1. Food should be divided into three main meals and three snacks light intermediaries. This increases intestinal work and energy expenditure to digest food.
Furthermore, small volumes ingested several times a day return an enlarged stomach to normal.
2. Start your meal with the raw salad, which contains fiber and takes away the feeling of hunger, But be careful with the sauces, many are mayonnaise-based (high in fat and calories). If you still feel hungry after the meal, eat more salad and don't repeat the hot dish.
3. Meals should be eaten in quiet and unhurried places. Chew at least twenty times each bite, this will make you feel full and eat less food.
4. Drink lots of water between meals. It helps cleanse the body and maintain its normal functions.
5. Avoid drinking during meals. Drinks, especially fizzy drinks, dilate the stomach.
6. Reduce sugar consumption and increase fiber consumption. Sugar is very caloric and does not bring any health benefits, while fiber ensures good intestinal function and reduces the feeling of hunger, for example, Swap the stuffed cookie for a cereal bar or an apple.
7. Replace regular products with light or skimmed ones, as these contain fewer calories. Replace yellow cheeses (dish, mozzarella, provolone, cottage cheese) with low-fat cheeses (ricotta, cottage, white cheese).
8. Reduce your consumption of pasta, cereals, bread and sweets.
9. Choose lean meats, fish and skinless poultry. Prepare them roasted, boiled or grilled, with little oil.
10. Physical exercise, guided by a professional, accelerates the burning of stored fat, helping to reduce weight.
11. Don't exercise on a full stomach, as the energy needed to digest will be diverted to physical activity. But also NEVER do physical activity on an empty stomach, this DOES NOT make you lose weight and causes serious problems for your health. Before starting the exercise, always eat something light, a fruit, a cookie without filling, etc.
Do not sleep right after meals, nor eat very heavy foods at night, as digestion is slower during this period.