The truth is that our body can turn into fat, all the extra calories you eat and burn during everyday activity. These fats accumulate as reserves, which the body understands, will serve in times of scarcity. Clear that the risks of scarcity can not exist, there is that we build for which sometimes is so difficult to maintain our ideal weight.

Breakfast is one of the meals that we should never skip, because it is the most important because we come from many hours of fasting, this does not mean we have to eat sweets, juices, cereals, tea etc, but we must make a breakfast balanced that allows us to start a good day, milk, cereals and fruits are most recommended.

As for the snack, salted and fried potatoes are foods that we should prefer not to consume, because of its high sodium content is not recommended for people suffering from hypertension, and high content mostly fat, Collation mid-morning and afternoon should not exceed 100 calories preferably and if possible, we have to choose sugar-free cereal bars, fruit, or yogurt, so that in the next intake, the body only absorbs what is needed and not exceed in storage, preventing a lean period.

Exercise is extremely important to spend the extra calories, but there is no point going to the gym and complete a full day completely exhausted, it is best to exercise regularly, walking or walks every day is the best way to keep the body active , should not have chosen a sport to practice regularly.

Always be careful in the first course, choose to garnish salads, and only eat one serving of meat, chicken or fish to accompany the main dish, there should be abundant and their consumption needs moderation, remember that a dish is good, second, it is extra calories, just to be careful of.

Reflect, which is the food in your life, a pleasure, something that can not be released or a constant temptation irresistible, as his response, always remember that food should be balanced, without sacrificing or changing tastes your palate. Do not hesitate to go to the nutritionist, if necessary, will help you choose the right foods may be advisable for you.

If losing weight is hard enough, which may be more desperate still upon arriving at our goal weight in the coming months to see that little by little began to recover lost kilos. And it is to stick to our ideal weight can be as difficult as losing it at the time.

Also returning to unhealthy weight, regain the lost kilos may have other negative effects such as:
* Depression and anxiety in addition to a negative impact on our self-esteem
* Have the feeling of losing control which may in turn lead to “comfort” with binge eating
* More trouble losing weight with age. Studies have shown that women who go through cycles of weight loss and weight gain more fat over time than women who have not been there. And women who are experiencing menopause also have greater difficulty losing weight.

Some tips to keep the weight at the end of the diet:
* Stay alert: important to remain attentive to those who eat even when we consider that diet is over. It is not a diet to lose weight but to follow the guidelines of a healthy diet, and enjoy the change of habits that this entails. Once we have reached our ideal weight, we can add about 200 calories of low-fat foods daily diet. If you continue losing weight can add a little more, but we must continue to follow closely the calories.
* Get support from others: if we have joined a support group to help you lose weight, we should not abandon it just because we’ve reached our goal. Most people who achieve their weight goals begin to recover lost kilos in less than five years. Support groups help us to stay the course and require often control our weight.
* Staying active: most weight loss programs include some type of exercise several times a week. It is important that while we finish with the diet, continue with the exercise, as this helps keep the metabolism in the form which in turn helps your body burn calories more efficiently we consume. When we make more exercise, more calories can be taken daily.

On the one hand when the absence of total carbohydrates is a great risk that the body relies on the muscle tissue for energy, resulting in muscle destruction. Also, when forces the body to get energy from fat alone produced some metabolic waste called ketones that hinder the removal of fat.

Finally, if reduced to almost nothing carbohydrate cravings they feel and the sweet and has a high probability of yielding to the need to fall in periods of bingeing.

The solution is to reduce simple carbohydrates and use that instead of gaining weight fibrous help maintain the ideal weight, for example, vegetables, salads, vegetables and a small amount of vegetables and whole grains such as oatmeal.

The amount of these products in your diet will depend both on your physical constitution by your level of activity as an indication can be worth two salads and a bowl of oatmeal or vegetables a day, but a nutritionist who will be the best indications respect.

Taking a zero fat diet
Fats are essential to the functioning of the body therefore should not be eliminated completely from our diet. Moreover some of them accelerate the process of burning body fat and enhance anabolic hormones.

For example, omega 3 and 6 are vital for the proper functioning of the body, activate the metabolic rate causing the body to burn calories more efficiently, plus some fats encourage the production of anabolic hormones like testosterone which is the basic structure cholesterol.

The recommendation in the diet of definition is to restrict the minimum saturated fat sources, such as sausage, butter, cheese, canned meats and fats, while increasing the consumption of foods that provide essential fatty acids, such as vegetable oils olive, canola, flaxseed, fish such as salmon, sardines, mackerel, herring, and also some avocado and nuts such as walnuts, almonds, hazelnuts or cashews. A good way to structure your diet is to follow the guidelines of the Mediterranean diet.

Do not use weight training properly
Weight training aims to increase muscle size and strength, so it is necessary to perform it correctly. Whether it is diet definition of volume and weight training must work intensely. For this routine to be most effective for you. Do not go by the custom of reducing weight and increasing reps because you’re looking to burn fat.

This form of training can lead you to lose muscle tissue while burning fat, the ideal is to combine heavy training sessions with other lighter. That way you’re inducing the growth of muscle mass, as you raise your metabolic rate.

Doing low intensity cardio
Aerobic exercise is very effective to burn subcutaneous fat, but to be effective must be of high intensity in short periods followed by others of moderate activity.

It also works to the traditional formula in which sessions are held with moderate physical activity and long life. The important thing is to include enough cardiovascular activity to consume more calories each day, thus to promote the loss of stored fat without sacrificing too much muscle tissue.

Abdominal Exercise insufficient
Both train men and women have a natural tendency to accumulate fat in the abdomen and muscles that tend to lose tone up easily. Include abdominal exercises in your routine is critical to improving both its appearance and much easier to rid of fat.

One option is intense abdominal exercise sessions of 15 to 20 minutes every other day, for it makes a giant series of 3 or 4 years in a row. Has each of them for 5 minutes, continuing to the next without rest.

Another alternative is to perform abdominal training as you do with the rest of the muscles. A weekly meeting that includes suficentes sets and reps to stimulate every muscle structures that form the abdominal wall. You can choose any of the two proposals, experiment to determine which is the most effective for you.

Do not use supplements
Although whey proteins are not indispensable to achieve your goals these products can help a lot. For example to achieve the amino acid requirements can use the protein shakes.

According to be so strict and restrictive your diet is necessary, giving the doctor, using vitamins and minerals in tablets missing. Likewise if you train with intensity your body will demand more of these and other micronutrients.

Moreover, we have ergogenic aids designed to activate the metabolism, promote fat burning, decrease catabolism, reduce subcutaneous fluids, avoid anxiety, blocking the formation of adipose tissue and to optimize your use of the body of nutrients.

Please note that products are developed and additional aid and that alone will not allow you to burn fat, lose weight or increase your muscle mass. Their profits are in a properly structured training program and diet.