# 1 Do not skip breakfast

The morning meal Jumpstart your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the addition of sugar and caffeine to suppress you a little energy and the appetite for a while it will certainly fire back in severe hunger and you are more likely to overeat later. Breakfast is also complex carbohydrates such as whole grain products (cereal or oatmeal), along with a number of proteins and fats (fat yogurt or milk), your energy and hunger, to check yourself.

# 2 eat more often

Make a habit of eating in front of every three minutes or four hours at least four times a day. Eating frequently stabilizes blood when the blood drops too low you eat … much. By your blood sugar stable, you can help control your appetite and keep you high metabolism. If you go many hours without eating, your body slows down to compensate in order to save energy … This effect is detrimental to your weight loss efforts.

# 3 Eat protein at every meal

Protein will help your appetite, more energy and time to digest reduce the effect you feel full longer than carbohydrates alone eat. Research shows that eating more protein can help you to lose weight without cutting calories. Try these protein possibilities: Turkey on whole wheat bread, hummus and pita, vegetarian chili, fruits and nuts, or protein snack bars that contain 12 or more grams of protein.

# 4 Hold off on snacking

Many of us have a snack for quick energy when we are tired. But do not confuse with the real hunger fatigue. If you’re tired, go for a brisk walk for 15-20 minutes. This will give you your heart rate and a boost of energy. Follow it with a big glass of cold water. If you’re really hungry, a protein and complex carbohydrate rich snacks such as: whole grain crackers and peanut butter or cheese.

# 5 consume enough to meet the needs of your body

Eating too little slows your body’s metabolism the same way to eat rare. If you want to lose weight, do not slash your calories too drastically. Instead, some of the features section in the diet – things like soda, juice, packaged goods or candy. Processed foods are often rich in fat and calories and low in vitamins, minerals and fiber

Here is a list of dos and not child’s diet to help your family triumph over obesity:

1. Try again. The weight loss and a healthy diet is not easy. There will be times when you and your families faced with this new lifestyle. It is important to keep trying. The failure is certain unless you try.

2. Avoid part distortion. When serving food, you have partial control, a buffet situation, or family use tends to promote excessive food.

3. Start your day with a good breakfast. A bowl of cereal with low sugar content with low-fat milk, low-fat yogurt with granola bar or breakfast or an English muffin with peanut butter instead of a donut or a muffin. A healthy breakfast you put your family on the tone for the rest of the day.

4. be a role model “healthy” role. If it chips, cakes and biscuits, and no fruits or vegetables, when the children are waiting for a snack, how can it succeed? Line Sharing your fridge and cupboards with fresh fruit, nuts, cheese, low fat, and things are easy for children to junk food snacks.

5. Be positive. Say: Let’s go choose to fruit and fruit salad, not eat or this or that. Use words and phrases to talk positively with your child.

6. Make healthy eating a family affair. Create a family meal together for the whole family. Not a single family member in obese patients with a special diet. Your whole family can eat as healthy regardless of weight.

7. Make time for physical activity. Make physical activity a family activity. Every evening after dinner in the summer, go for a half hour walk and look not an activity the children.