Golden Rules for successful long-term weight loss
Eat slowly and chew thoroughly
Plan 30 minutes for a meal. Chew every bite at least 25 times.
Stop eating as soon as you start feeling full
Listen to and respect your satiety. Don’t overeat!
Give up liquid calories and calorie-dense foods
Juices, soda, alcohol, ice-cream, milkshake, smoothie, custard,
chocolate, creamy sauce… Avoid also carbonated drinks.
Drink between meals
Stop 30 min. before and resume drinking 30 min. after your meal.
Drink a minimum of 2 litres per day.
Give priority to proteins
Have a source of protein at every meal. Start eating proteins,
then vegetables/fruits, then some carbohydrates.
Do physical activity or exercise regularly
Recommendation: 30 to 60 min. per day, 5 to 6 days of the week.