Tired of dieting? 3 simple rules to lose weight –

Year in, year out and you still have the same complaint: you can’t wipe away those kilos that insist on masking your curves. There was no lack of attempts, on the contrary: the list of diets that entered your life goes from A to Z, but even so, the scales did not give up. If this soap opera sounds familiar, it’s time to change the script. Now, the end of the story will be different. To help reverse the scenario, we consulted the country’s leading experts on the subject – endocrinologist Alfredo Halpern, from Hospital das Clínicas de São Paulo and creator of Dieta dos Pontos, colleague Walmir Coutinho, coordinator of the Latin American Task Force for Obesity, the director of the Weight Watchers group in São Paulo, Cleide Guimarães, businesswoman Lucília Diniz, who eliminated 60 kilos from her figure, and nutritionist Ana Herb, from the Obesity Recovery and Studies Center (Creeo). With them, we handpicked three very powerful strategies to help you make peace with the mirror. Next, the result. Everything at your fingertips!

1. Cut 50% of the candy

Most of us can’t resist the sugary charms and surrender mainly to chocolate almost every day – and in exaggerated doses. Oops, time to change. “Anyone who wants to conquer a body full of curves has to reduce the quota of delicacies by at least half”, says endocrinologist Alfredo Halpern. If sugar represents heaven on earth every time it passes through our mouths, sweets are also cruel and merciless with our silhouette. So why allow 50%? “Studies prove that, when the menu is too restricted, radically cutting the most beloved ingredients, the risk of an attack on the fridge potentially increases”, says nutritionist Ana Herb. For the little ants on duty, there are two ways to maintain the muse project. If the need to taste a sweetie is daily, that’s fine. But the dose will have to be small. It’s worth eating every day, for example, an Alpine bonbon or Sonho de Valsa, a banana raisin with chocolate, two chocolate cookies, two stuffed cookies, two small brigadeiros (party size), a mini-bar (15 grams) of chocolate, the kind that come in a box with miniatures from Lacta or Nestlé, or two Bis. Another option, more recommended: the gift is released only once a week and, in that case, the dose increases: a bowl with two scoops of diet ice cream with diet topping, a slice of cake or fruit pie, a square of brownie , a slice of milk pudding, a bowl of mousse or a 50 gram bar (Suflair type) of chocolate. But beware: do not mix two sweets in one, like the traditional double pie or cake with ice cream. And try to opt for sweets that have fruit, such as passion fruit mousse, apple pie, orange cake, instead of those that are pure chocolate. Thus, you reduce the fat content of the dessert and minimize the calories. And finally: when it’s impossible to resist the candy you love the most, share it with a friend. Thus, the two taste the delight without leaving the line.

2. Say yes to carbohydrate buddy

Discard once and for all that old strategy of cutting out bread, pasta and rice to try jet weight loss. Several studies have already proven that drastically reducing the carbohydrate quota on the menu can cause a drop in intellectual performance, fatigue and even depression. “And those who adopt radical regimes are doomed to put on weight all over again”, says endocrinologist Walmir Coutinho. But how to keep them on the menu and lose weight? You need to know how to choose the right carbohydrate. The refined (present in white bread, cookies and white rice) and the simple (like sugar and honey) are champions in increasing your hunger. When ingested, the body quickly releases high doses of insulin to keep the blood glucose level under control. And that process sends the appetite soaring. In addition, foods like these — which release high blood sugar levels — are one of the main causes of type 2 diabetes, which can be avoided by adopting healthy eating habits. “To avoid hunger, nourish your body and enjoy meals, adopt whole grains”, says Cleide Guimarães, from Vigilantes. Swap white rice for brown rice, adopt wholemeal, rye, oat or fiber bread and leave aside French bread or traditional bread. Opt for whole grain breakfast cereal like Nesfit or All Bran or even oatmeal instead of traditional Cornflakes — highly refined and high in sugar. If the order is pasta, you can find the whole version in several supermarkets and health food stores. When you want to enjoy a pie or pizza and you don’t have the chance to choose the whole grains, choose a vegetable or vegetable filling, such as broccoli, escarole and arugula. Combined with the carbohydrates, they help tame your hunger.

3. Choose your McHappy Day

Hamburger, fries, sundae, milkshake… Which one of us doesn’t go crazy over these tempting treats? But the end of the story we all know: regret and pointer of the scales high. The wonders of the snack bar world turn out to be among the diet’s worst enemies because they are loaded with a lot of fat – and consequently loaded with calories. So, either you start to limit junk food on your menu or you’ll be doomed to live complaining about the curves. But the best comes now: you can make a peace deal with the scale without having to abandon these revered treats. Good, because we are already tired of knowing that this is almost impossible. There are days when nothing in the world can appease your gluttony except a fancy sandwich or a sundae like that. Therefore, you can include them in the menu, but with wisdom. “One of the secrets is to select combinations”, says businesswoman Lucília Diniz. When at the cafeteria, for example, avoid an explosive menu. If you want a stronger sandwich, like a Big Mac, skip the fries and dessert. When you want more sides, then stick with a lighter snack – for example, a plain hamburger, a small potato and an ice cream cone. If you’re craving a sundae or milkshake, allow yourself just one sandwich or fries—and in small portions. In that case, the ideal is to share the savory treat with a friend to enjoy the sweet without feeling heavy on your conscience. Those who adopt this type of strategy can include a fast food on the menu every 20 days. But, if one day your desire to devour a complete snack reaches heights, ok, go ahead. With two conditions. First: refrain from using a fork at the other meals of the day, choosing only ultra-light dishes. Second: this type of gastronomic binge at the cafeteria cannot become routine – your quota is, at most, once a month.