Managing your weight doesn’t have to mean altering your life dramatically. Take small steps, aim modestly and realistically, and then build from there. A small, steady weight loss of ½ to 1 Kg (one or two pounds) a week is much easier to attain and healthier for your heart than a larger drop. Research also shows that you’ll be much more likely to keep it off.
Eat more vegetables and fruit. Aim to fill half your plate to vegetables and fruit at every meal and snack. Switch to whole-grain breads and cereals whenever possible to help you feel full.
Choose protein from a dramatically of food sources such as beans and lentils, nuts and seeds, lower-fat milk, yoghurt and cheese, lean meats, poultry and fish.
Choose a wide variety of healthy foods such as colourful red peppers and dark green leafy lettuce, whole-grain bread, legumes, beans, tofu, lower-fat milk, lean meat, and nuts (in moderation), to nourish your body with essential nutrients.
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