To decide to go overweight, you will not have to buy anything. Enough to blindly follow our advice.
How to quickly and easily lose weight?
- Turn off the tv. Nutritionists are sure: that you're looking at the work of the stomach it will not affect. However, there is one "but". As it turned out, the only groomsmen that dinner in front of the television consume an average of 288 calories more, than losers who live with mom, let alone a real married couple. It is related probably with the feeling of loneliness: tv's (especially in our country) it stimulates, and this, in turn, causes the person to reward with food. Mood. Get used to it there in front of the empty wall. Look, set the weight and slow down.
- Think of your standard calories. Yes, of course, interested in the calorie food – there is always something to look for on the packaging shelf life: heritage briefs and rollers. However, we urge you to adhere to the norm. You just need to know his, and this knowledge will lightly push on the psyche and stick with the (sometimes) from overeating. The daily norm of calories is calculated according to the formula Harris – Benedict: 66 + (13.7 x weight in kg) + (5 x growth in cm) – (6.8 x age in years). Keep in mind that the number of Harris – Benedict means the minimum of calories. Kick off there is less, you immediately to help you begin to inexorably lose weight.
- Do not drink juice. It sounds almost revolutionary, and they are all the same. Despite popular opinion, juices (in particular packet) is not so little-calorie. If instead of beer that you from the floor-liter mugs of juice – this, of course, commendable. But if it is your task – not only stain your mug, at least something, but seriously lose weight, then it is better to drink instead of juice plain water, and then dried skimmed milk, if you wear lactose.
- Pretend for walking. We have already written, that to climb the ladder, ignore the lift, can only a person, a hermit. Another thing – to run her down. The same with hiking. Stupid and not ride on the car, but if you just park further away and walk for five minutes, it will give the result!
- Do you think that your scale of measurement. Each product, which from this time appears on your plate, should be about the size of a with something is good for you known, and it is not appropriate, is very large. For example, rice or pasta may size compressed in a fist, and a piece of fish with the checkbook (good, by the way, excuse my checkbook). You will be easier to visually imagine how many you ate in one sitting (e.g., eight fists porridge), and scared. Than clearer system, the more effective.
- To eat more often. But less. Basically you can satisfy your hunger at least seven times a day, just portions of it would be more kitten – in the sense of the stomach. And overeating is fraught with the stretching of its walls. The stronger is the bloated stomach, the more food you will need to over time to its completion.
- Do not start to lose weight, if you do not want. One more revelation from nutritionists: guilt is able to play a bad joke with the weight loss person. If you decided to start a new life on Monday, but already in the night from Sunday couldn't take it anymore and pulled out of the garbage buckets package discarded on the eve of the dumplings, then there is the risk that in a fit of self-effacement you're here and eat. It is not a promise to only eat low-fat cottage cheese and celery. Come to the question, without fanaticism. If you are two to three weeks (see § 3) don't take sugar in tea, or at least on the beer – is already well.
- Eat once left. Of course, you'll look awkward. But holding a spoon in an unusual hand, you spend more calories than usual, and still less to eat. And by the way, no hope, that we will not forget to clarify: if you are left-handed – eat with the right hand.
- To add protein to carbohydrates. Net carbs (potatoes, bread, pasta) split quickly, and to benefit the body that it's not. But it is worth it to carve up the noodles, meat, egg or cottage cheese – and that is contained in them protein immediately reduce the damage and stop the release of sugar into the blood stream. And yet the union of protein and carbohydrates faster saturated fatty acids.
- Pei all the crap. And the speech is not about the chinese tea for weight loss, which his wife sold under the guise of japanese. For effective, how to get rid of belly, you must consume as many apples, pineapple (if you have them there is no allergy), cucumber, celery, lime juice, spinach and avocado. In principle, all of these ingredients can be from time to time to mix in a blender or combine in different combinations, with grapes and aroma of the sauce tabasco. Adopt a similar "juice" (more honest to say – "homogeneous mass") is recommended in the morning and on an empty stomach. The greener and disgusting view of the smoothie, the healthier it is.
- Health in the sun. Scientists from the medical faculty at Harvard, spent a lot of money to figure out what ordinary people understand on vacation (by the way, by spending a lot of money): under the influence of sunlight lose weight faster. And it's not just that you're more sweat and the more intense to lose fats and you from the body of salt. The sun supplies your body's vitamin D, and it increases the metabolism. However, the presence of a buffet in a hotel, sometimes prevents that notice.
- Split the food into portions in advance. A study published recently in the professional diet journal, suggests: if immediately after going to the store to share the semi-finished products, meat and other meat into small portions and then freeze, it will help in the fight against overeating. The logic is simple: taking from the freezer a piece of bacon or a pack of dumplings, one at a time and preparing to bother with re-freezing and sharing. And then gags and tries to be all complete, not lost.
- Develop the habit . According to the stanford research is half a century old (it is, by the way, since then, so no one and is not denied), it is a habit, including food, will become the headquarters of the person for 21 days. Try three weeks there baking (for the beginning at least, his). The chances of that then you wouldn't want to, is quite large.
- Eat easy, and even boring . The fewer different products you eat per day, the easier it will be to their digestion (no need to attach unnecessary, "exclusive" enzymes). And on the contrary, a lot of things behind the desk is not only retrieves the digestive system, but also leads to banal overeating. At the same time similar food does not cause such přebujelému desires, and soon and at all will get lumpy in the throat, beating appetite.
- Not to avoid fat. About it writes today, and on the Internet, but still some people manage to not know: fat fat the like. If you ignore the nuts, olives, sardines in oil, yes, and in itself a oil – vegetable, soy, and rare in our latitudes peanut) – under the pretext that there is a lot of fat, that means you're making a significant mistake of all the fatties. Because the products of this group are rich in mono-unsaturated fats that your weight does not increase.
- Swallow chromium. We found the second element of the Periodic table, which is able to bring real benefits when used inside (and so hurrying to do pleasure that you have forgotten, what was the first). It is chromium, which is contained in all the varieties of onion from the shallots to the leeks, and in some stages of the salad. It reduces level of insulin, and, according to some studies, it is able to suppress the appetite.
- Eat so that you don't eat. We run the risk of to overcome the mommy on the number of phrases per square centimeter of morality, and yet hearty, eat a leisurely breakfast will not only increase your performance (on an empty stomach, filled the crusts from last night's pizza, a rather sophisticated), but also will reduce the risk of overeating at dinner. Scrambled eggs in this sense, it is still the optimal choice. Standard adult man, and even according to the opinion of experts on nutrition, – 4 to 8 eggs a week.
- Fuss. If you are sitting at work, hear your that on the other end of the office from the printer, immediately start toward him with a cry of: "I'll take them!" And certifies to shout: "Who put that thing away?" And let's think that you haven't come to himself after a fallen on the head of the punch. Are you not aware that you use your every opportunity to move, and when sincere efforts grants of up to minus one kilogram per week!
- Spend the money on the tests. Of course, the simple method (wrap the waist of a centimeter) also work. But if you want to get to know yourself in all fullness, find on the Internet, where in your area spend bioimpedance testing. Only this will help you figure out how much percent of your weight is fat and how much – the bones, blood and muscles.
- Eat natural. We can lead to arguments and in favor of silicone breasts, and in favor of the right, but when it comes to food, then two ways can be. Natural products have much less chance to turn into fat. No mystique, just in similar protein-carbohydrate composition of semi-finished products contain a lot more stress substances: preservatives, dyes and other. They may be harmless, but it's better not to risk it. Therefore, cervical instead of a doctorate, sardines, place surimi stick, plain tea instead of tea bags.
- Buy feed. So talking about the stores (in fact not gone, but we've come up with a better way to sum up to interview him), don't go there, no pre-fresh. In the opposite case you bring home a bunch of unnecessary eating, which is one and a week-then to cope. And the food will be skillfully manipulate you, lie down in the refrigerator and recalls spent on her money. Only the best of you are unable to resist.
- Don't tell me about dieting. Clean water psychology: the word "diet" is associated in the area with the denial of rights, poverty, complexes and other unpleasant for you things. No one better tell me about your desire to lose weight: to something you watch neighbours from the office, deliberately to eat the cake, speaking with a full mouth, he says you're a mensch, not giving the devil that you had. And if someone asks why instead of the normal sausages you today took in the morning trout, say... Oh, listen, if you're alone you don't know what to answer to such a swipe, maybe, that you really complexes, and not overweight.
- The increase in the degree of. Beer is not just a calorie in itself, in it contained a substance less, for example 8-prenylnaringenin (a plant analogue of the female sex hormone), contribute to the formation of the rounded abdomen and the fear of the word breasts. In addition, beer stimulates hunger. So, when I created the need to get drunk, do it with the help of champagne (this is about half of the "lighter" beers) or benign vodka.
- Get to bed earlier. In its time, yet the musketeer Athos advised his servant in the case that something to replace the food before bedtime. We don't go that far in its recommendations, because sleep is so completely on an empty stomach, promotes the production of abrasions. But note: leaving early for sleep helps dominate and there's just after six. Does not make sense for dinner, and then six hours to play a game and just toss and turn. Night stress will stimulate the production of the aforementioned hormone ghrelin.
- Forget about chewing gum. According to the gum like 83% of the population of our country. And since we're all adults and they should know that when chewing in the digestive tract comes from some amount of air, that heaviness in the stomach. Eliminate its the easiest unplanned food. It are you doing?
