No despair: forget the diets too restrictive or that promise a great weight loss in a small period of time. In the long run, the result is disastrous;

Start by making a diary with the foods you eat every day. You will realize the errors and correct yourself. This same research by the Ministry of Health reported that the presence of beans and vegetables on the table of Brazilian families decreased, while fat consumption increased;

Establish a food routine;

Stiskip five meals a day, with times for them to happen. And fulfill;

Analise os rótulos dos alimentos. Muitas vezes, os alimentos light contêm uma pequena diferença na quantidade calórica, que nem compensa a troca;

Prefer whole foods. They contain more nutrients and fibers, which do a daunted good for your body;

Opt for skimmed milks and derivatives. The lower amount of fat means less cholesterol and calories in your diet;

Beware of sausages (mortadela, salame, ham). They carry a considerable amount of fat, cholesterol and sodium;

Choose sausages with less amount of fat such as turkey breast;

Do not go more than 4 hours without food;