Losing weight is a goal for many people, but the secret to success lies in a balanced diet with exercise rather than an exhausting and deprivation diet, to gradually lose weight and achieve the goal.

Simply following a diet is not enough, it must always be intelligently adapted to your needs. Increased physical activity is essential to a successful weight loss program.

“Follow a diet and exercise schedule, without exaggeration,” he emphasizes Mr. Eumenis P. Karafyllidis BSC (HONS), MSC, NYSCDN Clinical Dietitian – Nutritionist, Director of Dietetics Metropolitan Generalwho recommends little secrets that can keep us stable and focused on the nutritional plan we’ve decided to follow.

–Have variety in your diet. Eating from all food categories makes you feel more satisfied.

–Don’t miss meals. Skipping regular meals leads to bad eating habits.

–You must have a schedule on when to eat so you’re not snacking all the time. Try to establish 3 meals a day with healthy snacks in between. Dieting is effective when you are not hungry. Many who have managed to lose weight recommend it 5 meals a day.

–Eat what your body requires. Make sure you consume what your weight and level of physical activity requires. For example, if you find that you can lose weight on 1,800 calories a day, why only consume 1,200? Yes, you’ll lose more weight on 1,200 calories, but you’re more likely to stick with a diet longer on 1,800. And over time, you may end up losing more weight on more calories.

–Keep a food diary. Controlling yourself is highly correlated with your success. Research has shown that people who record what they eat and how much they exercise are better at controlling their weight. With the food diary you have a more realistic view of how much and why you eat.

–Don’t weigh yourself. Don’t step on the scale. Instead, see how your clothes feel and how they fit you. This way you will avoid excessive and unnecessary frustrations.

–Write it down and your smallest morsel. Writing down exactly how much you’ve eaten will make you want to write down each time and eat less.

–Eat only what you like. Nothing makes a diet more unbearable than being forced to eat things you don’t like.

–It’s okay to give in sometimes. If you get a craving for high-calorie food, eat a small amount and enjoy it. If you keep resisting the result will be when you find it in front of you to devour it. But if you do not trust yourself to be satisfied with this small amount, then it is better not to eat it at all.

–Make specific changes. If you were used to having a snack or lunch with a soft drink, replace it with a glass of water or when you eat chicken start eating it without the skin.

–Select a space in your home and associate it with food.

–never eat standing up, always be seated.

Don’t do nothing else while you eat. This includes watching TV. During the meal your only enjoyment should be the food and nothing else.

–Drink lots of water. The goal is to consume 8 glasses of water daily. If you’re not used to drinking that much water, start gradually by adding half to a glass of water each day to your diet. Fill a 2 liter water bottle and make sure to drink it all throughout the day.

–Eat breakfast. People who eat a hearty breakfast feel less hungry during the rest of the day. Make your breakfast rich by adding something every day. Start with a fruit or juice, continue by adding a yogurt or a slice of toast.

–First water. Start your meals with a glass of water or natural fruit juice or tea to satisfy your hunger.

–Eat in order. This means eating the lowest-calorie foods like salads and vegetables first, so you won’t be so hungry when you get to the high-calorie dishes and cut back on them.

–Your meals last more than 15 minutes. By eating slowly you get more full with less food. By eating slowly you savor each bite as you chew and swallow it and also give your body time to release the enzymes that tell the brain you are full – this process takes 20 minutes to complete.

–Put the cutlery down. During your meal, do not constantly hold the cutlery. Or if you’re eating a sandwich, leave it on your plate to make your meal last longer.

–Do not be in a hurry. You first chew the food in your mouth and then refill it.

–You stop eating for a minute 1-2 times during the meal. This will slow your pace and you will get used to eating slower and slower. If you want a second portion, wait 5 minutes. Your desire may go away. Prefer half the amount of rice or potatoes as a second course.

–Don’t empty your plate.

–Stop eat as soon as you get up from the table. Avoid snacking while packing.

–Get organized before going to a party. To avoid eating out, fill your stomach a little while you’re still at home by eating a piece of fruit or half a piece of toast. Don’t think that not eating all day, waiting for your night out, will do you any good. If you eat well enough before going to a party, you won’t be tempted when you’re around your favorite and rather fattening foods.

–Keep something healthy with you homemade snack if you get hungry while you’re out.

–Do not eat the food from its package. So you cannot calculate how much you have consumed. You probably eat more than you should.

–Don’t shop when you’re hungry and always make a shopping list. If you don’t buy high-calorie foods, you won’t eat them.

–Don’t count calories. It is good to measure the fat you eat. Cut down on fatty foods first and don’t worry about sugar at first. When you feel comfortable and get used to the low-fat diet (products with 1%-2%) proceed to the second stage, which is to reduce the amount of sugar you consume.

–React differently to stress. Instead of snacking every time you feel stressed, go for a walk or take up a hobby.