Proper nutrition - the only answer for those who want to lose weight quickly and without the help of exercise. Without a doubt, moderate exercise can help in the rapid disposal of the extra kilos, but the same goal can be achieved by simply adjusting a list of purchased food. You can lose about a pound a week, without resorting to unhealthy, depletes the body radical diets.

Stage 1

Keep a food diary in which to record the number of calories consumed per day.

Write down how much and what kind of food you eat and the calorie of each meal.

At the end of the day summing up, counting the total number of calories consumed per day.

Keep a diary for seven days.

Stage 2

Try to reduce your daily calorie intake by 500 units.

According to the calculations of the National Institutes of Health, 0, 5 kg of weight corresponds to 3600 calories. If every day for seven days you will eat 500 calories less than usual, the week can burn 3500 calories, that is about to lose 0, 5 kg, and without the help of exercise.

Phase 3

Replace conventional dairy products in your diet low-fat or low-fat.

It is believed that if we replace cup whole milk cup at the milk fat, calorie intake can be reduced by 63 units.

If you replace the usual cheese in your diet soft cheese whey albumin can reduce your calorie intake by 89 units.

Stage 4

Arrange snacks yogurt, a variety of nuts, fruit and popcorn. Instead of absorbing pastries and sweets, eat a handful of lightly roasted nuts, low-fat yogurt, fruit or popcorn.

Instead of potato chips, eat 100 grams of pineapple - it will help reduce your calorie intake by more than 100 units.

Remember that nuts are sold in packs contain a lot of salt, so do not get carried away by them.

Also, be careful to choose a yogurt containing the least amount of sugar.

If you like dried fruit, remember that many of them are prepared using sugar, which increases their calorie content.

Step 5

Replace high-calorie soda with plain water. Experts at the Harvard School of Public Health suggests that drinking soda containing sugar, increase your calorie intake by 150 units.

Step 6

Watch portion sizes. Often servings listed on the product label, along with its nutritional and energy value, comparable with the amount of food that you are used to eat.

If you do not comply with the serving size on the package, you probably consume more calories than you think.

Step 7

Give up the habit of eating at coffee shops and snack bars - as your favorite beverages can cause serious damage to your diet.

Many drinks are high in calories due to their content of whipped cream, not to mention other very high-calorie ingredients. Order coffee with skim milk and you can significantly reduce your calorie intake.

Step 8

Following the proper diet is a decisive factor in weight loss. Each week Reduce calorie intake by 3,500 units. Because of this you fold about 0, 5 kg per week. Continue to maintain this way of eating, and after you reach your desired weight.

On cheeseburgers and chocolate is necessary to impose a total ban, or thrown the weight will not be slow to return.

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