The closer to the main demonstration event of the summer, the more pressing question is - how do you lose weight? I know that many of You will say, and I am all the more pleasant to cover. In General, the work in this direction, the more we pay attention, and it is likely to be the creation of a series of notes. Why did I decided to take a global approach to the problem. Read on and learn for yourself.
How to lose weight: a good introduction to the subject. For practical advice.
I would like to start with a little background.
As You know (You know what I mean, right?), I write my articles based on anecdotal information, a superficial study of the issues. It was at this time that I was the subject of monitoring, in how to lose weight? The first thing I had to do with the abundance of business proposals from various entities (businesses, individuals), who, with their innovative products and methods of weight loss to anyone. I have to say that some of these proposals, and I was plunged into a light shock, then, and the brightly coloured pills (like in the movie "the Matrix"), hormonal, and different types of medications, wraps, and even a special talk of berries.
Out of all of this, vulnerable, with my brain in a long, long time, not been able to come to me :). I was so sad that the network has on the value of the results will be accurate for the sites, and related proposals, I have made up my mind to knock out this "heresy" in some of the useful stuff, and I have no doubt that the realisation of the planned (including the support).
The second is observation, and my conclusion is it was associated with the absence (lack of completeness), and habitat fragmentation. The latter does not have a specific structure, the proposed opinion, they are all the same. In General, summing up, I would have to say that the situation with respect to the subject matter of the loss of the weight, it is to be regretted, because the subject of money, and the desire to be (and deserve to) have the problem of the human being. The uncle and aunt met in the magic of pills and drugs to die the promise of weight loss, the door has nothing to do with just the gain from the innovation is nonsense), I would like to "cut the dough" trick unsuspecting men and women. And, judging by the variety of the proposals, and the abundance of réclame, is that they are pretty good.
All of this, I told them to smoothly bring it to a conclusion as to die for You, you will never lose weight if you do not stop believing in "miracles". In order to lose weight (in most cases) is only possible if You have:
- I'll take all the responsibility for the current situation on yourself;
- to realize that, in order to find yourself, to help you, only You, yourself have to work;
- change your habits;
- will be the rational action.
Only in regard to those points on the potential positive outcomes of care (more) extra pounds. Otherwise, you will have to take the note, read it, and go back to the search and will be used by panacea – "lose weight without having to do anything".
This was just the introduction, the main goal is to provide You with the correct from of work. Well here we go.
As I've said before, the future is more than a coffee article in the series on how to lose weight, we have to wait for a light first course, in which there is no theory, and dark thoughts, but only 10 of information sheet which You will have to help once and for all get rid of your pounds.
So, enough of the preambles, on to the practical part of it.
In the human body, there are different types of fat, so if it does not seem to be complete, but that doesn't mean he's not past it, and sees that he has no apparent health problems.
The negative impact of a single vet lecturers. Its distinguishing feature is that it is not visible to the naked eye, it is only for a special set using clinics, MRI (magnetic resonance tomograph). The hidden scanner is the fat around the internal organs: liver, kidneys, etc., etc.
Most of the time, this is the following picture, (1 – a deviation from the norm; 2 – norm).
Generally, an increase in the waist size on the appearance of the body, visceral fat. He then begins to exert pressure on the abdomen, and the person has a belly. In turn, this fat will disappear as You begin to diet (eating) and exercise.
In fact, let us consider the simple tips that you can die for you, will help you to lose weight and, as a result, in order to get rid of the fat to the audi.
Tip # 1. Do not skip meals.
A lot of people believe that if they skip a meal (for a second), it will begin to lose weight. On the one hand, sense - eat less (consume fewer calories), so in order to get better, no matter what. However, all is not so simple.
All of the impulses, overeating, checks on to the higher nervous activity of the brain. The power signal from the trigger to a person in order to pay attention to the food. In particular, after a hearty Breakfast at the hotel (that is, when they are not to be missed), the brain has to be in a state of saturation, the nl almost does not react to food. If you do decide to "score" with some of the meals, it starts in the brain, in order to quickly respond to high-calorie foods (candy, chocolate, pastry, cakes, etc., etc.).
I was able to skip Breakfast, lunch, dinner, and, consequently, self-deception, but the mind can't fool you. He will try in every way, in order to compensate for this one meal, and that is the most "disgusting" one - door to dreams are a high-calorie food.
Tip # 2. How to change the food.
A simple, yet highly effective way to lose weight is to make a plate with a smaller diameter. The normal to The plate has a diameter of 30 cm, 25 cm, and You will reduce greatly the door for 22% of the total amount of food consumed.
The most important feature lies in the fact that people just can't stop until you get to the removal of the entire album. That is to say, You can in fact eat small meals, but if there's a great, You eat it, simply because it is not in a position to stop in time.
Tip # 3. The counting of the calories.
All of us have their favorite foods, to die for, we consume it, but without even having to think about their calorie content. To the left of the last one, it would be a disaster for many so we will not have to do this, we will replace them with one, or more, lower-calorie counterparts.
Of walking the door, all three of the meals, You have the possibility to reduce the number of calories burned. The consumption of low-calorie versions of these products to Your regular diet, You will begin to lose weight. As the old saying goes: "to be fed to the wolves, and the sheep to be on the safe side!".
Tip # 4. Don't eat too much.
One of the main reasons for obesity is eating too much. Pounds sterling, to be due to the fact that You're breaking the Golden rule of balance, which states that in order to lose weight, you must expend more calories than you consume.
In order to Not have to eat more than usual (and for the women, at the daily rate of calories, it is 2100-2800 calories for men 2800-3500k calories), you will need to keep a diary of what You eat and when. In addition, it is necessary to make absolutely all of the nation's food cookies with a cup of coffee at work, in the car, snacks, etc.). People tend to not want to write, and half of the production die to be used, because it is not how to eat them:).
Tip # 5 the best. Prefer foods rich in protein.
Lean meat Products such as Turkey, rabbit), eggs, beans and fish provide the body with a long for instance. In addition to the "longer" satiety feeling of You'll eat less at the next meal.
Why, it has similar protein to an apartment? Let's get going.
In the course of the reception, the food in the digestive tract, it is released into the blood hormone called PYY. When it comes to the brain then suppresses the signals of hunger and of people living longer and feels a sense of satisfaction. The greatest influence on the production of PYY, it has protein.
Conclusion: include in your daily meals are high-protein foods, especially lean chicken, the morning meal (Breakfast).
Tip # 6. Food in the form of mashed potatoes.
To "stretch" the feeling of fullness until the next charging process, it is necessary to have great food in a liquid and add a cup of water and place the whole thing in the blender).
As you can see, this will give your food a longer feeling of satiety. This is because at the reception, great food (with a glass of water), the stomach is stretched, the walls, the liquid in the latter, it is not to be delayed. There are very small pieces of solid food fairly quickly (within 2 hours) to digest and take up less volume. Therefore, the stomach is rapidly shrinking.
On the other hand, if the food is clear, you add water to the consistency of the soup), and the total volume of the portions to be bigger, and it's a lot longer to digested in the stomach.
Tip # 7. Reduction in the variety of goods.
Long gone are the days, in the shops, where a shortage of goods. In the SOVIET union, in the Ostankino worst part was the hours, and the other is not easy. Now, in the us, and is full of true abundance of the products. So, very often, to come into the shop with the eyes only just starting to spread, and you don't know what to stop, meet eyes, and wants to be everybody wants to try it.
Thus, the diversity in foods associated with the amount of food and die from eating it. A wide selection is a good one, but as long as the process of selection of foods that connects to the brain, and he wants to try and die, represented in abundance. As a result of this freedom, people will be able to eat it (and eat it) for about 20-30% more than they would be able to do.
Conclusion: the possibility of choice to stimulate our instinctive desire to eat in a single time, which leads to overeating.
Tip # 8. Don't be afraid to consume dairy products.
We all know that dairy products are rich in calcium. He was here, in the small intestine, where it connects with the fat molecules, resulting in not absorbed by the body substance. The latter, together with the slag, is eliminated by the body the door, just the body. Vet, never have, in turn, slowed down, and the person does not become full.
Conclusion: in low-fat dairy products also contribute to the improvement of the 2 times, and in the absence of the diet), the body fat.
Tip # 9. Enter the body, the muscles in the body.
Do a Lot of people don't like to go to fitness clubs and gyms. However, the following fact can radically alter Your position. Body The physical activity it can lead to the subsequent combustion when the fat, "burn", in the first 24 hours of the end of the lesson. It turns out that, in the evening, say, at 19-00, the fat, and burn it, and when you sleep the whole day.
This occurs as a result of the fact that our bodies are to be used for the various energy supply by fuel (especially carbohydrates and fats). Carbs during the workout are burned faster and the end of the lesson, and their stocks are very much depleted. For them, the period of time of 24 hours. Because of the priority power source no, for the body to maintain its business (nature) in the fat.
Tip number 10. Running for no reason at all.
The majority of people don't know is how efficient and useful it is for the body to use of time. Here are just a few examples of how to combine paid daily (usually in the case of usa, a useful (and fat burning):
- talking on the phone, do not sit down and take a walk around the room you are in, the position;
- taking out the trash, go down the stairs and up to the foot of the stairs,
- no pets to walk, how to move the pet;
- go to work and go to work on foot (at an earlier stop);
- the metro doesn't go onto the elevator, and climb on;
- sitting down to work in the business.