Lose one size without deprivation!

Start with milk
Breakfast activates your metabolism, so be sure to eat early. For a breakfast that will 'hold', choose lean milk, rich in protein. Add the milk to whole grains.

Rix 'either in the fish
Oily fish like salmon, provide vitamin D, the lack of which the opening of a diet can prevent weight loss. One possible explanation is that vitamin D may reduce appetite.

Get addicted to vegetables
Fill your plate with vegetables and fruits that are low in calories but high in fiber (leaving little room for other food). He preferred satiating foods that help you lose weight and still get enough. Also choose fresh, pesticide-free products: organic usually have more nutrients.

Change pasta
To convert this dish a super food, choose whole grain pasta. They have the same number of calories with treated, but they provide more fiber, so enough of a smaller quantity. To keep calories in check, put them into a bowl of cereal rather than a large plate and just take one serving 1 cup (uncooked).

Put a little fat
The consumption of fat you get enough, which means they eat less overall. Choose healthy oils, particularly those from nuts, olives and fish. Spread the sandwich with butter nut or replace the cheese with avocado.

Increase fiber
Boost the slimming effect of making your toast the bread which has 4 or 5 grams. fiber per slice. For even greater results, choose bread that contains linseed. Containing lignan, a phytoestrogen associated with weight loss.

Stop for today
Your body can not burn the food you eat late at night as effective as when it is still day, reveals a study in the journal Obesity. Stop eating two hours before bedtime. If you really hungry, eat a snack of 150 calories. If not, drink some tea, turn off the light and say goodbye the refrigerator until the next morning.
The secret

Even if you avoid soft drinks and chocolates, added sugars increase the total daily calorie consumption. To limit the amount of added sugars, read the labels on oats, cereals, fruits and sauces canned. Look for glucose syrup, molasses, honey and anything ending in -ozi (such as dextrose or maltose) sugar is otherwise.