Integrate this habit into your daily routine and see the kilos fly.

1. Take every day five or six small meals or snacks rather than three large meals

A South African study found that men who take small meals in the morning at an interval time consume almost 30% fewer calories at lunch than if they had consumed the same amount of food at one time. Other studies show that, for an equivalent number of calories, the fact absorb several occasions allows the body to release less insulin and thus regulate blood sugar levels and reduce hunger pangs.

2. Consider the calorie foods as jewels in the crown

Instead of lining a bowl of ice cream with some berries, garnish rather than a bowl of fruit with a spoon of ice cream. Decrease the amount of chips with each taking mouthfuls of fresh salsa and consistent pieces. Respect the proportion: some cheese and lots of salad. Do not eat a whole steak with a vegetable accompaniment; rather put some grilled meat strips on a mountain vegetable.

3. After breakfast, drink first and foremost water

At breakfast, treat yourself to orange juice. But for the rest of the day, drink water instead of juice and soft drinks. You probably know that sugary drinks are super high in calories. What you probably do not know is that, according to several studies, sugary drinks do not provide a feeling of fullness as do the food.

4. Reduce the size of your main portions

Studies show that more there is food in front of you, the more you eat, whatever your appetite. So instead of using large plates for the main course, they have also always empty the air if they are not overloaded with food, serve your main dishes in smaller plates. Apply the same technique for drinks. Use, as in the old days, 250 ml glasses and cups of 180 ml instead of 500 ml glasses and oversized coffee mugs.

5. Eat only at the table

Identify a chair as chair dining table and make it the only place where you will eat; And do you get to eat at this place at home, either a meal or a snack. This means not eating in front of the television, in your room or reading in the lounge. It is not clear at what point you start to eat in the whole house, but if one is obliged to eat in one place, this will eliminate the unjustified snacking.

6. Serve raw foods at every meal

Simply vegetables or fruit – Carrot sticks, celery, radishes, cauliflower, oranges, peaches, apples and peas are suitable for all meals. Place them in a dish in the center of the table and create a settlement: the meal is never over until the dish is empty. These foods are surprisingly healthy, nutritious and replace high calorie foods cooked.

7. Do not store treats

Book cake, ice cream, chips, and other high-calorie treats on special occasions outside the house. If you buy an ice cream container for home, you empty it quickly, is not it? Why submit to the temptation?

8. Make a restaurant facility

Garnish the dishes in the kitchen instead of a family style service where food is flat in the center of the table. Even better: store leftovers before you sit down at the table. This way, when your plate is empty, you’re done. There will be more food on the table or scrounge on the stove.

9. Serve a bowl of soup or salad with lots of vegetables every lunch and every evening

There are a range of research that shows that if you consume meals of foods that contain lots of water as zucchini, tomatoes and cucumber, you reduce your total calorie consumption. Other water-rich dishes are obviously soups and salads. You do not get the same benefits by simply drinking water. As the body uses different mechanisms to deal with hunger and thirst, it does not emit a feeling of satiety for the consumption of water or soft drink, tea, coffee or juice.

10. Fill the dishes with vegetables

You can eat twice as much pasta salad packed with vegetables such as broccoli, carrots and tomatoes unless it is topped with mayonnaise, while absorbing the same amount of calories. The same principle applies to fried foods. Add vegetables to your omelet to make it more nutritious and blown instead of increasing the number of eggs.

11. Avoid white foods

The legitimacy of the regimes to reduced carbohydrate based on scientific evidence: the large amounts of simple carbohydrates from white flour or added sugars can wreck havoc on your blood sugar levels and cause weight gain. But do not throw the baby out with the bath water. While avoiding sugar, white rice and white flour, you need to consume plenty of whole grains and brown rice. A study by Harvard University on 74,000 women shows that 49 percent of those who consumed two servings of whole grains were less likely to excess weight than those who ate white food.