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Learn how to maintain weight without becoming a slave to the diet

Learn how to maintain weight without becoming a slave to the diet

Flexible people regarding the choice of food and the amount of food eaten daily are more successful in losing and maintaining long-term weight than those who adopt a posture of all or nothing at the time of feeding. This is shown by a German research published by the International Journal of Obesity . The endocrinologist and member of the board of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (Abeso) Cláudia Cozer agrees with the theory. "There is a need for flexibility to balance the healthy diet with everyday life," he says.

So you can lose weight, even if you can not follow the famous rules of diets such as: always make five meals a day, eat only whole-grain bread, do not eat late at night and get used to skipping dessert. But attention, adopting attitudes considered subversive demands care. To help you adjust your diet to your habits without compromising the long-awaited drop in balance pointers, Claudia gives some guidance.

Diet can be more flexible - Photo: Getty Images

Who can not do multiple meals

As a matter of time or custom, some people prefer to do three instead of five meals a day. The endocrinologist of the Abeso says that this is allowed, as long as the person capriche in the quality of the food ingested and does not exaggerate in the quantity placed in each dish.

Who does not consume integral versions

The taste of white bread and pasta is irreplaceable for many people. Claudia says they can stay on the menu, as long as there is consumption of fiber and grains from other sources, such as apple, strawberry, oats, barley, rye and legumes (beans, lentils, soybeans, chickpeas). > Who goes to dinner late at night

Arriving late from work, studying at night or just being free after the children go to sleep are reasons that may cause some people to eat well after normal dinner hours. "There are several light and balanced evening meal options that help in the weight loss process," says Claudia. Some alternatives are:
- Pumpkin soup and mozzarella (200 kcal): cook 150g of pumpkin in 150ml of skim milk, salt, grated onion, garlic and a bay leaf. When the greens are cooked, remove the bay leaf and beat the mixture in the blender. <> - Salmon Sandwich (260 kcal): two slices of light brown bread, 50 g of smoked salmon, one tablespoon of cream cheese light and arugula leaves

- Super-mix salad (150 kcal): lettuce, radicchio, watercress, cherry tomatoes, baby carrots and four kani kama rolls. Season with salt, lemon and a spoon (dessert) of olive oil.

Who does not run out of dessert

Candy fans suffer when they are on a diet. But martyrdom need not be so great. "Eating candies is not the problem, some of which are less caloric than a cereal bar. But there are amounts and calories to be respected," explains the Abeso specialist. Here are some desserts that can fit into your daily diet:

- Fruit salad with condensed milk (273 kcal): A medium bowl contains 208 calories. If you want to sweeten the fruit, add a tablespoon of condensed milk (65 calories).
- Ice cream in the mass: four tablespoons of ice cream of flakes (61g) has 133 calories. Fruits: Depending on the type of fruit, the popsicle can be even fat free. An example is the pineapple popsicle (61g), which has 58 calories. However, this does not mean that he is released.

- Simple industrialized chocolate cake: it is less caloric than homemade cake because it has less fat. One slice (60g) of the industrialized product is 195 kcal, whereas that of the homemade one has 307 kcal.


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