▾ tips

• 1 grams:
  • of carbohydrate » 4 kcal
  • of fat » 9kcal
  • of protein » 4 kcal
• by climbing up 12 floors (3 minutes in total) can make you lose approximately 1 kilo in 4 months
• divide meal into two pieces: firstly eat half, after drink a cup of coffee or tea without any sugar, then decide how much of the other half piece you would like to finish
• do not go shopping hungry
• drink at least 2 litres of water a day
• eat fruit yogurt or yogurt with muesli as desserts
• eating often and in small quantities enables your metabolism work faster than normal
• food that increase blood sugar quickly will cause you to feel hungry more frequently and will put your diet in a difficult position. try not to consume the foods especially with sugar, white flour and white rice
• green tea without sugar increases the metabolism speed and by that enables you to give you extra calorie all day
• hot spices enables you to burn more calorie by increasing the metabolism speed during the digesting period but your stomach health is mote important than that
• if you start a day with 10 minutes exercise, your body metabolism will work faster the whole day and you will spend more energy than usual
• more tips !
• spending an additional 7000 kcal will enable you to burn 1 kilo of fat from your body
• stop eating 3 hours before you go to bed
• try not to take any alcohol
• when the weather is cold, your metabolism work faster and you burn calorie more than usual

▾ others

• 3 tips to lose weight
• indice glicemico
• iniziare il pasto con l'insalata
• mentolo
• more tips
• portions control
• 5 gruppi alimenti
• alimenti per intolleranti al lattosio
• classificazione alimenti
• tisane dimagranti

daily

• check
• 4 ounces grains
  • 1oz = ½ cup cereals or cooked rice
• 1½ cups vegetables
  • 1 cup = 1 cup raw or cooked, 2 cups leafy salad greens or 1 cup 100% vegetable juice
• 1 cup fruits
  • 1 cup = 1 cup raw or cooked, ½ cup dried fruit or 1 cup 100% fruit juice
• 2½ cups dairy
  • 1 cup = 1 cup fat-free or low-fat milk, yogurt or fortified soy milk
• 3 ounces protein foods
  • 1oz = 1oz poultry or seafood, 1 egg, 1tbsp peanut butter; ¼ cup cooked beans or peas or ½oz nuts or seeds
• phisical activity
  • at least 60 minutes each day

verdurineineine

• cheat sheet & want some more
• aim for these amounts each week:
  • 1 cup dark green veggies
  • 3 cups red & orange veggies
  • ½ cup beans & peas
  • 3½ cups starchy veggies (such as: corn, green peas, baked beans, potato)
  • 2½ cups other veggies

ma la pancia gonfia ?

• dieta di 2 giorni per pancia gonfia
• alimenti ~giusti~
  • menta
  • zenzero
  • peperoncino
  • ananas
  • agrumi
  • avena
  • crusca
  • noci
  • mela verde
  • porri
• & more tips
  • frutta lontano dai pasti
  • masticaremasticaremasticare pia~no
  • no proteine+proteine
  • no carbo+carne
  • no carbo+carbo

aceto di mele ( #ehw )

• una volta a settimana, prima della doccia, frizionarne un po' sulle mani e passarlo dove si ha la cellu !!

METABOLISM POWAH !!

• ma cosa accelera il metabolismo?
  • peperoncino
  • cereali integrali (such as: fiocchi d'avena, farina d'avena, cereali integrali, pane di segale, cracker e gallette di segale, gallette di riso integrale, riso integrale, orzo integrale, bulgur, quinoa, farro)
  • broccoli
  • té verde
  • salmone