7 SIMPLE WAYS TO LOSE WEIGHT AND STAY HEALTHY

Want to feel healthier and get slimmer quick? Research shows that the best first step is to change your diet. So,follow these easy,healthy-eating guidelines and you will slim down.

EAT AT LEAST 8G OF FIBRE AT BREAKFAST

Experts recommend that women should get 30-35g  of fibre daily,but most of us barely get 10g per day. Fibre is very powerful tool,because it's bulky and it keeps you satisfied. High fibre meals also trigger the release of cholecystokinin - a hormone responsible for sending ''I'm full'' signals to the brain. Bottom line is that fibre is key to reducing what you eat overall and thus losing weight. If you get plenty of it at breakfast,you're more likely to hit your daily quota. Fruits and vegetables don't contain enough fibre,you need fibre rich grains. One serving of a high fibre cereal has 12-14g of fibre,as much as four apples or 900g of broccoli. And it also helps reduce the risk of heart disease and even some cancers.

> 4 TASTY HIGH-FIBRE BREAKFASTS <
*three scrambled egg whites and a sprinkle of parmesan on one slice of wholemeal toast (190kcal;14g fibre)
*two slices of wholemeal french toast with fruit (280kcal:13g fibre)
*bowl of porridge,with half a banana and a splash of skimmed milk (230kcal;12g fibre)
*five mini banana pancakes drizzeld wih maple syrup and cinnamon (2''kcal;14,5g fibre)

MAKE SURE YOU HAVE A 150KCAL MORNING AND AFTERNOON SNACK

You can skip the morning snack if you're not hungry,but you must have a afternoon snack,everyday. After five or six houres without nourishment,your blood sugar plummets,and you feel like you need food,a lot of food. You're going to eat a lot more food as usual if you skip snack. Choose a snack with fibre and protein that has about 150kcal,such as a hand-full of walnuts and cranberries,or an apple and a small cube of low-fat cheese.

GET AT LEAST 7 HOURES  SLEEP EVERY NIGHT

Dozens of studies show that people who don't get enough sleep tend to weight more. You feel tired,sluggish and you look for rich,sugary food that will get you through the day. Also,if you don't sleep enough, two hormones are disrupted- leptin and ghrelin and they help to control appetite. If you sleep enough you will fell more balanced and less tires and also you will lose weight- and hey,we all love to sleep,don't we :)

PLAN AT LEAST GO-TO BREAKFASTS,LUNCHES,DINNERS AND SNACKS

If you have 5minuts to run out for lunch,and aren't sure what some good options are,you'll probably get something that is made fast and most likely that will be a high-fat/sugar food. So,if you can,make sure you always have something to snack on with you, for example- an apple,banana,orange juicy,a bagel, cereal bar, carrot sticks,..And of course a bottle of water! To keep your body hydrited.

HAVE A TREAT EVERY DAY OR AT LEAST 3 TIMES PER WEEK

We're human,we all need goodies. Don't take them away,because any plan like that will backfire. It's like you're going to work 365 days a year with no holiday. You'll burn out.You can have anything you like,a piece of dark chocolate,popcorn,a glass of wine,but keep everything under 120kcal or should i say,in a very small portion.

THINK TWICE ABOUT TOPPING AND ADD-ONS

''The simpler you eat,the better''- that's because even healthy extras can add calories. Just two full spones of sunflower seeds or pine nuts can add 100-200 kcal to salad. Equal to two scoopes of low-fat vanilla ice cream. It's always better to have a simple meal,with no extreme topping and addings.

MAKE VEGETABLES THE BASE OF YOUR LUNCH AND DINNER

Think of each lunch and dinner as a pyramid- vegetables should be the base,leant protein next,then a small amount of healthy carbs to top it off. Of course it's fine to eat pasta from time to time,maybe once a week when you can have ''a day off'',but they should be the smllest part of your meal,because they have more calories and less filling than vegetables or protein. To have a healthier meal,you can start with salad greens or steamed,rosted or stir-fried vegetables. You can add something that contains protein,such as tofu (which i personaly LOVE),chicken breast,... In my opinion,the best way is to mix protein with vegetables all the time,not just for dinner,but also when having lunch. Salad with chicken is also a great combination.

>4 HEALTHY LUNCHES AND DINNERS<
*spinach salad with 85g tuna (200kcal,12g fibre)
*cabbage,pepper and broccoli stir-fry with 100g garlic prawns (380kcal, 7g fibre)
*115g chicken meatballs and 25gwholemeat pasta (355kcal,7g fibre)
*small bowl of tomato soup and half a salmon salad sandwich (365kcal.9g fibre)

I really hope you find this a bit helpful and please let me know if you want more recepies or tips how to be healthy,how to stay in shape, or do you want just beauty related posts. :)