Everyone knows the basic principle of weight loss - Spend more calories than you consume.But you also know that most diets and methods of fast losing weight does not work as originally promised.If you try to kick out - three pounds, get to know the professional advice as quickly and easily loses, which will be easily losing excess weight without consequences for the body.
As soon as you eat everything you eat in a week
- .This will help with weight loss.Studies have shown that people holding the diaries of what they eat, consumed fifteen percent of food less than those who do not.Special attention should be paid to the weekend.Scientists at the University of North Carolina conducted research and discovered that they were consumed by an additional 115 calories on Saturday and on Sunday, primarily obtained from alcohol and fat.Furthermore the list contains the spreads, sauces, sauces, spices, beverages, snacks and bars.The advantage in consumption in this period is much greater than in loss. Add ten percent to daily calories consumption.If you think you consume 1700 units and don't understand why don't waste weight, add 170 calories.Most likely a new number will be closer to real values.Correct food habits based on exact numbers.
- Find a virtual friend to oversee your weight.Vermont University spent research with volunteers eighteen months.According to the results, the Virtual Instructor Report - a friend is much more enjoyable than a person in a support group. Make a spell.
- Have you ever heard of personal prophecy?If you focus on things that need to change.Instead (it doesn't matter if you don't believe it or not) repeat the targeted positive phrases: "I can lose weight", "I will definitely go for a walk today" I will be able to face the shelves with cookies on lunch."Repeat these phrases for a long time and they will become reality.
- Smisli čaroliju. Jeste li ikad čuli za lično proročanstvo? Ako se fokusirate na stvari koje je potrebno promijeniti. Umjesto toga (nije važno da li ne vjerujete ili ne) Ponovite ciljane pozitivne fraze: "Mogu smršati", "Danas ću definitivno ići u šetnju", moći ću se suočiti sa policama sa kolačićima na pauzi za ručak. " Ponovite ove fraze već duže vrijeme i oni će postati stvarnost.
- Drink water after breakfast. During morning food consumption, you can also cuddle and orange juice.But during the rest of the day, focus on the water instead of juices and drinks.The average American receives an additional 245 calories a day from drinks.This is about 90,000 calories a year, which is almost 15 kilograms equivalent!Studies show that despite large number of calories, drinks do not cause such saturation as a full meal.
- Plan your day so that there are less than three meals .Or have one glass of orange juice a day less.These actions will help save about a hundred calories a day.And this little victory will help not get almost two kilograms a year!
- Watch the TV for an hour less.Research work of 76 graduates of advanced universities showed that you are more watching TV, the more you eat.The Sotter program, which in fact, do not need and do not go for a walk. At least once a week, good cleaning.It doesn't matter what exactly is the subject of cleaning - under, windows, walls in a shower or toilet, machine.The average person strives for a hundred pounds loses four calories in each minute of cleaning.Semi -hour Creating shine "will cost" your body in 120 calories.Equivalent to a large glass of vanilla yogurt.
- Hurry before the new meal.Often, from boredom, nervousness or disappointment people spend so much food so that they don't even remember how physical feeling of hunger feels.If you want some foods, then it is most likely that it is a walking desire, not genuine hunger.Before you eat something, make sure you're really hungry.Come up with an alternative activity.For example, Express - to know or try the methods for combating stress and fight boredom.
- Požurite prije novog obroka. Često, od dosade, nervoze ili razočaranja ljudi troše toliko hrane da se čak ni ne sjećaju kako se osjeća fizički osjećaj gladi. Ako želite određenu hranu, onda je najvjerovatnije da je to pješačka želja, a ne istinski glad. Prije nego što nešto pojedete, budite sigurni da ste zaista gladni. Smisliti alternativnu aktivnost. Na primjer, Express - upoznavanje ili isprobavanje metoda za suzbijanje stresa i borbe protiv dosade.
- Smell an apple, banana or mento as soon as you feel hungry. It can seem stupid, but it works!Researchers at the University of Chicago were reviewed by more than 3,000 volunteers.They found that more people use their noses, less they want to eat.And lose more excess weight - average 15 kilograms each.One of the theories is to deceive your brain.For him, the food process is successfully completed.
- See Blue more often. This is why most restaurants avoid this color when choosing staff and staff, table settings.Try to avoid red, yellow and orange in the kitchen.Studies have shown to encourage food consumption.
- Hang a large mirror in front of the table where you have dinner, and the weight will start quickly.The study showed that when they eat the opposite mirror, a person spends a third of the food.Visual receptors are focused on problem areas and "reminds" that it would be necessary to lose weight. Spend 10 minutes a day, growing and lowering down the stairs.So, with equal amounts of food consumed, you will lose up to five pounds in a year.
- You have to walk for at least 5 minutes every two hours.Do you sit at the table all day?Five minutes walk every one hundred twenty minutes and 20th at the end of the day is a minimum you need to strive.So every break will benefit from the body.And let someone else eat chocolate. Increase the daily walk from 30 to 45 minutes.For standard half an hour, additional "calories are missing, which are achieved today. But this time it is not enough to start losing weight. An additional fifteen minutes will help reset 15 kilograms without any amendments to the power process.
- . Da li sjediš za stolom cijeli dan? Pet minuta hoda svakih sto dvadeset minuta i 20-minut na kraju dana je minimum koji trebate na težiti. Tako će svaka pauza imati koristi od tijela. I neka neko drugi jede čokoladu.
- Povećajte dnevnu šetnju od 30 do 45 minuta. Za standardnu pola sata, dodatne "kalorije su nestale, koje su danas postignute. Ali ovaj put nije dovoljno za početak gubitka kilograma. Dodatnih petnaest minuta pomoći će resetirati 15 kilograma bez ikakvih amandmana na proces napajanja.
- Don't buy ready food in any form .The traders behind the counter are well aware of how to lure the customer and make it a regular client.Their main "assistants" are sugar, fructose, corn syrup, etc.If you can't refuse to chew on the street, buy a fruit instead of being finished food.But if you already need to buy a similar product, carefully ensure that there is no ketchup, mayonnaise and spices.In the grain, see the content of more than two fiber grams for each 100 calories.A brief list of ingredients means that there are no unnecessary and harmful flavors of taste in the product.
- Place a fork or spoon on the table after each snack. During these breaks, remember the pleasant events that happened during the day.Drink more water.If you eat slowly enough, the brain will decide that you don't need lunch anymore.
- Dempet with your clothes.Every time the clothes start to be big, buy a new, size.The idea of keeping updating the wardrobe is great if you want to be in good shape all the time and improve your body. Keep the kitchen closed to twelve hours a day.After dinner, wash all the dishes, wipe the counters, turn off the light.If necessary, close the cabinets and a refrigerator on the lock.Food consumption late in the evening significantly increases the number of calories you eat.Once you stop doing this, you can save up to three hundred calories a day or about 15 kilograms per year.
- . Nakon večere, operite svu posuđe, obrišite brojače, isključite svjetlo. Ako je potrebno, zatvorite ormare i hladnjak na bravi. Potrošnja hrane kasno u večernjim satima značajno povećava broj kalorija koje jedete. Nakon što prestanete to raditi, možete uštedjeti do tristo kalorija dnevno ili oko 15 kilograma godišnje.
- Walk a dinner and you will lose calories and appetite.Studies for more than a hundred women have shown that 20 minutes walk reduces appetite and increase the feeling of body saturation, even with a mild snack. At least one day of active holiday week.Skip the current series of your favorite series and instead enjoy the view of the nearest park.You won't just sit less, you won't even get extra calories because the package with popcorn will remain sealed.You can expect such sports to be expected as: tennis, walking historical city monuments with a guide, bike trips.
- Buy step .Attach it to the belt and set the goal to drink at least one thousand extra steps a day.On average, the person takes 2000-3000 steps.Adding a couple more thousand to this indicator, the weight will suddenly leave, and the new one will not get.
- Put less food in front of you and you will consume less calories less.Of course, it's more food, it's more to eat, especially if you're hungry right now.Instead of using conventional large dining panels of 20-30 inches wide, you can try a plate with a diameter of up to 15 cm.Instead of semi-liter cups to stop.And in some cases small cups of coffee. Ninety percent of food should be used at home.The more you eat, acquire excess weight faster.The cafe and restaurants usually serve fatty parts on huge plates.
- Serve food on small plates, not a large dish. If you prefer foods on a huge restaurant and a drink from the big mugs, it will be difficult to lose weight - consumption is greater for 150 calories in just one meal only!But a small board will help avoid these problems and ten kilograms a year.
- . Što više jedete, brže stekne višak kilograma. Kafić i restorani obično služe masnim dijelovima na ogromnim tanjirima.
- Servirajte hranu na male ploče, a ne velika posuđa. Ako više volite hranu na ogromnim restoran i piće iz velikih krigli, bit će teško smršavjeti - potrošnja je veća za 150 kalorija u samo jednom obroku! Ali mala ploča pomoći će da izbjegne ove probleme i deset kilograma godišnje.
- Eaten alone.Eating alone will help preserve much more calories than group spending.The more people, more food on the table.In addition, you have to be longer at the table.Honest talks about life contribute to that.And as a result, increase the number of calories. Order the smallest portion.If there is a need to eat quickly, buy short shalwitz, small popcorn, a small salad and mini-gamurger.If there is a lot of food, we eat him regardless of the presence of feeling hungry.
- Consume food with a lot of liquid and you will get fewer calories in one meeting.A good choice will be Tsukini, tomato, cucumbers, which barely contain calories.They are also not bad soups and salads.But you won't be full of water.Saturation receptors react only to food and deceive the body with sweet sodom, tea, coffee or juice.
- Increase the number of vegetables in food.You can get a good dinner of a double salad with a pasta filled with vegetables - broccoli, carrots and tomatoes in terms of calories equal to small fuel mayonnaise. Avoid white products.Today, diets are based on low carbohydrates very popular.A large number of simple carbohydrates made of white flour with plentiful additions can significantly increase the amount of blood sugar and lead to significant weight increases.White rice should be avoided and white.They can be replaced with bread with whole cereals or brown rice.Studies conducted with a participation of 74,000 women have shown that those who have consumed more than twice a day with whole cereals 49% less at risk of redundant weight, compared to those, preferred white products.
- . Možete dobiti dobru večeru od dvostruke salate s tjesteninom napunjenom povrćem - brokoli, šargarepom i paradajzom u pogledu kalorije jednake malom majonezu goriva.
- Izbjegavajte bijele proizvode. Danas su dijeta zasnovana na niskom sadržaju ugljikohidrata vrlo popularna. Veliki broj jednostavnih ugljikohidrata izrađenih od bijelog brašna sa obilnim dodavanjem slatkiša može značajno povećati količinu šećera u krvi i dovesti do značajnog povećanja težine. Treba izbjegavati i bijeli riža, brašno. Mogu se zamijeniti kruhom sa cijelim žitaricama ili smeđim rižom. Studije koje su provedene sa sudjelovanjem od 74.000 žena pokazale su da su oni koji su konzumirali više od dva puta dnevno sa cijelim žitaricama 49% manje u riziku od suvišne težine, u odnosu na one, preferirane bijele proizvode.
- Choose ordinary coffee.Different coffee drinkers have a very indirect attitude towards this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrup.A cup of conventional coffee with low milk has extremely few calories.And when it is made of good cereals, we are indescribable!You can also try folding powder milk.Get a nutrient properties of the skim milk with a high calcium content and a small number of calories. If you want to cuddle, select Products with small fat content
- .It will help solve feelings that you are deprived of food with a higher calorie content.So, for example, the honey contains only 64 calories in one bucket.In one egg cooked cooked only 70 calories of beautiful proteins.In partially low ricottom cheese, there are only 39 calories in the section.In black chocolate tiles 168 calories.Studies have shown that a group of people who actively rejected calories and drank yogurt more than a pound of those who just burned calories.The scientists suggested that calcium in products with a small amount of fat positively affects the body and encourages the body in shared fats. Enjoy high-caloric treats exclusively on large holidays
- , do not abuse them.Each ice cream tablespoon is stuck with useful fruit.After each piece from the chips pack, the hand should stretch behind the crowd of greenery.A small piece of cheese should supplement a large slab of fruit salad. Eat breakfast flakes five days a week
- .Studies have shown that people who feed on flakes at least five times a week much less in danger of getting diabetes than those who do not.They contain a large number of fibers and calcium, low fat compared to other popular breakfast products.
- Try acute salsa sauce and good spices that have a rich taste without fat and with a small number of calories.In addition, they make the body combat excess fat.Try them instead of oil or cream
- eat fruit instead of drinking fruit juice.Instead of hundreds of "liquid" calories, enjoy an apple, orange or piece of watermelon.These fruits will satisfy thirst in much more time than juices.At the same time, it will be less for eating. Reduce milk fat content.This will help reduce the number of calories that consume about 20 percent.If usually milk for you - 2% fat try one percent!It is worth train the receptors of taste.But that's worth it.
- Light little walnut fists.Studies have shown that the control group, whose diet contained nuts, lost more weight more than those in the diet they did not.Similar snacks several times a day helps to stifle hunger and maintain metabolism at a sufficient level.You can also add carrot, raisins, seeds or dried fruit. Most calories need to be received before lunch.The more you consume food in the morning, less eating in the evening.And you have more options for burning calories received before evening.
- Wash your teeth after each meal , especially after dinner.The fresh smell of the mint will give the brain signal that the food intake is over.
- . Što više konzumirate hranu ujutro, manje jede uvečer. I imate više mogućnosti za spaljivanje kalorija primljenih prije večeri.
- Operite zube nakon svakog obroka, posebno nakon večere. Svježi miris kovnice dat će signal mozgu da je unos hrane gotov.
