2. Try to eat in company. Eat slowly and chew each bite.

3. Prepare dishes as attractive as possible. If portions will seem small, offer a dessert plate, thus appear more abundant.

4. Do not try to hide that you’re on a diet. Continue with your normal life, without lock yourself at home.

5. Respect, as far as possible, a regular schedule for meals.

6. Do not skip meals but do not feel hungry, in any case reduce the amount you eat, but do not omit.

7. Start every meal with a salad, to satisfy more easily the stomach and appetite center, located in the brain.

8. Avoid temptation. If the office or the kids at home, eat sweet things between meals, have at hand an apple, yogurt or other snacks to help you resist.

9. Faced with an attack of hunger takes a glass of water first and then a natural fruit juice.

10. Do not give in to offers of food that are not within your program, because you can spoil what you have achieved so far.

11. Do not be dependent on the scale. Weigh yourself only once a week to monitor changes.

12. Take your measurements periodically to check the change in volume, this will encourage you to follow. You may not have lost weight, but of the figure.

13. Make sure the clothing is staying high. Please hand the pants that you like and do not fit, and take it as a goal.

14. If you’re out of the diet in one meal of the day as usual with the rest of the daily plan, nor think of “resume tomorrow.”

15. Often think of the joy of seeing you in your weight and imagine that today you avoid situations because of your overweight.

If you feel you just can not start a diet, do not let time pass. Go to a specialist who can guide and control you until you acquire new eating habits.

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According to Dr. Jackie Berning, University of Colorado, who are very thin and want to grow in size to consume a higher percentage of calories, but in parallel is important to influence muscle growth by an intense workout routine to load. For this specialist to increase muscle mass is desirable, in the case of men, increasing their caloric intake by 500 to 1000 calories and for women between 250 and 500.

To follow this plan properly we recommend a weekly climb about a quarter kilo, the important thing is not to reach more one kilo per week because that will surely increase the percentage of fat in the body and is necessary to lower the amount of food.

Supplemented aerobic work

There is also a group of people who have difficulty to increase their muscle mass and your body parallel possess about 15% fat. Such a person must control their calorie intake well and yet can perform aerobic work to burn stored fat. It is recommended to do a routine of between thirty and forty minutes three times a week. In this way the body uses up fuels and get rid of excess fat.

Anyway so as to be calculated correctly meals the same should be done with aerobic work because an excess in their practice can produce a brake on the increase in muscle mass. The most beneficial in this case is to get the strength to stay the same or increase at the same time decrease fat mass and increase our
muscle.

What about carbohydrates

This type of food is the staple food for marathon runners and athletes who run, because it is readily available fuel. With regard to those who want to increase their musculature, some recommend not eating at night because it could generate increased fats, while others pay no attention to this point. At this point we can affirm that each person reacts differently and it is best to see what its purpose is physical and organize based on that diet.

Those who have trouble gaining weight and have low levels of fat in your body can consume carbohydrates two hours before bed because its rapid metabolism may generate a negative caloric balance for the period of sleep. And as for those with higher percentage of fat, is more beneficial to consume carbohydrates in the morning because at that time energy demands are greatest.

It is also necessary to consider that not all carbohydrates are equal: they are slow-acting simple as sugar, honey, white bread, cookies and are the low glycemic index swifter action as sweet potatoes, oatmeal, yogurt , the latter are better for those who want to control your calories.

The best thing for the athlete that rises slowly in weight, but you want to gain muscle and lose fat might be ingesting a carbohydrate meal consisting of hypoglycaemic. For example, the extra oatmeal with protein powder can be a source of immediate fuel saving muscle glycogen stores.

The saturation of glycogen is associated with increased muscle and if you deplete a metabolic change may mean converting muscle protein to fuel.
There on the other side are those who increase their mass with great difficulty. In addition to the need to eat more calories and carbohydrates can consume carbohydrates of any kind because it is very likely to produce less insulin, or that their muscles have greater capacity to remove glucose from the blood. Alongside those who have difficulty in increasing muscle mass if they consume extra thousand calories a day will be available for greater stores of glycogen and therefore can train longer and harder.

The proteins, another critical factor in the development

They have a central role in muscle growth, however we must not ignore and must pay careful attention to caloric intake, because if this is reduced wear the same protein. The mistake of many thin people who want to increase your muscles is taking too much protein supplements regardless of caloric intake causing the use of protein as fuel instead of as a basis for increasing muscle.

The more carbohydrates consumed less protein is used as fuel. Dr. Berning recommends a daily intake of 1.5 grams of protein per kilo of body weight, but when the calories are not excessive need to increase protein intake to two grams.

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In general, knowledge regarding the relationship between diet and health in short supply. The majority of the population lacking the necessary ‘practice’ knowledge and skills for healthy feeding. Moreover, consumers often underestimate their power consumption in the wrong. General nutritional advice and any policy should aim at an overall reduction in the risk of diseases such as cardiovascular disease, cancer, … for the population as a whole. In the concrete implementation should be discussed not only nutrients but should rather be talking about food framed in a total diet.
Nutrition is an important part of a healthy lifestyle. Though it is obviously not the case that those who eat a balanced healthy lives automatically, but it is undeniably a step in the right direction.

The active food triangle gives an idea of what you should eat daily and how much to move. The recommendations are made for anyone over 6 years. If you intensive sport, strenuous physical activity or a particular dietary uses, it is best to consult a dietitian (e).
Each food provides a number of nutrients, but never a food supplies all the required nutrients. In active food triangle contains eight groups each do their share to a healthy lifestyle. The tip of the active food triangle, the remaining group is an encore. Besides a good diet is also an important part of moving the active food triangle. You can change your eating habits with a critical eye on the website of the subjects
The Logos in Antwerp include work on healthy eating at school (Tutti Frutti, drinking fountains, …), cooking courses for disadvantaged and customized services to municipalities, health and welfare councils, schools, CLB, businesses, …

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