The closer the more important is a featured event in the summer, the more the question - how to lose weight? I know that many of you this topic is like, and I do more fun with this to illuminate. In general, the work in this direction we attention more attention than usual, and is likely to create a healthy cycle of notes. Why am I so globally, I decided to approach the question? Read on and all will learn for yourself.
How to lose weight: introduction sensitive. Practical advice.
To start, I would like a short background.
As You know (You know, right?), I will not write your articles is not based on unverified information and the top study questions. So it was this time, when I screen theme – how to lose weight? The first thing with which I have dealt with - numerous commercial offers a variety of structures (businesses, companies, people) who offer their innovative medicines and methods for weight everyone. It should be said that a number of these proposals to me just to put a mild shock: here is for you and florals are pills (like in the movie "the Matrix"), and hormonal medications, and different types of wraps and even special about the berries.
From all this, to give up my immature brain is still a long could not come himself :). Me so got hurt that the network in the first position, the grant faced just such websites and any appropriate proposals, that I decided to stay out of this "heresy" in any way helpful material, and I at all do not doubt that the implementation of the way we (including Your help).
Another of my observation and deduction was related to the scarcity (lack) and separation of information. The latter is not a clear structure of the offered tips are the little, everywhere are they one and the same. In general, summing up, said that the situation in relation to the theme of pill – worse, and all because it related to money and the desire to play the (money) problem people. Uncle and aunt, who offer magic pills and medications promising to reset the weight to something in the path (and only them to purchase the innovation is a mess), that I want to cut the dough in" with the gullible people. And judging by the many kind suggestions and the abundance of advertising, it is well with them.
All this talk of I, in order to seamlessly together into a summary – You will never lose weight if do not stop to believe in "wonders in a sieve". Lose weight (in most cases) is only possible if You have:
- you take full responsibility for the current situation itself;
- you can understand, to help yourself you can only You yourself, and on it must be work to do;
- change your habits;
- must make rational steps.
Only then, if you do these points it is possible to positive results – maintenance (constantly) extra pounds. Otherwise, it is better not to read the note, and back to finding the wonder of tools and methodologies – "lose weight do nothing".
This is the introductory part, the main objective of which was to assign You the desired job lad. To the same, we go further.
As I have already said, in the future, there are plans in another article on cycle how to lose weight, today, however, waiting for our light aperitif, which is not a theory, and confusing thoughts, but only 10 in the practical chips in the introduction, which will help You once and for all get rid of your kilograms.
So, quite preambles, go to the practical part.
In the human body there are different types of fat, therefore, if the mind it does not seem complete, then it does not mean that it is not the last, and that he is not a direct health problems.
The most negative impact on the internal fat, visceral. Its peculiarity lies in this, that it is not visible to the naked eye, it is diagnosed only in a specialized clinic using MRI (magnetic-resonant tomograph). Such a scanner to find the hidden fat deposits around internal organs: liver, kidney, and stuff like that.
Usually the result of such a study is the following image (1 – deviation from the norm; 2 – norm).
Most often, increasing the waist, said of the appearance of the organisms in visceral fat. He starts to put pressure on the abdomen, and the male seems to be the abdomen. In turn, it is this fat disappears first when you start to sit on a diet (to eat) and train.
In fact, we look at the basic tips, which can help to lose weight and as a result get rid of internal fat.
Tip no 1. Do not put meals are.
Many people believe that if they skip eating (one second), then you definitely begin to lose weight. On the one hand, the logical - less-eat (consuming less calories), it means to heal nothing. But all is not so simple.
All the impulses of overeating managed by the highest organ of the nervous action - the brain. This nutritious signals this make people pay attention to the food. Especially after the close of breakfast (i.e. if You do not put), the brain is able to feel full and practically does not react to remain. If you've decided to "score" is some sort of a meal, the brain begins to intensely react to high-calorie food (sweets, chocolate, candy and t. p.).
Conclusion: You can skip breakfast, lunch or dinner, thus cheating themselves, but in the brain of deception will not succeed. He tries in every way to compensate for this meal, which makes it the most "disgusting" way - the way of imaginings on high-calorie eating.
Tip 2. Replace the dishes.
Simple, but very effective way for weight loss to take the plate of a smaller diameter. The normal plate has a diameter of 30 cm, replacing it with a 25 cm, significantly reduced (22%) the quantity of consumed products.
Here is the primary tip lies in this, that people just don't stop before, if not empty the entire plate. I.e. You can actually eat and more shallow dishes, but if is big, You and him don't eat just because it is not possible to stop in time.
Tip no 3. Think about the calories.
We all have our favorite foods that we consume, even not thinking about those calories. To abandon the last changes to many of the disaster, so that we do not start we replaced them with more lower-calorie counterparts.
Walking all three of the tricks of the food can be a procedure to reduce the calories. Consume low calorie options of products to Your normal diet, Then you start to lose weight. As the saying goes: "and the wolves are fed and the sheep intact!".
Advice no 4. Do not eat too.
One of the main causes of being overweight - eating. Pounds stick due to the fact that You are breaking normally, the golden balance, which states that the weight to reduce, it must spend more calories than you use.
That is not to eat more than the norm (and women daily calorie norm is 2100-2800 kcal, for men - 2800-3500 kcal), must be regarded as diary entries, what and when You eat. With the need to do is absolutely all consumed food products (cookies doing the work on, a snack machine and a t. p.). Usually do not people write and the half of the consumed products, t. just do not notice how they are eaten:).
Tip no 5. Preferred protein include food.
Products such as lean meat (turkey, rabbit), eggs, pulses, fish gives your body a longer satiety. Apart from the "long" feel full Then it is also less to eat the next meal.
Why this protein has such a feature? Let ' s deal with.
Process the receipt of food in the digestive systems, will release into the blood of the hormone PYY. If it gets into the brain then suppresses the signals for hunger, and people longer experience satiety. The greatest impact on the production of PYY is a protein.
Conclusion: turn your daily dishes protein foods, and especially lean on them morning meal (breakfast).
Tip no 6. Eat food in puree form.
That "stretch" satiety until the next process of power, the need for solid food give the outcome of the liquid (add a glass of water and put in a blender).
As can be noticed, such food will provide over the long satiety. This is explained by the fact that during the reception of solid food (glass of water) the stomach wall is stretched, but liquid last not present. Him to remain only small pieces of solid food, which is quite fast (about 2 hours) melt away and take the end of the smaller volume. So belly quickly dec.
On the other hand, if the flour rub, add water (to get consistency of the soup), the cumulative amount of coffee increases, and it is much longer have to live and digest in the stomach.
Tip # 7. Reduce the variety of purchased products.
Already long ago have passed those times, when shops had a shortage of goods. The SOVIET union for the Ostankino sausage stand for hours, and the other just wasn't. Now is the counters are so and bursting with the abundance of products. So often, when he comes to the store, the eyes will just move forward, and you do not know in which to stay your eyes, because all I'd like to try.
So here is a variety of eating involved a lot of eating food. Yourself a wealth of choice – it is nice, but if the process to select the meal is connected to the brain, he wants to try all of this is presented in abundance. The result of this kind of liberty, a person can eat (and eats) 20-30% more, than could.
Conclusion: the opportunity to choose a restore your our instinctive desire to eat all at once, which leads to overeating.
Tip # 8. Don't be afraid of dairy.
We all know that dairy products are rich in calcium. So here is he, getting into the small intestine, combines with the fat molecules, which as a result formed is not digestible in the body of the substance. The latter, together with the slag, just excreted by the organism. Fat, which in turn somewhere is not delayed and a person becomes fully.
Conclusion: low-fat dairy products contribute to better (2 times, than their absence in the diet) to remove the fat.
Tip no 9. Give the body muscle load.
Many people do not like to go to fitness clubs or gyms. But the following fact can significantly change their (Your) position. The body after physical activity will be able to launch the mechanism of the later combustion – that is, if the fat "burns" science in the following 24 hours after a workout. It turns out that after training in the evening (let's say at 19.00 youth centre, the fat burned off when you sleep and throughout the next day.
So happens that after that our organism uses its power supplied from a variety of fuels (mostly carbohydrates and fats). Carbs during exercise more faster, and after a workout is these stocks are very heavily depleted. To meet them, it is necessary to time the quantity 24 hours. T. priority energy source is not, the body to maintain its activity (process, activity) goes to the fats.
Tip # 10. Be active in any of the.
Most people do not know how to efficiently and expediently, that the organism used at the right time. Here are some examples of how you can combine the everyday (ordinary things) useful (fat burning):
- when talking on the phone does not sit, but go to space or place;
- placing of garbage, lie down and climb the stairs on foot;
- to go with homemade animals, move with the pet;
- go to and from work on foot (or go one stop earlier);
- the metro is the ride is the escalator and climb over this;
- sitz work activity.