, those who ate chocolate were the highest consumption of calories, ie 750. While those who ate meat only 300 calories of chicken, pasta, followed by a group of about 380 calories.
According to Steven R. Peikin, MD, Director of Gastrointestinal Nutrition of Thomas Jefferson University and author of The Feel Full Diet, crippling Umtuk big appetite, can be done by consuming snacks (snack) or soup for about 20 minutes before the main meal.
6. Beverages as an alternative
Occasionally used as a diet drink fluids (especially to avoid eating breakfast in the morning or afternoon) to help improve the diet, though only wanted weight loss just a few pounds. Make sure the product contains about a third of the adequacy of nutrients vitamins and minerals recommended (RDA). (Table natural products should be listed). Use them interchangeably in only one or two meals a day, ideal for breakfast or lunch when lernak consume low akanan night.
7. Heat lead
Pepper, mustard, and spices that can lead to other heat can memperccpat metabolism and help burn calories faster than average.
8. Eat Slowly
Men known as a voracious eater. They tend to finish eating before the stomach provides an opportunity to send a signal that they are full. Eat slowly and you’ll eat less. Another reason is, eating fast could be penimbunanlemak cause.
9. Accompanied with a Beautiful Music
Simpson’s research at the clinic showed that people would eat very slowly when they hear the sound of a soft, slow music for example. In contrast to rock and roll music that can stimulate appetite.
10. Support
Having a driving force in the home in a diet, especially from someone who is very close, such as husband, wife, or girlfriend, will show different results. Studies of their diet, according to counseling, follow up and discussion groups, obtained one of the most important factor of their success, namely the involvement of other family members.
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