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Don't go on a strict diet. It leads to metabolic disorders. Minimum - 1200 kcal per day.
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Watch your portion sizes. Meat, fish - about the size of a deck of cards, vegetables - 1 glass, porridge - half a glass.
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Eat foods of different colors - green, red, yellow. The more diverse, the more useful.
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Prefer fruits to juices - they give you a feeling of fullness and fewer calories.
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Avoid artificial sweeteners - they increase your appetite.
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Limit alcohol to 2-3 glasses per week - it inhibits fat burning.
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Prepare healthy food for dinner in advance to avoid eating unhealthy foods.
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Eating from small plates is a visual deception.
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Quench your thirst with water before eating - hunger can be confused with thirst.
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Wait 20 minutes before eating - you may not be hungry.
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After eating, clear the table so as not to be tempted.