We all know the key to losing weight: eat less, burn more. But we still know that most diets and quick plans in reality are not as effective, as promised by the creators. And if you want to know how to lose weight quickly, then we have excellent news: the recommendation of the experts listed below will make the process of thinning of the most simple and effective!
According to the results of the research, that lead to this kind of "food" daily, on average, eat the 15% of people of this type of records does not. Beware weekends: the scientists of the University of north carolina have discovered that a person use the order of 115 calories in each day of output, due mainly to the consumption of alcohol and the fat of the dishes.
2. Add calories, which, in his opinion, each day you eat, and the other 10%
If you believe that the caloric value of daily diet is 1,600 calories, and can not understand why you do not lose weight, add another 160 calories. In all likelihood obtained the figure was in line with the reality. Change your habits food as expected.
3. Try to search the internet associated slimming
In other studies, held at the University of vermont, and such online friends really help. In the course of the investigation, the team of volunteers was observed for 1.5 years. Those who have enjoyed compatible with internet-programs, lose weight best that I personally attended a support group.
4. Repeat the mantra - and why not?
You have heard something about the self-contained of the prophecy. And if we focus on what can't be done, for example, to renounce the harmful food or every day, walk in the fresh air - it is likely that you and on is not going to do it. Instead (and without a difference, if you believe in the efficacy of mantras) it is better to say the phrases: "I can lose weight", "I'm going to go today to wander", "I think (I'm sure), that I could leave class of sweets". Repeat all this as often as possible, and will soon be a reality!
5. Drink only water throughout the day
During the breakfast you can take, for example, apple juice, and here's the rest of the day to read exclusively in the water. None of juices and soft drinks! Each day we receive the order of 245 calories with a variety of soft drinks, which equates to 90 000 calories or the order of 11.4 kg for the whole year! However, sweet drinks, despite the calories, just provide a feeling of satiety.
An example of this other study: the observation of a group of students, consisting of 76 persons, have shown that the amount of food taken is proportional to the amount of time you spend in front of the tv. Get the victim to a program (this is, probably, will be the one that you already do not want to see). Better instead, you can walk in the street.
7. Eat 3 bites less
It can also be a plate, a glass of fruit juice, among others. This will allow you to use a minimum of 100 calories less everyday, which is enough to "short of receipt for" 1 kg of weight per year.
8. Wash it every week
No matter what will be the window in the apartment, bathtub, bathroom, or car. A person who weighs 70 kg, you burn 20 calories per 5 minutes of cleaning. Therefore, for an hour of work that you will be able to get rid of 240 calories.
9. To eat when your stomach begins to rumble
You won't believe the amount of food we absorb from boredom, nerves, in a bad mood or banal habits! It is so much that some no longer recall the feeling of physical hunger. And if you dream about some particular dish or product, it is, surely, a desire, but not the hunger. And on the contrary, if you are ready to eat what you want, then, apparently, you actually experience hunger. Try to find other methods of passing the time, harness your stress!
10. If they are hungry, sniff, mint, bananas, or apples
This sounds silly, but really works!!! After that alan R. hirsch, the doctor of the honey. of sciences of chicago, conducted a study with the participation of over 3,000 volunteers, it has demonstrated that people who sniffed all of this, unless they suffer from hunger and, consequently, more lose weight (an average of 13.6 kg each). According to one of the versions of people, smelling these products, as it tricks the brain, which thinks that the eat in reality.
11. View in blue color
Another useful tip is, how to lose weight quickly in the home. It is unlikely that you will be able to find a lot of restaurants, in the that was used in the blue color. This is because this color inhibits the appetite. So, let's say, bowls blue, blue dress the table, covered in blue color with the tablecloth! Also forget about the yellows and reds of the objects in the kitchen. Scientifically, it has been shown to increase the appetite.
12. Take the food in front of a mirror
It is scientifically proven that if a person eats, looking in the mirror, you eat approximately 1/3 less. If you are going to look in the eyes, you'll see the reflection of some of the inmates of the intentions and objectives. In the first place, this reminds for some reason you decide to get rid of excess weight.
13. Spend 10 minutes a day, lift/descend down the stairs
In the opinion of the experts, this is sufficient for the relief of 4.5 kg a year (if you are, of course, do not start eating more).
14. Take a walk of 5 minutes every two hours
Spends all day in the sitting position? Energetic walk more than 2 hours give you a bonus of 20 minutes (sometimes more) walk to the end of the day. Keep in mind also, that these breaks will help you to eliminate the different snacks.
15. You lose weight, if you are going to walk for 45 minutes every day
Yes, we recommend 45 minutes instead of 30, and we rely on studies performed at the University of duke (where the scientists were able to figure out what that daily half hour walk is enough to prevent weight gain, and I have here a lighter load after this period of time help to lose weight). If you are going to burn 300 calories for every 3 miles of walking daily (about as much you will be able to spend for 45 minutes), by year lose up to 30 kg and changes in the diet.
16. Do not buy food already prepared
...in the first 4 points of the lists of ingredients there is sugar fructose. You can search for analogs that contain less sugar, but it is better instead, to give preference to the fruit. Buy sauce of tomato, sauces and seasonings without sugar, also avoid partially hydrogenated products. Finally, in the purchase of cereal products that give preference to those that contain more than 2 g of fiber for every 100 calories in energy value.
Note! If the list of ingredients is small, then, in a product little flavor, and "empty calories". Just remember!
17. After each portion is delayed the spoon to one side
Often, sip water, dilute meals interesting stories about what has happened in the day. In terms of the satiety signals from the stomach ahead of the brain where it in 20 minutes. Therefore, if we eat slowly, the brain "catches up" to us and informs us that the food is not needed anymore.
18. To give/throw away all of the "thick" of the clothing
As soon as the first results, to get rid of the clothes, which already is not adequate. The idea that you have to buy a new wardrobe in case of return, the extra kilos, will serve as additional motivation to stay in shape.
19. Closing the kitchen at night
Wash after dinner, the dishes, get out in the kitchen and turn the light off. The power of the recent nights significantly increases the calories, and if you are going to refrain from eating for the night, you will avoid more than 300 calories per day (about 14 kg / year).
20. Exit before meals, in the paseo, in order to reduce the appetite
A curious study conducted at the University of glasgow, involving 10 women suffer from obesity. It has been shown that twenty minutes of walking not only reduces your appetite, but also provides a feeling of satiety (approximately as light snacks).
21. Right-a "output to light" this week active
In place of home theater is best to visit the park. And sit down will be less, and the number of calories consumed reduced (the hand not popcorn buckets). Other asset classes are:
22. Buy a pedometer and try to add 1000 steps per day
In the current market presents many of these devices (if you own an iPhone, you can install the application of Steps). The average person who leads sedentary life, all the days ago that 2000-3000 steps. If you go past that number even, for example, in 2000, is able to maintain your current weight and prevent its gain. And to lose weight, you can add even more.
23. Pour on less food
As is known, the less of the food on the table, the less you eat. And on the contrary, the more, the more you eat, regardless of your level of hunger. In addition, try to take small commercial salad dressings dish.
24. Eat 90% of foods in the home
The probability of eating more than normal increases, if you eat outside the home.
25. Try to eat with a plate, and not of the few
This will also help you to lose weight. A similar technique works psychologically: his empty plate - that means that they have already eaten.
26. Try not to eat in large companies
The person eats more, in the company of other people, perhaps because it is in the table more time. If you are eating solo or as a family, eat a lot less.
27. Reserve a little bit of everything
Try to book in small portions. In the course of the research, once more, it has been clarified that we usually continue to eat, is in front of us, despite the fact that already fed up.
28. Eat foods with a high water content
This can also help to reduce the calories. The use of such products with high water content, like zucchini, tomatoes or cucumbers during meals reduces the total amount of calories. Other aqueous products are included in salads and other dishes. If you drink water, it is the same result does not get to receive. The fact that the body processes hunger and thirst through different mechanisms, therefore, the saturation of the liquid he, certainly, does not come.
29. Add to vegetable dishes
For example, you can eat the pasta salad as a simple manufacturer of macaroni, filled with mayonnaise, two more times with the same number of calories. If you eat fruits and vegetables with grains at a ratio of 1:1, try to make these vegetables contain a large amount of fiber, so that they quickly calm down hunger instead of eating cereal.
Note! Fiber also is very useful to avoid the constipation, which is an indisputable advantage.
30. Avoid products made of white
The high content of carbohydrates in the foods such as flour or sugar, may well become the cause of weight gain. Avoid white rice, sugar and flour, in place of it, read it in the rice and wholemeal bread. The experiment conducted at the university of harvard in the 74 000 women, confirmed: those who ate more than 2 servings of whole grain products each day, in a 49% less than that ran the risk of being overweight.
31. Go to a coffee
Unusual coffee-based beverages contain hundreds of calories, mainly due to the sugar, the milk, cream and different sweet syrups. When this normal of coffee, prepared with the addition of skimmed milk powder is very low in calories. You can use skimmed milk powder - also low in calories, but contains a lot of calcium. In addition, there is no water, so that it is not diluted the coffee (what can you say about the normal milk).
32. Preferably non-fat dairy products with an increase of the calcium concentration
This chemical element causes the hormonal response that suppresses the achievement of adipose tissue and stimulates the division of fat.
33. Eat foods with high calorie content as complementary to, and not the candy
It is very simple: suppose that a spoon of ice cream, for example, will be beautiful decoration of vases with fruits.
34. Start the morning with porridge (at least 5 times a week)
The people, all day breakfast of porridge, less susceptible to obesity and diabetes. They are still eating more calcium and fiber, but less fat, when compared with people that consumed the breakfast of the other products. Oatmeal in the morning, in this case, it will be an excellent the right way to lose weight!
35. Try treble sauces
They give a lot of flavor, if I may say so, but very few calories and fat. In addition, they have the "digestive fire", compelling your body to briefly burn more calories.
36. Do not drink fruit juice - eat fruit
In terms of caloric density of the box of apple juice, equivalent to an apple, an orange and a piece of watermelon. All this will allow more of you feel the saturation, the apple juice, therefore, and you will be less.
37. Waiving "your" milk, to reduce calories by 20%
If you often drink milk, go to 2 percent. If you and so you drink, you can go in a 1% or even skim. What is characteristic of each one of these steps "backwards" reduces the calorie content by 20%. And until that day, when the taste buds will be able to receive the pleasure of skimmed milk powder, so that you can reduce the calories that enter the body!
If you are going to follow all of these tips, you can quickly lose your excess weight. And this is all, good luck in your difficult task! It is possible that it will also tips of an expert psychologist for all those who want to lose weight.
