1) Have a rich and satisfying breakfast

Breakfast is considered the most important meal of the day, and there are now numerous studies according to which eating proteins and fibers that give energy and a sense of satiety in what must be considered the first meal of the day is good.

2) Eat lots of fruit and vegetables

It is now proven that eating lots of vegetables is essential for long-term weight loss and maintaining the right weight. Vegetables are rich in fiber, vitamins, minerals and other essential nutrients for well-being. All this in a few calories. The fruit, rich in vitamins and antioxidants, also serves to harmlessly satisfy the desire for dessert.

3) Eat protein with every meal

According to a growing line of thought, 25% of daily calories must come from lean proteins such as eggs, lean meats, fish and low-fat dairy products. In fact, proteins make them feel full longer and are allies of the muscles.

4) Always keep yourself well hydrated

Being properly hydrated is good for the body and helps to conquer / maintain the line. Not all waters are created equal: some are richer in mineral salts than the others. A golden rule is to drink a glass of water before meals.

5) Reduce the size of the dishes

We must help ourselves to eat less and one of the easiest ways to do it effortlessly and at low cost is to use smaller dishes. The eye wants its part, the mind as well and the belly is good at following both of them so that a smaller portion in a small dish looks large, and that's it.

6) Avoid sweeteners

A new line of thought and research in the United States wants sweeteners not to be used to lose weight and indeed, in some cases, can have the opposite effect. At the root of the problem is that they are so sweet that they trigger the desire for sugars and sweets, they can be addictive and in almost all cases they cause weight gain.

7) Eat more often

The new school of thought wants to have a maximum of four hours between a "meal" and another and it is essential that not to get to the next food appointment being too hungry because it easily leads to making wrong choices. Eating often also helps to keep blood sugar stable and control hunger.

8) Sleep well

To lose weight and keep it under control, you need to sleep at least 7 hours a night. It is now scientifically proven that sleeping too little leads to weight gain.

9) Get moving

Said and repeated to the point of boredom, movement is the number 1 ally of anyone interested in their own weight.

10) Reduce stress levels

Stress hurts and makes you fat. Those who are very stressed produce more cortisol, the hormone responsible for storing fat and which has been linked to the desire for fatty foods. So, starting from the assumption that it is difficult to put yourself in situations that cause stress, it is still useful to know that not being stressed is useful for the health of the body and for the line.