The closer it is to the great demonstration in the event of the summer, the more pressing question is - how do you lose weight? I know a lot of You, this topic will be popular, and I'm even more of a pleasure to deal with. In General, the work in this direction, we have to pay more attention than usual, and it is likely that the creation of a series of notes. Why, it's not just because of global was decided to approach the issue? Read and learn everything on our own.
How to lose weight with a basic introduction to the issues. A practical piece of advice.
I would like to start off with a brief history.
As You know (and You know that, right?), I don't write my articles based on anecdotal information, and a superficial study of the issues. So, there was this one time when I was monitoring the topic – how do you lose weight? The first thing I had to face - the abundance of business proposals from various stakeholders (companies, people) that provides innovative products and weight loss methods of all. I have to say that some of these ideas, so I just plunged into a light shock: when you and the brightly coloured pills (like the one in the movie "the Matrix"), hormonal drugs, and various kinds of sea weed, and even a special talk wear.
From all of this, my fragile mind for a long time, could not make it for me :). I felt so saddened by the fact that the web in the first positions of the results to those locations, and relevant suggestions, so I decided to knock out this "heresy" with some useful material, and I have no doubt that, to realize the intended (such as using).
The second is my observation and conclusion is associated to a deficiency (lack of completeness), and the fragmentation of the information. The latter has no clear-cut structure, the structure of the proposed council, and they are all over the place is the same. In General, in order to sum up, I would have to say that the situation in relation to the topic of weight-loss is unfortunate, and because it is equal to the cash and the desire to make it (used) on the problem of the human being. The uncle and the aunt, by the magic of pills and medicines that promise weight loss by, to do nothing, and get their innovative nonsense), I would like to "cut the dough" with unsuspecting people. And, judging by the amount of any such proposals, and the abundance of advertising, they have been pretty good.
All of this, I am in order to lead to a conclusion that You will never lose weight if you do not stop to believe in "miracles". To lose weight (in most cases) is only possible if You have:
- I'm going to take all the responsibility for the current situation on yourself;
- to realize that, in order to help you, You just have to do the work.
- changing your habits;
- going to do a rational action.
Only in respect of the number of points out of a possible favorable outcome of the treatment (continuous) extra pounds. Otherwise, it is better not to read it, and return to the search for cures, and techniques "to lose weight without having to do anything."
This was in the beginning, the main purpose is to put You in the right working mood. Yes, yes, go on.
As I have said in the past, in the future, in more than one article in a series on how to lose the weight, and today, we are waiting for a light entrée, with some of the theory and the mind-boggling thoughts, but it is only a 10-practical chips, which, if implemented, is going to help You out, once and for all get rid of your pounds.
So, enough of the preamble, move on to the practical part.
In the human body, there are different types of fat, so if he doesn't complete it, it doesn't mean that he doesn't have a past, and that he did not have any apparent health problems.
However, the negative effect of the internal fat, and the gut. Its main feature is that it is not visible to the naked eye, it can only be diagnosed in a specialist clinic, with the help of MRI (magnetic resonance tomograph). This is the scanner to find the hidden fat around the internal organs (liver, kidneys, etc
Usually, the results of this study are in the following picture (a 1 – a deviation from the norm, 2 – norm).
More often than not, the increase in the waist size says about the appearance of the body, visceral fat. He's starting to put the pressure on the abdomen, and an abdomen. This, in turn, the fat will disappear if You start the diet (eating right) and exercise.
In fact, let's look at the basic tips that will help you to lose weight and, as a result of this, is to get rid of the internal fat.
Tip # 1. Don't skip meals.
A lot of people think that if they miss a meal (for a second), it will begin to lose weight. On the one hand, the logical - to-eat less (consume fewer calories), so in order to get better, no matter what it is. However, all is not so simple.
All of the impulse of eating too much of the controls on the higher nervous activity of the brain. The trade signals that will cause a person to have to pay attention to the food. In particular, after a hearty Breakfast (that is to say, when there is not to be missed), the body is in a state of saturation, and does not react with the food. If you decide you want to "score" on some of the meals, the brain begins to respond quickly to high-calorie foods (candy, chocolate, donuts, etc).
Conclusion: You can skip Breakfast, lunch or dinner, in order to deceive oneself, but the brain did not deceive. He's going to try to make up for the meal, and we will do this in the most "disgusting" by the dreams of high-calorie foods.
Tip # 2. To change the food.
The simple, yet very effective way to lose weight is to take a dinner plate with a smaller diameter. The Normal plate has a diameter of about 30 cm, and 25 cm away, You are going to be considerably reduced (to 22%), the amount of food that is consumed.
This is the most important feature lies in the fact that people just don't stop until you clear the whole thing. That is, You could actually eat off the dishes, but if it's a big, You are eating only to not be able to stop in time.
Tip # 3. To count calories.
Each of us has his or her favorite foods, which we consume without even thinking about their calorie content. To abandon it would be a disaster for many of them, so we're not going to do it, and that we are going to replace them with the more low-calorie counterparts.
Go through each of the three meals, You are able to, in order to reduce the number of calories that are being consumed. Consuming low-calorie versions of these products to Your daily diet, You will begin to lose weight. As the saying goes: "wolves are fed and the sheep are safe!".
Tip # 4. Don't eat too much.
One of the main reasons why obese people eat too much. Pounds a follow, because You are breaking the Golden rule of balance, which is said to be losing weight, you will have to spend more calories than you consume.
That is not to eat more than usual (and, for women, the daily rate of calories is 2100-2800 calories for men 2800-3500k calories), you will need to keep a diary of what and when You ate it. In addition, it is necessary to do absolutely all the things which may have consumed the food (cakes with coffee and on-the-job, mid-morning snacks in the car, etc). Usually, people don't write-and-one-half-used products, just don't see what they are eating:).
Tip # 5. Give preference to protein foods.
Products such as lean meat (Turkey, rabbit), eggs, beans and fish to provide your body a longer and later in life. In addition to the "long" in the sense of satiety and You will eat less at subsequent meals.
Why the protein has a similar property? "Let's deal.
In connection with the receipt of food in the digestive system, is released into the blood stream of the hormone PYY. When it comes to the brain, which then suppresses the signals for hunger and for people to have a sense of satiety. The most important impact on the production of PYY, has protein.
Conclusion: include in your daily meals, protein foods, especially lean-on-them-in-the morning meal (Breakfast).
Tip # 6. Consume food in the form of a puree.
To "reach out", a feeling of fullness until the next charging process, it is necessary to turn solid foods into a liquid (add a cup of water and add to the blender).
As you can see, these foods offer an extended feeling of satiety. This is because during the receipt of a solid food with a glass of water), the stomach walls are stretched, however, the liquid contained in the latter are not held up. It's just a little bit 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 to dry; add water (to the consistency of the soup of the day), the total volume of the parts increases, and it is a lot longer and be digested in the stomach.
Tip # 7. To reduce the diversity of the purchased products.
Long gone are the days when stores was a shortage of goods. In the SOVIET union, Ostankino, the sausages were in, and the other was not an easy task. Now on the shelves and bursting with abundance of products and services. So, often coming into the store, eyes just beginning to disperse, and you don't know what you will end up in your eyes, because everyone wants to try it out.
So, the diversity of food in the context of the amount of food that we eat. A broad range is very good, however, when the process for the selection of food, connecting the brain, and that he would like to try anything that represented wealth. As a result of this freedom, people are able to eat (and eat), 20% to 30% more than they were able to.
Conclusion: the choice, our natural desire to eat all at the same 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. So here he was, coming out of the small intestine is linked with the fat molecules, which are not absorbed by the body of the subject. The latter, together with the slag, that is simply excreted by the body. Fat is, in turn, never be late, and the person who is not a full.
Conclusion: the low-fat dairy products contribute to a good (2 times, than in their absence in the diet) excretion of fat.
Tip # 9. Provide your body a muscle strain.
Many people do not like to go to the fitness center or a gym. But in fact, it can dramatically change their (or Your) position. The body for physical activity can be the trigger for the subsequent combustion is when the fat "burns" in the next 24 hours after the class. It turns out that exercising in the evening (at 19-00, it is going to be burning fat while you are sleeping, and the whole of the next day.
This happens due to the fact that our bodies use for energy of various fuels (mainly carbohydrates and fats). Carbs during a workout is burnt faster, and after the class, and their populations are extremely depleted. In order to make them, need the period of time of about 24 hours. On the basis of the priority of a source of energy but the body, in order to maintain the operation (life processes) of the fat.
Tip number 10. To be active, for one reason or another.
The majority of people do not know how effective, and beneficial for the human body to use of time. Here are just a few examples of how you can combine a day (in most cases) with the useful (weight loss):
- talking on the phone, don't sit around and walk around the room or on-the-spot.
- please take out the trash, go to the bottom and climb the stairs on foot.
- walk to the domestic animals, the moving of pets;
- go to work, and from work on foot (or, get off at the stop before);
- the metro does not run to the escalator, and climb up on it.
- sedentary work in the business.