Do we want to lose a pound or two without difficulty and don’t know how to do it? Here are 9 tips that, if followed correctly, make us lose a pound a week or so without a specific diet. Just make the right food substitutions!

HOW TO LOSE A KILO A WEEK WITHOUT DIET
Premise:  for two weeks it would be better to refrain from checking the weight on the scale.
The reason is simple: at the first drop, you get excited and you are less attentive to food substitutions, with the result of nullifying the experiment.

If, on the other hand, you don’t pay attention to the scale, it is easier to stick to the pattern until the end and thus be able to lose about a kilo a week. The advice is valid for all seven days.

1. Drink unsweetened tea or coffee in the morning instead of tea with sweetened honey, coffee, or cappuccino . The ideal would be to drink them really bitter, because in this way the taste and the palate are re-educated. To do this, two weeks are enough. Warning: they should be drunk after having eaten something for breakfast, and not first.
2. Drink only water, bitter herbal teas, or bitter coffee during the day. See point one.
3. Replace the first course of pasta, rice or cereals with 200 grams of boiled or baked potatoes (or sweet potatoes) or 300 grams of raw carrots or 250 grams of beets. In this way you reduce carbohydrates, increase the sense of satiety, diversify the diet giving the intestine a respite from the excess of cereals. You can season the potatoes and carrots with vegetables and a tablespoon of oil or other seasoning. Do this for 15 days. Once a week follow step 10 instead.
4. Regulate oil and fat in this way: do not use more than 10 grams per meal, or a teaspoon and a half, not two.
5. Replace dairy products and cheeses with skimmed or 2% white Greek yogurt, light mozzarella and light ricotta, skimmed milk or cottage cheese even without lactose.
6. Eat fresh legumes instead of dried ones. They satiate more and are less caloric for the same weight, because they are richer in water. Spring peas and fresh borlotti beans.
7. Just eat one sweet thing a day, for only 150 calories.
   You can divide them into two tablespoons of jam in the morning and two small shortbread biscuits after dinner or two 7-gram dark chocolate cubes instead of shortbread biscuits.
8. Replace industrial products with natural products for 80% of your shopping cart.
   For two weeks try to do without snacks, pretzels, sweets and industrial preparations such as croquettes, breaded foods, sauces, ready-made soups. Imagine cooking like grandma. You make the minestrone, for croquettes and pizza you prefer a normal slice of meat or fish with vegetables (or choose healthier vegan alternatives, looking at the list of ingredients).
9. Replace bread and pizza or rusks with wasa slices, plain unleavened bread or rye bread (from the baker or pema type) : these are always industrial products, but minimally processed and low in fat.
10. Replace your plate of noodles once a week with konjac shirataki. You can easily find them in organic or ethnic shops.
11. Eat a marinara pizza instead of the margherita in a pizzeria. To be clear, the one without mozzarella. You can have arugula or fresh mushrooms added.
12. Replace the butter in your pies with apple compote. Apple compote is found in all supermarkets, in small packages, usually from Melinda. It can replace butter in all cakes and plum cakes and even in brownies. Not good for shortbread and biscuits.