The only way to approach a weight loss diet like a game and not as a necessary evil is to put our lives in order. The express and miracle diets that everyone can find on the Internet do not (in the most cases) have the promised results. For a successful weight loss diet you need patience and effort. The key points for successful diet program that will not add an overhead to your already loaded program, must be provided by an experts and must be customized for your needs. At the same time if the correct and balanced diet is combined with physical exercise, the results will be clearly visible. In this post we outline 4 weight loss tips you can follow for a successful and healthy weight loss.

1. Reduce the variety of foods you consume

During the holiday period we are usually accustomed to eat a variety of flavours from either the starters or main dishes that surely exist in abundance on the table. This alone opens your appetite. Studies have shown that some hormones that trigger appetite are activated when we eat foods that combine many flavours. We think we are hungrier when there is more variety of flavours in a meal. A common example is that while we eat too much at one table, we still have a place to eat desert. Weight loss tips: Try to cut up and eat large quantities of a single meal instead of many small dishes. Also try not to mix sweet and salty foods at the same meal. The combination of these two flavours stimulates the appetite centre of the brain and makes us eat more. If you split the savoury and sweet during the day, you will automatically eat less and lose weight.

2. Reduce fat

The first thing you need to consider to change in a weight loss diet is the amount of fat you consume. And not unjustly, because fat with 9 calories per gram contains twice the amount of calories from protein and carbohydrates. However, a diet containing very low levels of fat may have the opposite effect from what you expected, and you will always feel hungry. Weight loss tips: Something you probably do not know is that fat can help in weight loss.

3. Target quality foods

The secret to greater saturation without increasing weight is to choose foods that have few calories per gram. Often we choose food depending on how big the portion is rather than the amount of calories they contain. However, we can eat large portions of foods if they have few calories and still be slimmer.

Weight loss tips: This condition is known as "energy density". Thus, choosing foods with low caloric density (few calories-more food) we get more satisfaction and we consume fewer calories. Research has shown that eating foods with low energy density, can reduce our appetite and the result is 26% less consumption of food at the next meal. Generally, these foods (e.g. fruits, soups) contain greater amounts of water and offer higher saturation without eating more calories. For example, 100 grams. of potato chips have high caloric density (547 calories per 100 grams.) compared with 100 gr. of apple that has a low caloric density (52 calories per 100 grams.). An easy way to determine if a food is low density is to compare the calories by grams of food: if the calories are less than the grams, then it is a good choice.

4. Cut sweets

Can seem a little extreme, however necessary. One of the most frequent problems encountered by most people, is the addiction to sweets. Usually when you start eating sweets you lose control and eat two, three, maybe five sweet a day, but their complete exclusion could affect the organism. There are cases that people report that if they suddenly cut sweets they suffer from migraine headaches. What happens then is even more tragic, because we feel an increasing need for sweets.

Weight loss tips: To maintain a healthy weight you need to achieve a balance between the energy you burn and the food you eat. Thus, in order to lose weight, simply consume fewer calories than those you burn. If, for example, you can consume 100 calories daily less than those you usually «burn» and burn 150 calories more, you can lose about 1 kilo a month.

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