RECIPE Syn Free Pancakes

RECIPE Syn Free Pancakes 

These pancakes are syn free if you use the oats as your healthy B.
The maple syrup is obviously synful at 2 syns per tablespoonful.


Makes 3 pancakes

Ingredients

35 g rolled oats
2 eggs beaten
3 tsp sweetener
1 tsp vanilla extract
2 tbsp of a muller light yogurt (more if needed)
1 tsp baking powder (optional) if you use add 0.5 syn.




Method

Blend all the ingredients together till smooth and the consistency of extra thick cream.

Spray a frying pan with frylight and pour in a third of the mixture cook for 3 minutes on each side till air bubbles appear and they are golden.

Chicken Hash RECIPE

Chicken Hash  RECIPE

This is pure comfort food!!
Who would have thought you could eat food like this on Slimming World!
Well you can and to top it off this meal is syn free on extra easy!
The cheese is your healthy extra A.


Serves 2

Ingredients

2 skinless, boneless chicken breasts  roasted with fry light for 20 minutes at 200c, 400f, gas mark 5.
1 lb maris piper potatoes, peeled and cubed, then roast for 30 minutes with fry light, turning and spraying again half way through.
1 onion chopped
8 oz mushrooms chopped
1 red pepper chopped
1 cup jalapenos
1 tbsp tomato paste
1 tbsp worcester sauce
2 tsp smoked paprika
Salt and pepper
2 eggs fried in fry light or poached
70g full fat cheddar or 90g half fat cheddar grated

Method
While chicken and potatoes are roasting fry the onion with fry light till soft, add the mushrooms and onions and fry for 2 minutes.
Add the jalapenos, tomato paste, worcester sauce, paprika and salt and pepper, cook out for 5 minutes.
Chop the chicken into cubes and add to the onion mixture, then stir in the potatoes, sprinkle over the cheese and melt in oven for 3 minutes.
Top with an egg and serve.

Improve your digestion.... READ MORE 

Sports Time How many per week?

Sports Time How many per week?

The regular practice of a physical activity or sport from a young age can acquire good habits. This is also the way to build a healthy capital whose benefits will be felt throughout life, provided, of course, be maintained and not be neglected in adulthood. Being active at every stage of life is a guarantee of longevity.


The regular practice of a physical activity or sport from a young age can acquire good habits. This is also the way to build a healthy capital whose benefits will be felt throughout life, provided, of course, be maintained and not be neglected in adulthood. Being active at every stage of life is a guarantee of longevity.


Differences between physical activity and sport


sport activity and physical activity are different. According to the World Health Organization, the sport is a "subset of physical activity, specialized and organized." The term physical activity, Inserm intends sport, activity at work, at home or during leisure or public transport.


Number of hours of sport per week



Moderate physical activity is beneficial to the health of people aged 18 to 65 years provided they have a minimum of 30 minutes moderate intensity (brisk walking 4 to 5 km / h approximately) and to be practiced at least 5 days a week.

How many times must it do sport per week?


Physical activity of high intensity (like jogging) is beneficial to the health of people 18 to 65 years provided it has a duration of 20 minutes and be practiced 3 times a week. Moreover, it helps to lose weight for overweight people.


MORE : 

Obesity: our advice

Obesity: our advice

Obesity is the cause of many cardiovascular diseases and promotes diabetes and cholesterol. Sport and controlled diet with a nutritionist can reduce weight gain and health risks.

UPDATE ON OBESITY AND ITS EFFECTS ON HEALTH

Between 1997 and 2013, the number of obese people in France increased by 76% or 3.3 million people, reaching 6.9 million today, 15% of adults! The phenomenon is worrying because besides the self-esteem that obesity causes for most people who are its victims, it has serious health consequences, can lose up to 10 years of life expectancy when it is morbid obesity.

How to define obesity?

We must distinguish obesity overweight or overweight. The weight is not sufficient to differentiate, scientific measures have been introduced: BMI (body mass index), which determines that obesity was there beyond a BMI of 30; waist circumference, which indicates abdominal obesity for men beyond 102 cm and for women beyond 88 cm in waist circumference; and finally, the turn ratio of waist / hips, showing obese when it is greater than 1 in men and 0.85 in women. If proven obesity, the doctor will ask a balance of fat to prevent cardiovascular disease in particular. For adults, surgical methods exist to help people with obesity.

The impact of obesity on health

Obesity can have serious repercussions on the health of people with cancer. It greatly increases the risk of type 2 diabetes, lipid abnormalities in the blood, high blood pressure, gallstones, gallbladder disorders, shortness of breath and sleep apnea. It also increases the risk of cardiovascular disease, gout, osteoarthritis of the knee, low back pain, phlebitis, gastroesophageal reflux disease, and hormone-related cancers of the digestive system. Finally, obesity can cause decreased fertility for women as for men. Obesity affects more children, and is rigorously monitored, due to all these physical and psychological consequences, health professionals and parents.

Weight Watchers

Weight Watchers

A diet is a dietary change. It must be followed with vigilance to not cause nutritional deficiencies. That is why different regimes exist depending on individual needs.

Weight Watchers is a diet program that combines balance and well-being. We learn to eat healthily, but also make time to enjoy other.

What is a Weight Watchers program?

A point system is easy to use.

Weight Watchers is basically the name of an American company established in the 1960s Since, Weight Watchers offers developed and updated programs. Its asset? It allows a gradual loss of weight and durable thanks to its global approach: diet, sports and psychological. The principle is simple,

lose weight through:

A diet program based on points: each food is represented by a number of points based on their nutrient intake (calories, fat levels, cost of energy transformation ...). A day is represented by a capital point that can freely eat what you want.

Each participant in the program is assigned a number of points based on their weight, height, age, gender and physical activity level. This score represents a food day.

Support to keep the motivation: meetings are held each week (usually 45 minutes) with a facilitator who provides help and support to participants. These meetings help to maintain motivation for a healthy and varied diet while giving an important place to physical exercise every day. They are also an opportunity to measure the loss of individual weight of each.

Tips to help lose weight with Weight Watchers

The Weight Watchers method includes the 3 main principles of a successful weight loss:

A varied and balanced diet of foods from each food group should be eaten daily and moderate (quantitative benchmarks are given for each food group).

An incentive to practice physical activity: any physical activity increases the heart rate and practiced at least 20 min entitles activity points. These points allow activities to increase the capital issues allocated initially.

An educational and counseling in meeting every week, for 45 minutes, members gather around a facilitator Weight Watchers. The goal is to keep the motivation and enrich its dietary knowledge.

To optimize your weight loss, here are some tips given by the Weight Wachers program:

Eat quietly, chewing food: it helps to feel the feeling of satiety.

Avoid foods with a high number of points: it is better to reach the number of points allocated with foods with no or few points.

Keeping the pleasure of eating, cooking and avoid dishes Trade packed with additives, preservatives, sugars and hidden fats.

To exercise to lose weight and go for slimming clothes, slimming massages and cosmetics to improve the quality of your skin, especially if you have a lot of weight to lose.

Go to group meetings: it really motivates.

Needless to eat less points than you have been allocated. Perhaps you will lose weight faster, but you will resume faster as well.

The benefits of this weight loss program

The Weight Watchers program has many advantages:

Long-term results with a gradual weight loss and weight stabilization;

no food restrictions;

small excess authorized occasionally;

learning of a balanced diet;

support and motivation through meetings and online subscriptions;

meetings several times a week and in a multitude of cities;

balanced diet can be followed over several months.

The drawbacks of the Weight Watchers program

The diet program Weight Watchers as already attracted many people worldwide. Nevertheless, it has some drawbacks, mainly in the cost:

high price if we want to follow the program over several months and attend all meetings.

Possibility to equip the online store, but it costs an additional.

Some people do not appreciate monitoring group.

May lack customization.

The point system remains a counting system (simply easier than that of calories). It does not exempt the culinary scale, often needed to know the number of points of the portion of food.

Of unhealthy foods (high in bad sugars, bad fats, food additives ...) can be eaten every day, while respecting the allocated points.

hypocaloric diet

hypocaloric diet

A diet is a dietary change. It must be followed with vigilance to not cause nutritional deficiencies. That is why different regimes exist depending on individual needs.

Low calorie diets are diets to lose weight the most successful. Declined under various names to infinity, they can all lose weight fairly quickly. The point about these different regimes.

What is a low calorie diet?

A low calorie diet is a diet low in calories and balanced:

Power is reorganized to reduce consumption of foods high in sugar and fat.

By reducing the calorie balance of meals throughout the day, it forces the body to draw on its reserves, which leads to weight loss.

What are low-calorie diets?

Several calorie diets exist to meet the needs of everyone. The choice of low calorie diet is important because diet is restrictive and motivation is an important factor.

Choose a diet suited to their lifestyle and needs is key to success

Among the best-known low-calorie diets include:

Weight Watchers;

dietary;

method the Diet;

fiber diet;

Natman regime;

Thonon regime;

Cohen regime;

soup diet;

cabbage soup diet;

lemon diet;

Mayo diet;

cosmonaut regime;

The Zone diet.

Low calorie diets in the long term

The Weight Watchers diet works on a points system. We are not talking of calories but points and it is possible to eat everything without exceeding the number of points. The only one of which has a cost.

The Cohen diet, a balanced diet, helps to lose weight without frustration. This is eating while ensuring lower quantities. Weight loss is slower than the other formulas but also more sustainable, especially that there is a

stabilization phase included.

The lemon diet is a balanced diet of lemon doubled virtues.

very short low calorie diets

The Natman regime lasts 4 days and dictates to the letter what to eat.

The regime Thonon: 14 days to lose 10 kg + a short or long stabilization phase. The menus are preset.

The cabbage soup diet is extremely low calorie seven days. It is to feed almost exclusively cabbage soup for every meal.

Benefits of Low Calorie Diets

Low calorie diets have different advantages depending on the monitoring system, but in general:

They allow to learn to eat a balanced diet.

They are easily adaptable to the rhythm of a career.

They allow you to learn healthy eating habits (do not snack, play sports, avoid sugary drinks ...).

Weight loss is very fast.

Under the plan, the stabilization of long-term weight is possible if healthy eating habits persist.

The disadvantages of a reduced calorie diet

A diet is not always easy because it requires upset his eating habits. That is why the regime has some calorie

disadvantages to know:

It requires unwavering motivation.

These are the main responsible for the yo-yo effect:

They create frustrations as they push to crack disproportionately. A theory called "the boundary model" says that after even a calorie restrictive diet, a person is more sensitive to food stimuli.

They are responsible for hormonal imbalances when they are too restrictive and last over the long haul. Ghrelin, the hunger hormone is then secreted in greater quantities while leptin, a hormone of satiety, less is secreted.

They lower basal metabolism. The private body of a share of its energy learns to idle to save. The problem is that it continues to function well even after the resumption of conventional power.

Weight gain can be significant if the judgment of the regime's brutal.

There are risks of deficiencies in function of the chosen scheme and intensity to which one follows.

Oversized restrictions certainly participate in the melting of fat, but also to the risk of muscle wasting and bone mineral loss.

It is possible to feel fatigue, because the body works differently. If fatigue is too intense, it can come from a deficiency. In this case, consult a doctor.

Important: if your health deteriorates during or after a diet, consult a doctor is imperative.

read more :

the 3 week diet

WHAT'S IN KONJAC VIVREBIO

WHAT'S IN KONJAC VIVREBIO

VivreBio offer a product that makes you lose weight and helps keep the line effectively, while respecting your health: the moderator of appetite Konjac. Often we can not keep the line or eliminate excess weight because of a habit that we hardly defeated: overeat. To slim down, it is necessary to make changes in your food hygiene. And in many cases, drastic measures must be taken, especially when fats are very resistant. An appetite suppressant, this is a product that helps many people to better control their appetite to better preserve a perfect silhouette.

MODERATOR OF APPETITE KONJAC VIVREBIO: WHAT IMPACT ON YOUR SHAPE?

Its name makes clear, the moderator of appetite Konjac VivreBio balance your hunger to better control the amount of food consumed daily as well as fats that your body accumulates.

To do this, it acts via the main ingredient, konjac, a plant native to Thailand, Vietnam and China.

This is an excellent appetite suppressant made from glucomannan and other soluble fibers, having the distinction of swell by absorbing water from food, and fill the stomach.

With its ability to ingest 100 times its weight in water, glucomannan easily increases the feeling of satiety. Konjac is also distinguished by its particularly low glycemic index, a set of properties that make it a best place to lose weight naturally and harmlessly. Thus, the moderator of appetite Konjac, cutting your hunger and reducing the absorption of fats and sugars in the intestine due to its viscosity, is recommended to those looking for an efficient flat stomach and safe solution. You can consume to lose weight, as well as to keep your current silhouette.

HOW TO USE THE MODERATOR OF APPETITE KONJAC VIVREBIO?

The effectiveness of appetite moderator Konjac VivreBio is proven, however, it also depends on complying with the recommended dosage. Taking 4-6 pills of Konjac VivreBio at the rate of one to two capsules per meal, and ¾ of an hour before meals, positive results are guaranteed. This product can also be used ideally in conjunction with a reduced calorie diet. Another tip especially given women: If you follow a contraceptive medication, allow about 4 hours between each dose. Of course, as a dietary supplement, the moderator of appetite Konjac VivreBio accompanies a healthy and varied diet. Side effects that the chemical is void from the moment you observe the maximum recommended dosage

READ MORE 

NatureWise Green Coffee 

renegade diet book

LOSE WEIGHT WITH WII

LOSE WEIGHT WITH WII

Exercise is one of the most effective factors when it comes to losing weight, but it is sometimes difficult to find the motivation in the long term or just suffer the gaze of others when you are doing outdoors .

Nintendo has understood and offers a lot of "sports" games with the Wii. For this, you need to spend a hundred euros plus a wii to acquire the famous "balance borad" that captures your movements, calculate your weight and BMI. This can be some investment but it's still less than a subscription to a gym or with a personal trainer. Exercise can also be coupled with a healthy diet to get better results, you can also consulted our article about it.

WORKS THERE?

For several years that Nintendo offers games for losing weight and with hindsight we can now say that yes, it works. Playing sports on the Wii is as simple as playing sports conventionally, you move and sweat in large drop. And we can make sure that the aches are present lendemai the morning.

Then of course, like any sport must be practiced regularly for it to work well, you can immediately forget about losing ten kilos without exercise at least once every two to three days. But the advantage is that the games are interactive and pushes you to go further in your progress. It is also easier to get his balance board and install it in their living room rather than go running or go to the bathroom, so no excuses!

WHAT GAMES USE TO LOSE WEIGHT?

Wii Fit Plus

For starters, the Wii Fit Plus games developed with the balance board is a good first approach to the tool and how to use it. The game begins with a physical test that assesses your condition and ask you what your goals are to offer a personalized training.

Provided with a multitude of balance mini-games, yoga or aerobics and a personal coach that pushes you to go further, the game tells you when to take a break or stretching is performed so as not to suffer the next day. Very complete, the games may lack a little depth in the sense that after a few months the mini-games become repetitive but hey it works then do not ask too!

Get fit with Mel B

In this game your personal coach is none other than a former spice girl whose objective is to make you run, jump, move ... In short you will sweat. Rather simple but effective, the game is much more physical than Wii Fit Plus, and is can not be the ideal start. However once you start to be tired of the mini-games and want to move to something more intense is the ideal play. This is an excellent game to work your cardio and burn calories rapidement.On however regret the poor choice of music even if it is not the main goal.

Zumba Fitness

Zumba phenomenon happened to the ears of Nintendo has had the good idea to make it a game. This is in my opinion the most complete and most effective game on Wii yet. Supplied with a belt to secure the handle the game quickly addictive and easy to handle. In addition, you learn to dance while burning calories and more you advance the more you want to progress. Unlike "Get fit with Mel B" game has a good base of music where everybody can find what corresponds to it.

If you have tried the sport without success, the Wii can be a good alternative with its playful side and ease of use. The Wii will make you sweat more than you can imagine.

READ MORE :

marathon-training-schedule

choose which sports to lose a lot of calories?

choose which sports to lose a lot of calories?

OUR SELECTION OF SPORTS YOU WILL LOSE WEIGHT

Playing sports, even if it is not to the liking of everyone, is the most effective way to lose weight and burn calories. Coupled with a healthy balanced diet your average body will have no chance. So for that matter as choosing a sport that will make you lose weight most effectively.

MAKE SPORT OK, BUT HOW?

Sports preferable for weight loss should be cardio to maximize weight loss. So choose dynamic sports that will make you sweat profusely. Attention perspiring does not lose weight but it proves against your body has worked well.

The best remaining gym where you can enjoy personalized advice of a sports coach. If you are stuck in the eyes of others, tell yourself that you do not will look ridiculous on the contrary think people want change and that you are motivated. In addition, you will surely meet people in the same situation as you and thus you can support each other.

If you really can not bring yourself to face the gaze of others, you can do exercises from home. You can also check out our article on weight loss with the wii for a fun workout. You can also buy a fitness machine like a stationary bike or a treadmill. Finally, there is also a large amount of videos on Youtube that you can follow from your living room.

SPORTS THAT ARE LOSING WEIGHT

Running

No need to look further and complicate life, running is the most effective sport to lose weight. The beginning will be difficult if you do not have the habit of running, but you will see that soon you will take taste. So choose a place you like and doing a race of half-hour at least twice a week. The results will be quickly visible if you follow this program with some rigor.

To give you an idea of ​​how many calories burn:

An individual 70 kilos current at an average speed of 15 km / h will lose 70 calories per kilometer run. About 500 calories for a jog half an hour.

The bike

Apartments and outdoor cycling is a great way to lose weight. He just has to see the bike fans to be convinced: slim silhouette and no fat! This can be a good way to put the sport in a softer way than running.

Number of calories burned:

For an individual 70 kilos, at a speed of 16km / h that's about 250 calories burned for half an hour.

Badminton, basketball, volleyball and handball

These team sports are great way to get in physical activity as long as they are practiced in a team and have a basic game. It is often easier to chain minutes playing with friends in from running or biking alone. In addition, being myself handball and badminton player I can assure you that by improving your game you'll both want to practice more often but mostly you will become more and more lively and thus burn more calorie.

Calories burned:

For an individual 70 kilos in a half-hour sports:

Handball: About 400 calories.

Basketball: About 200 calories.

Volleyball: About 150 calories.

Badminton: About 150 calories.

Dance

The latest trend is to Zumba and it's good it's a tonic dance that will make you move and sweat. In addition, you can show off on the dance floor once you have lost your excess weight. And then do sports in music is still more fun right?

Well, this article is finished, now it is for you to choose the sport that suits you best and get started. You see, even though the beginnings are difficult sport quickly becomes a habit and who knows maybe even fun?

You can also check your article

kinetic-revolution

5 fruits and vegetables for good health

5 fruits and vegetables for good health

Summer is here, with its fruits and vegetables in abundance! Why not take advantage of this summer to change your eating habits and (re) discover new flavors? Here are five foods good for your health to put on your plate.

1. Beet

This food, which grows easily in Quebec, is one of the vegetables with the highest antioxidant power. Antioxidants are compounds that protect body cells against damage caused by free radicals. Beetroot is also one of the few plants to contain betalains, a family of pigments that would consist of powerful antioxidants. It also contains flavonoids, compounds having similar effects.

In the kitchen

Intensely colored, beetroot certainly beautify your summer dishes!

You can bake (whole, diced or sliced), the simmer in a rich vegetable soup (like borscht - which can even be eaten cold), boil or steam until tender, or prepare the marinade. Be aware that, whatever the cooking method you use, it is best to cook with the skin to retain maximum nutrients. And, please, do not throw the leaves! They are delicious and are cooked in the same way as spinach.

2. Blueberries

Superstar antioxidants, consumption would prevent many diseases! The blueberry is indeed one of the most antioxidant-rich fruits. This berry contains, among others, flavonoids - anthocyanidins and proanthocyanidins in particular - that help prevent the onset of cardiovascular disease, certain cancers and various chronic diseases. It is also rich in vitamin C. Of note: wild blueberries have higher nutritional value compared to cultivated blueberries.

In the kitchen

During the summer, why not color your plates of this small fruit is good for health! At lunch, make your grains more nutritious - and certainly more delicious! - By filling the blueberries. Add it to your smoothies to give them a little bit of flavor. You can also use them in your French toast or pancakes. And why not think outside the box by adding blueberries to your salads and entrees? These berries also blend easily to the main dishes. Try them or chutney as an accompaniment to pork tenderloin or chicken breast!

3. Cauliflower

Too often neglected in favor of broccoli, cauliflower is a very healthy vegetable that you may wish to eat more! This can indeed bring you many health benefits. Like broccoli, cauliflower belongs to the cruciferous family, a family of plants specifically recognized for the protection they provide to cancer. This vegetable contains, inter alia, sulforaphane and indoles, phytochemicals having positive effects against various types of cancer - the lung and ovarian cancers among others. It is also rich in vitamin C, as well as several minerals and trace elements.

In the kitchen

Cauliflower has the advantage of being a very versatile food. There are indeed many ways of cooking: cooked, raw, in salads, as a side dish, gratin, soup or mashed. Also, did you know that today is green cauliflower, purple and even orange? Many various colors that will brighten your plates!

4. Zucchini

Better known as zucchini, zucchini is called a summer squash. It is part of the Cucurbitaceae family, like melon and cucumber. Full of vitamins, minerals and antioxidants that can help you stay healthy, it is also rich in lutein and zeaxanthin, two compounds of the carotenoid family that could protect against certain diseases of the eye such as cataracts and macular degeneration. So many good reasons to include it on the menu!

In the kitchen

Zucchini can be eaten cooked or raw. Versatile, it lends itself wonderfully to soups, stir-fried or simmered dishes consisting of meat. Sliced ​​and coated with oil, it is perfectly BBQ grill and is a simple and delicious solution for impromptu dinners with friends or neighbors. You can also try crudity, simply accompanied by a dip hummus, tzatziki or tofu spread.

5. The muskmelon

Rich in water, refreshing fruit belongs to the Cucurbitaceae family, like squash and pumpkins. It owes its name to its textured skin reminiscent of embroidery. It is the most nutritious of all melons, including through its colorful flesh that reveals rich in beta carotene. Recall that the beta-carotene is a precursor of vitamin A in the body, which is important for vision, cell growth and the immune system. Cantaloupe is also one of the fruits richest in vitamin C, vitamin essential to health. It also provides good amounts of potassium and folate. So feel free to add to your menu!

In the kitchen

Also called, erroneously, Quebec cantaloupe, muskmelon is delicious for breakfast, snack, dessert and even drink! Combine it with prosciutto and feta cheese. Guaranteed success!

eat well with Canada's Food Guide

eat well with Canada's Food Guide!

Whether to lose some weight, learn to balance your menus or simply adopt a healthy lifestyle, whatever your motivation, Canada's Food Guide is the perfect tool to help you!

Canada's Food Guide :  A complete tool!

Eat is certainly part of the great pleasures of life. More than a basic need, eat helps to gather with family, friends and discover new flavors. Our health depends largely on our diet. It is therefore essential to give it special attention.

Canada's Food Guide existed for several years and despite many changes, it continues to fulfill its original purpose: guide the selection of foods and promote healthy eating among Canadians. Canada's Food Guide provides a wealth of tips and ideas to help you make wise food choices in order to meet your nutritional needs.

The 4 food  groups

Canada's  Food  Guide  ranks  foods  under 4 categories  called  food  groups:

vegetables and fruits;

grain products;

milk and alternatives;

Meat and Alternatives.

You will find in Canada's Food Guide amounts and types of foods from each food group you and your family need each day. Recommendations vary depending on your gender, your age, your activity level and life stages (eg. Pregnancy). It is sometimes difficult to meet the recommendations of Canada's Food Guide. Do not be discouraged and refer to the advice suggested in the Food Guide. They are simple and easy to adopt. The Food Guide suggests the amount of food from each food group you should eat daily in portions. Assess what a serving of a food can be a challenge. But of course, the food guide thinks of everything and provides you with tools to facilitate the calculation of your portions.

Choose quality food

Choose quality food can be a real headache. Rest assured, Canada's Food Guide includes you and is there to help you. For each food group, you will find examples of foods to choose. In addition, the Food Guide provides practical advice for grocery shopping and meal planning. It contains examples of recipes and healthy snacks easy to prepare.

It is also important to check the labels of foods you buy. Take the time to read them to be sure to make wise choices. Tables Nutrition Facts on food labels can be difficult to read. Refer to Canada's Food Guide will help you understand them.

At home or in a restaurant, you do not have to complicate your life to eat healthy. Canada's Food Guide is here to make your job easier! Feel free to get your copy now. You will see that eating well, it's not that complicated!

tips to lose weight effectively

tips to lose weight effectively

1. Set a goal and timeline

These must be realistic and do not harm your health. For example, aim to lose up to one kilo per week. In losing weight quickly, your body rather eliminate the water and muscle, not fat. You can also avoid or weaken you dehydrated.

2. Move more

Thirty minutes of physical activity a day at least help you reach your goal. You can distribute these minutes in several sessions. Take the stairs instead of the elevator, walk or bike to get to work, play with your kids! If you want to start a more intensive exercise program, you should first talk to your doctor.

3. Eat right

Refer to Canada's Food Guide, which is an excellent source of advice for a balanced diet. Wherever possible, include protein, fruits and vegetables and starches in your meals.

4. Reduce your portions

Eat smaller portions, but more often, with three small meals and one or two snacks per day. This will allow you to better control your hunger.

5. Eat more slowly

Allow to satiety signals to warn you before you have eaten too much.

6. Drink plenty of water

Water not only helps calm the hunger, but it also allows you hydrated properly and ensure the proper functioning of many vital processes of the body.

7. lunch

Breakfast is the most important meal of the day. It will give you the energy to tackle your day off right. Eat lighter at night.

8. Reduce your intake of alcohol

Beer and other alcoholic drinks are high in calories. Generally, it is recommended that women consume more than 10 drinks per week (at most 2 glasses per day), and that men consume a maximum of 15 (at most 3 glasses per day). Limit your alcohol intake more when you want to lose weight.

9. Learn to detect harmful foods

Some foods are unforgiving in terms of sugar, fat or calories. This is the case, for example, meats, sweets, soft drinks, etc. Opt for fruits, vegetables and other healthy snacks when you're hungry.

10. Surround yourself

Your friends and family are your best allies. Play sports or cooking with them and ask them to support you in your weight loss approach. Confide in them in the most difficult moments