Successful Diet

A nutrition expert, Nancy Clark, from Runners World Magazine, gives 10 important tips on dietary program. This simple tips will help you to have a satisfied diet -----

1. To less 10 pounds fat in a year, you'll need to decrease consumption of 100 calories a day.

Don't try to decrease too much calories from your body's need, as this action will increase your appetite and also decrease your energy. Which is will cause you  tempted to eat high calorie food.

2. Don't forget to breakfast.

3. In fact, you have to eat more when you have breakfast.

Change your portion for dinner by accumulating more calories at breakfast or lunch.

4. Don't let your body feel hungry. Eat at least once every four hour. For keeping your calorie remain full, try to divide your meal portion. The point of doing this is to make sure you get the energy you need before and after your activity. For example : eat half your breakfast before you walk, and then finish the rest afterward.

5. Consume at least three from four food category every time you eat.

The category are : 1. Bread, cereal, wheat bread, 2. fruit and vegetable, 3. low fat milk and soybean, 4. low fat meat, fish and nut.

6. Determine your target of fat derivation constantly. This way, you tend to reach ideal weight if your weight decrease too fast.  

7. Fluid calorie can cause and increase body weight faster. Less your habit of drinking high calorie beverage, like softdrink or soda, coffee or alcohol.

8. Starting consumption natural provisions, like fruits, vegetables, whole grain.

Less eat fast food or from manufacture, because it less of fiber and not filling.

9. If you can't refuse fast food, try to check the nutrition contains before making choice, or check the website first. Avoid menu with "fried", "crispy", or special sauce as it's guaranteed will contain high calorie.

10. Remember. Calorie contains on sport drink, bar energy or gel you consume while practicing will add  your calorie even you keep moving. Consume it just when you really need it. 

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