Many brands of juice in boxes or bottles, which are said to be made with 100% fruit, actually add sugar to improve the taste. The fact that an orange juice is made with real orange does not mean that the manufacturer cannot have added sugar to its formula. Always see the nutritional references on the back. If you have added sugar, avoid it, as the fruit itself is already a food rich in carbohydrates. At meal time, never fill the plate COMMERCIAL ADVERTISING When you go to eat, put less food than you think is necessary. At the time of hunger, our ability to estimate the amount of food needed is compromised, and we often eat more than we need just to avoid leaving leftover food on the plate. Use smaller plates A small full plate can give you the feeling that there is an ideal amount of food better than a large empty plate. Don't feel obligated to finish the dish always If you are already satisfied, stop eating even though there is still food on the plate. Eat only in one place in the house Try to have only one place to eat in the house, for example, the living room or the kitchen. This can break the habit of eating at certain places in the home outside of mealtimes, such as at the office, in bed, in front of the TV, etc. Create a reward system At the end of the day or week, after having managed to follow a diet with fewer calories, try to reward yourself. Rewards can be anything that makes you feel good, whether it be going to the mall, getting a haircut, getting your nails done, renting a movie, receiving massages, having sex, etc. The collaboration of family members is very important in this system. The reward should not be for weight loss, but for better habits. Note: never use food as a reward.

Notice what are the events that trigger hunger COMMERCIAL ADVERTISING Try to find out if there are feelings or activities that most often trigger the urge to eat. Try to have control over these situations. If possible, eliminate them Don't have high calorie foods at home See which are the high calorie foods you consume the most. Stop buying them. If you have them at home, it becomes almost impossible not to consume them. The best way to not eat something with a lot of calories and not have easy access to it. Create a diary or blog about your diet Write about successes and failures daily. Try to learn from the mistakes of the previous days. After each mouthful, take a sip of water This will make your stomach fill up more quickly, reducing the amount of food needed to satisfy you. When the stomach is full, the body releases neurotransmitters responsible for the feeling of satiety. Eat very slowly Eat slowly, chew your food well, and take short breaks during your meal. Allow time for the body's satiety mechanisms to okinawa flat belly tonic activate. Eat greens and vegetables Vegetables and legumes are not only healthy, they are low in calories. If you eat a good salad during your meal, you will be taking up space in your stomach with a food that provides few calories. Eat the salad before preparing the main course or reserve at least 50% of the main course space for vegetables.