Many people lose weight with diets and most of them are gaining weight again. Why? Because when you go on a strict diet , it radically changes the way you eat and what is the purpose of losing weight . Once you reach your goal, you no longer wish to be limited to a rigid diet to slowly (or quickly ) return to bad eating habits that lead to heavier.

Instead of falling into the cycle of deprivation over again , I recommend making small simple adjustments to your eating habits gradually (and hopefully last ) the transition to a healthy diet for you and your family to gradually guiding ideal and / or improve your healthy weight .




Eat "whole grain" versions of bread , pasta , cereals , rice, etc. Many products are out there that make this transition very easy , like the grain of white bread and whole grain cereals General Mills that attract children, such as hot or crackers crunchy Reese .

Reduce sugar . Instead of sugar-laden juice drinks , flavored water change . Not necessarily looking for sugar free items because they usually carry chemicals added . Instead , opt for items that have " no sugar added" . Use low calorie , natural sweeteners like stevia or honey instead of sugar when you can . Then gradually cut the amount of sweetener is used in conjunction .

Put frozen yogurt ice cream .

Use nonfat plain Greek yogurt instead of sour cream.

Fill a variety of Mrs. Dash and use it to flavor food instead of salt.

Use low-sodium versions of broth, condensed soups and sauces.

Putting natural peanut butter .

Try to eat a fruit or vegetable at every meal ( including snacks).

Work some leafy salad greens (such as spinach, kale or arugula )

Drink at least one glass of water with each meal ( including snacks).

If you drink whole milk, switch to 2 % . If you drink 2%, 1 % or skim milk treat .

Use olive oil instead of extra virgin vegetable oil for cooking.

Use a spray bottle of olive oil instead of olive oil in nonstick pans and cooking utensils .

Use applesauce, mashed banana or mashed avocado in place of butter or cooking oil. For all these things , you can replace it with a 1:1 ratio , but if you use applesauce to reduce the amount of liquid in the recipe by ¼ cup for every 1 cup applesauce.

Use nuts instead of croutons on salads and cereals instead of yogurt.

Choose turkey bacon instead of regular bacon and turkey instead of ground beef (or do half and half turkey meat).

Buy leaner meats instead of fatter versions

Instead try bison meat occasionally.

When possible, substitute 2 egg whites (or ¼ cup ) 1 egg . Egg Beaters is a great way to make the transition from egg to egg whites , and like most , but it's a gradual transition to the real egg to avoid additives.

Try the version of " cured" of their favorite recipes " frites " ( fried chicken, for example, baked French fries or baked ) .

Try sweet potatoes instead of regular potatoes and sweet potato fries earth instead of fries.

Instead of bread crumbs , or traditional , try high fiber cereal milled.

Use corn tortillas instead of flour tortillas.

For salty snacks , chips falling popcorn .

For his chocolate frenzy , choose black chocolate .

Remember, the goal is to eat healthy over time if you stay with him , then do not try all these swaps at a time. Instead, the introduction of one or two of them at once.