HOW TO REDUCE CALORIE Getting full faster by consuming low calorie food may help to reduce body weight. These are some tips you may try to reduce calorie for body weight reduction.  Increase Fiber             Fiber reduces the risk of hearth disease, diabetes type 2, and reduce cholesterol amount. Fiber also makes us full faster because it gives more volume for your body. Besides, it also has slow assimilation process, so that you will feel full longer. High fiber food can be got from vegetable, seed, nut, brown rice, bean, grape, and orange.  Consume High Water Food            Certain food, especially fruit and vegetable contain more water. As high fiber food, high water food may also give more volume for body with low calorie. Grape fruit for instance contains 39 calories per portion. Consuming fruit and vegetable is the easiest and the fastest way to feel full younger.  Eat Slowly            Eat fast does not give time for our body to indicate that you are already full. So, you may add more portions which is actually unnecessary. Body needs around 20 minutes to process food, so that sufficient glucose gets in blood stream and hormone start to work. If you fell hungry, you may wait for 20 minutes before having more food.  Consume Protein            According to an expert, protein is nutrient that may make us feel full, do that it is better to consume protein every eating time. Besides, snack containing high protein is also good to reduce calorie. Some special alternative you may have are boiled egg, cheese, organic beef, bean, chickpea, and so on.  Small Portion            Some studies find that bigger prepared, more food consumed. So, you are better to have small portion and eat slowly. Then, you will feel as full as when you have big portion.  Control Alternatives            We tend to eat more food in buffets or when more various foods prepared. Sometimes, we want to taste food little by little and reduce food when you cook it at home.  It will help you to feel full faster with some food.  Focus on Your Food            Sometimes, we tend to think many things while eating our meal. Driving for instance, watching TV, standing in front of table, and so on. As result, we tend to have more food supply. Then, you may try to focus on your food and enjoy your food. This strategy may make you fell full with small portion of food.   STRATEGY TO BURN MORE FAT AND CALAORIE  

1. Add Chili

Capsaicin as an active component in chili may be able to control appetite for food and increase metabolism activity.  

2. Eat Small Portion Frequently

You may be better to have 4 – 5 portions a day with small portion than 3 big portions. This trick may control insulin amount all day. Uncontrolled insulin amount may cause fat accumulation. Besides, body will burn more calories in assimilation process. More frequent assimilation process, more fat will be burned.  

3. Get Enough Water

When you get dehydration, your body can not burn fat efficiently and make you want to eat sugar and get tired faster. 

4. Get Enough Protein

Your body will burn around 10 calories while process 100 calories protein, but just burn 4 calories for the same amount of carbohydrate. In other words, significant protein assimilation will burn more calorie than processing other food. Make sure that you do not have high calorie protein as ham double cheeseburger. You may be better to have small protein amount as egg, poultry meat, or non-fat meat.   

5. Consume Cinnamon

Some researchers in American Agriculture Department find that consuming a quarter until a tea spoon of cinnamon powder may increase 20 times body metabolism by making body cell more responsive toward insulin.   

6. Train Muscle

Higher muscle tightness, more calorie will be burned although you are taking a rest. So, weight lifting exercise must be one of your exercises.  

7. Keep Moving 

Some researchers in Mayo Clinic suggest always having movement as frequent as possible. You may stretch your arm; change your body posture, and burn calorie. Extra activity may burn around 300 – 800 calorie.