The document outlines practical steps for managing weight gain through mindful eating habits, such as reducing fat and sugar intake. It provides advice on cooking techniques to minimize added fats and emphasizes the importance of eating slowly and being aware of portion sizes. It encourages individuals to pay attention to their eating habits to prevent unhealthy snacking and overeating.

1. Anti-kilos simple steps!
Weight gain is not inevitable!
One can, with simple steps and common sense, do not grow and even lose weight.
Just eat less fat, less sugar and chew everything you eat ...
our eating less fat
Manage fats:
Good average doses: 10 to 20 g of butter and 1 to 2 tablespoons of oil per day.
What tricks for cooking light?
Equip your oil bottle with a spout.
Use a tablespoon to assay the salads.
Discard the fat from the container after browning of food and so continue cooking.
Degrease meat before or after cooking.
Cook vegetables stewed in their water content, fat but with a spoonful of water.
Do not flood the vegetables steam oil or butter.
Cook roasts and baked fish, fat body.
Or sealing them with a mini quantity, brush.
Do not accumulate fat foods during a meal.
Entry into charcuterie?
Dairy dessert rather than cheese.
Hot food trade?
As little as possible: all are too fat.

2. House sauce dishes?
Vegetables or potatoes steamed or plain rice or plain pasta topping: they will be
seasoned with the sauce of the dish, no need to put butter.
Fried: 1 to week maximum.
Hearty breakfast?
Then make a light dinner.
To consume less sugar
Those tricks to avoid sugar?
Drink water:
It was she who quenches the better.
And very rarely sugary drinks.
A dairy and fruit perfectly finish a meal.
Another dessert (dessert or pastry), it's not every day!
And in this case, a homemade dessert cheaper than trade. Prepare it with half sugar
from its traditional recipe.
Enjoy a sweet product, chocolate or other, letting it melt in your mouth never nibble
on at full speed.
How to eat to satiety and avoid snacks?
Pay attention to what you eat without distraction (s) else: TV, table conflicts.
Spend at least 20 minutes at each meal.
Do not swallow a bite if it does not become soft, almost liquid.
Take time to chew, even naturally soft foods like pasta, rice.
Ask your cutlery down between bites to cause you to eat slowly.
Combine soft foods and hard foods.

3. For example, add an apple cut into pieces in a white plate of cheese, croutons in a
soup.
Have vegetables at every meal.
Cook them al dente, so they stay crunchy and that you need to chew.
Use the small portions.
Do you back for seconds if you still really feel like eating.
But think about what comes next on the menu.
At the restaurant, do not order dessert before the meal.
If you're full, you will have (e) to eat it anyway.
Always eat at the table, never standing or walking in the street.
If sandwich: ask yourself somewhere on a bench or a bistro table and eat your
sandwich slowly.
Choose it based on wholemeal bread.
If burger: choose the least fat free cheese.
Chew each bite.
Eat at least 50 grams of bread at every meal.
If ravenous hunger that encourages binge, eat a piece of bread and chew well.
If want to eat between meals, ask yourself the question: "Do I really hungry?".
If the previous meal was usually plentiful and savored slowly, the answer will be no.
If it has been more or less retracted, eat very gently fruit, biscuits, bread or even a
candy bar and drink a glass of water at the same time.
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