The best way to lose weight without running the risk of getting fat again is to do a dietary re-education to be able to eat everything, but in the right measure, without having to resort to medicines to lose weight or surgery, achieving definitive results.
Food re-education is undoubtedly the best recipe for healthy and lifelong weight loss, and consists of eating healthy foods such as fruits, vegetables, lean meats instead of cakes, cookies, soda, sandwiches and "heavy", such as feijoada, frituras and lasagne, for example.
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The step by step of food re-education consists of:
1. Drink 2 liters of water per day
Hydration with water is very important because the water has no calories and cleanses the toxins from the body, facilitating detoxification. The ideal is to drink 1.5 to 2 liters of water, but if you have difficulty in drinking all this water, try putting a small piece of ginger or squeezing half a lemon in a bottle of ice water and drink several sips during the day.
Another possibility to ingest more fluids is to drink sugar-free tea, but never take processed juice, soda, or natural juices with sugar because they provide extra energy but dehydrate.
2. Eat every 3 hours
Eating every 3 hours is ideal because so your blood glucose level is more stable and you feel less hungry and can focus better on school or work. To be able to eat every 3 hours you should consume a smaller amount of food in each meal, which should be composed of breakfast, lunch in the morning, lunch, afternoon snack, dinner and supper. If you think you can not make the snacks, try eating less at breakfast and lunch, and if you have trouble eating breakfast, try eating less at dinner and supper.
3. Re-educate the palate
To better choose the foods you should reeducate the taste buds. The salads, soups and cooked vegetables will happen to have more flavor when you stop eating industrialized foods that are full of flavoring and intensifying flavor.
If you do not like some food and you know it is important because it is full of vitamins and because it has fewer calories than a hamburger, for example, try it several times. Cooking the vegetables with a bay leaf and adding a clove of garlic crushed in the soups can give a more pleasant flavor, facilitating the adaptation.
Try new recipes and always opt for the integrals, because they reduce hunger beyond regulating the gut, and stop eating in fast food and fried foods. Eat at least 2 fruits a day, they are great as dessert.
For these changes to be implemented on a day-to-day basis, there should be 1 change per week until it becomes a habit that will be adopted forever. See more tips on How to eat well without gaining weight and without starving yourself.
Weight loss menu with food re-education
An example of a 3-day menu for those who want to lose weight with dietary reeducation is:
| Day 1 | Day 2 | Day 3 | |
| Breakfast | 1 cereal bread with white cheese and pineapple juice. | 1 yogurt with 2 tablespoons of granola and 3 strawberries. | Avocado vitamin with 2 toast |
| Collation | 1 natural yogurt with honey | 1 slice of white cheese with pear | 3 water and salt biscuits with sesame |
| Lunch | 1 grilled turkey steak with brown rice and red cabbage, chili and corn salad, seasoned with lime juice and oregano. 1 slice of 100 g watermelon, for dessert. | 1 egg boiled with 1 baked potato and braised cabbage. 1 orange for dessert. | 1 grilled chicken thigh with 1 tablespoon cooked pasta and sautéed tomato, onion and eggplant. 1 dessert pear. |
| Snack | 1 yogurt with 2 tablespoons oat flakes. | 1 carrot in sticks and 2 toast with white cheese | 1 banana and 5 walnuts |
| Dinner | 1 put of boyfriend fish baked in the oven with potatoes and carrot. 1 apple for dessert. | 1 serving of grilled salmon with brown rice and cooked broccoli seasoned with 1 teaspoon of olive oil. 1 slice of 100 g melon, for dessert. | 1 stalk of cooked hake with 1 cooked potato and cooked cauliflower seasoned with 1 teaspoon of olive oil. 1 dessert kiwi |
| Supper | Mint tea and 2 toast | Orange juice and 1/2 bread with butter | 1 natural yogurt with honey |
Slimming through dietary reeducation is ideal because despite the apparent delay in weight loss, it teaches you to eat right, reducing the risk of the concertina effect, which is common in very restrictive diets.
Doing a balanced diet, guided by a nutritionist, without ever failing, for 3 weeks ensures food re-education, and it is easier to lose weight and have an iron health. Color feeding is important for a balanced diet, see how color feeding can improve health.
If you have trouble eating fruits, vegetables and whole foods, watch the video below and see tips for eating what you do not like and re-educating your taste buds.
In addition, practicing a physical activity 3 times a week is also very important to lose weight, see some exercises that you can do at home to stay with the belly hard.
