1. Faça de 5 a 6 refeições por dia. Sendo 03 principais e 02 ou 03 lanches. Isto aumenta o gasto de energia para realizar a digestão dos alimentos, além de reduzir a dilatação do estômago, diminuindo a sensação de fome.
2. Faça as refeições em locais tranqüilos e sem pressa. Coma devagar, mastigue pelo menos 30 vezes cada garfada.
3. Inicie sua refeição pela salada crua, que é rica em fibra e proporciona sensação de saciedade. Se após a refeição ainda sentir fome, repita a salada e não o prato quente.
4. Evite beber líquidos durante a refeição. Ingira-os meia hora antes e uma hora depois. Líquidos dilatam o estômago.
5. Diminua o consumo de açúcar e aumento o consumo fibras. O açúcar é muito calórico e não traz nenhum benefício à saúde, enquanto que as fibras asseguram um bom funcionamento intestinal e reduzem a sensação de fome.
6. Beba muita água, pelo menos 02 litros por dia, nos intervalos das refeições.
7. Substitua queijo amarelo (prato, mussarela) por queijo branco (ricota, minas). Quanto mais amarelo o queijo mais gordura ele tem.
8. Prefira carnes magras, peixes e aves sem pele. Remova a gordura aparente antes do preparo. Prefira cozidos, assados ou grelhados.
9. Pratique atividade física. Não faça exercícios com estômago cheio.
10. Durma 08 horas por di. 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