If you feel that popolneli in the last time, don't despair. Today start to follow at least one of the 28 of the regulations for the weight loss, and in less than a month you do a really great step, to be more healthy and podtyanutymi, without even sitting in the diet.
Rule 1. Drink before meals with a full glass of water, especially before guests, or a restaurant. The water stirs the appetite and helps to control what and how much you eat. Drink at least eight glasses a day, is also struggling with the stagnation of liquids. "Normal consumption of water is the key for weight loss," says dr. Donald Robertson, director of the Southeast center for nutrition and treatment of obesity in Scottdeile, arizona.
Rule 2. Eat reasonably, and not least possible. Sea hunger, not pohudeete. The body reacts to the lack of calories to the accumulation of fats and the inhibition of metabolism. And refusing to itself in necessary food, the person often does not hold and allows you to "kutnut'". Meanwhile, cedenaja in the morning, a bowl of cereals with high content of fiber can get rid of an acute feeling of hunger during the day. "Fiber malokaloriina and fills the stomach," says Lori Mejer, nutritionist Miluoki. — In addition, helps to reduce cholesterol levels.
The rule of 3. Try to eat four to six times a day is a healthy alternative to the three basic techniques of food. Do it through the equal intervals of time to maintain a stable level of sugar in the blood and to remove the appetite. It is frequent food stimulates metabolism, providing the body with the fuel for the burning of additional calories.
Rule 4. Begin to keep a food diary and physical exercise, taking note of who, when, and for what he has eaten, as well as to perform the exercises. Do not forget to include the liquid. You will notice a certain consistency, that will allow you to identify your bad habits and their causes. If your journal is open night of an interview with the vase of biscuits, you'll know that at this time has to take something to the others.
Rule 5. Studying the nutrient characteristics of the products. Divide the total number of calories in calories from fat. In your diet the amount of calories from fat should be less than 30% of the total of the figures. More of a careful look at the booklets of labels prepared for the surprise of all of these do not contain fats confectionery products can be full of sugar, which contributes to a diet of empty calories and spoils the teeth. Sugar is hidden in the tags of the names of: dekstroza, glucose, honey, molasses, corn, fructose, lactose, cornstarch, maltodekstrin, maltoza, malt and molasses.
Article 6.To eat the soup. Day or night, cook, clean broth or tomato soup-broth as the lung, but a delicious first course. A study found that people who eat the first bowl of soup without sour cream, as a general rule, consume then less calories. Low fat soup, like water, is capable of producing a feeling of satiety at lower calorie.
Article 7. Make fruits and vegetables more delicious: prepare ahead of time and fold it into the fridge in the transparent dishes. For example, to wash, clean and cut the apples slices, lightly sprinkle with juice of lemon, for that is not blackness.
Article 8. Avoid biting (as well as most raw fruits and vegetables): it is not as innocent as it seems. In small portions, can be a lot of calories. In 60 grams of oatmeal with nuts and raisins contains 280 calories and 16 grams of fat, while in the cup of peanut — 840 kcal and 68 grams of fat. Two large sdobnyje buns blueberry can be are sausages 394 kcal and 8.1 grams of fat.
Article 9. Don't be discouraged if you slowly withdraw weight. Focus on the positive changes in your life and in the extent to which it has improved their well-being. Then you don't zabrosite all pohudev three months to four kilograms instead of seven, writes the psychologist of Mjami Erik Gollstein, head of the office of stress treatment in the sanatorium "Doral". "I recommend putting as objectives, which depend on you: for example, go to the gym three times a week, or eating less fat. If you have these objectives, the result will come by itself".
Rule 10. Anime itself. For every ten minutes of exercise drop it into the piggy bank and fifty dollars. Ultimately, you have accumulated enough money to pay for a new pair of sneakers or a bathing suit. An inhabitant of Memfisa gave himself boat, and restoring nine kilos, without work has been able to cross in her lake. Just do not cheat. For every lost you ten minutes of exercise you remove the coin.
Article 11. Go with the milk (2%) in the skim. If you drink two glasses a day, the difference in the fat content is five grams compared to 0.5 grams per cup pulled of milk per week will be 63 grams. This means a weight reduction of more than three kilos in a year.
Article 12. Increasing the burden of work in the gym, you can build the muscle, heavier than fat, so you do not value its success only by weight. Buy a inch and the take of the waist, hips and chest.
Article 13. The house to eat on smaller plates. Most of the people naedaetsja lower portion, if it is served on a small plate. "Do you think you eat a lot because your plate is full, although in reality you are eating less," explains nutritionist dr. meyer. — And the people podchzhayut dish, regardless of its size.
Article 14. If you sladkojezhka, satisfy your appetite for sweet fruits and vegetables. In pochatke corn only 85 calories and one gram of fat. Other goodies for the sweet tooth: toffee (25 kcal and no fat), hot dietary cocoa (25 calories, no-fat) and korichnyi tea (no calories or fat).
Article 15. Don't be fooled. One nonfat, a cookie may contain a total of 50 kcal, but if you normally eat the entire box, in your portion can be of about 600 kcal.
Article 16. If you hate to physical education, "work in the garden or find another suitable job," advises psychologist dr. Goldstein. Your patient, who weighed 135 pounds, did not like any of the activities, in addition to excursions in the store. "We have found the greatest commercial centre of the city and the agreement. Before you buy something, I had to walk two and a half kilometres around a shopping centre. When you do this four times a week, which in five months has thrown twenty and two-and-a-half kilos". The house is more active, advised Shots Uodden, director of the Program for violations of weight and nutrition in the faculty of medicine of the Pnsilvanskogo of the University. Take the stairs — every five minutes, climbing stairs burns 50 calories. The resignation of one of the phones in the house can add the miles driven per year, and to ensure the reduction of the weight of a kilogram.
Article 17. Live in accordance with the rule of 90 10": 90% of the food should be healthy, the other ten can prepare favorite dishes within reasonable limits. "The taboo of the food there is not, considered Franka Olfin, director of the office of nutrition, Center of nutrition and dietetics and the health of the University of Dyuka in Dareme, north carolina. — Has only the value of your number".
Article 18. Kitchen scale will help you determine the amount of servings. Portion of meat or fish, it must weigh no more than 90 grams or not exceeding the size of a deck of cards. (You need two to three servings a day.) If your portion exceeds the standard, the same, most likely, can you say about the hips.
Article 19. Small changes can have a large value. Here's an example: the transition of the normal coca-cola to the diet will help you lose seven and a half kilos a year. Reduce the content of calories and fat in eggs, using only the protein. In them only 17 calories and no fat, while in the whole eggs 75 calories and five grams of fat.
Article 20. Satisfy your desire for delicious — and podstegnite metabolism — spicy food. To judge by some studies, the spices are able to several hours after eating to curb the hunger and increase the amount of calories burned. Some experts believe that the incomplete teaspoon of spices in a dish is enough to speed up the metabolism by 25% within a period of three hours. "I like spicy food, even at breakfast," says maria Simonson, director of the health Clinic, the weight and the stress of the institutes of medicine john Hopkansa in baltimore.
Article 21. Poklyanites' watch tv just for the exercise. Use weights, exercise bench aerobics, or weights, for example, you are on the track of steps, or a stationary bike.
Article 22. Look at specific objectives, for example: "I'm going to exercise four times a week for half an hour" or 2nd I'm going to say only a healthy snack". Main — select achievable goals that ensure your success.
Article 23. To really improve the figure and strengthen the muscles, combines the sports that burn calories, for example walking, running or biking, with the security forces and the exercises at least two times a week. Studies Uestcottom, united states consultant strength exercises Christian association of young people, have shown that the combination of most effective exercise aerobics or diet separately. 15 minutes of exercises that strengthen the cardiovascular system, 15 minutes of exercise five times a week and a diet with low fat content allowed by eight weeks to restore the four-and-a-half kilo of fat and build a pound of muscle. Those who restricted the consumption of fats and is occupied by aerobics of 30 minutes, discharged only two kilos and a non-inflated muscles. You can use dumbbells or lift pol-litrovye bottle of water.
Article 24. Count calories, as the family budget. If you eat more calories than compensates for this additional exercises that will burn. Four cherries in chocolate, for example, requires about 20 minutes to sports.
Article 25. After the family dinner does not go to the tv and not to eat ill-fated dessert, and ask your family along to walk or ride a bike. To make this a family tradition. Each night can add to your walk around the neighborhood, until we are together to practice 30 minutes.
Article 26. If possible, replace the products with a high fat content more useful. Forget about the mayonnaise on the buterbrodah (one hundred kcal per tablespoon), and use mustard, the savings in this 95 calories and 11 grams of fat. Dust cooking with cheese. Another way: to reduce the fat content of kibble in half, replacing half of the meat into the mashed black or multi-colored bean. An excellent substitute will be and the mushrooms with the flesh the smell. For muffins use applesauce in place of the same amount of vegetable oil, to obtain the 53 kcal without the fat, instead of 992 fatty kilocalories.
Article 27. Politely give up the meals, from the soul of proposals from friends and family, explaining that saving calories for another in the kitchen or compensate you for the recent obzhorstvo. Because the content of cholesterol in my blood exceeds recommended a limit of 200 units, I have the perfect excuse to avoid the sweets: the order of a physician.
Article 28. Never bring home goodies. Everything that you bring, you eat. Therefore, of your children when you fancy an ice cream, take in the café and enjoy a coffee or low-fat yogurt. And in the picnic area of the hamburgers they bring their spouses. And finally, go to sleep, appear strong and lean. Athletes are often told: if you can imagine, you will be able to do so. Very soon, you will no longer have to dream, as you will see, it will be sufficient to look at in the mirror.
