The closer you are to the main presentation event of the summer, the more important question is, to lose weight? I know that many of you That this theme will appeal to, and I always have a good cover. In general, the work in this direction, pay more attention than usual, and it is likely to create a series of notes. Why am I such a globally decided to approach the problem? Read and learn everything themselves.
How to lose weight: introduction to the issues. Practical advice.
I would like to start a short story.
As you know (you know that, right?), I don't write the articles are not based on anecdotal information, as well as the superficial study of the problems. So this was the time when I monitor the theme– to lose weight? The first thing I had to face - the abundance of business proposals from different organizations (companies, people) who offer innovative products, methods weight loss for everyone. I have to say that these number of suggestions, just hit the light shock: then, color tablets (like the movie "the Matrix"), hormonal drugs, and various wraps, even a special speaking berries.
This fragile brain for a long time he could not come to myself :). I felt so sad that the network is in the first position in the search results are precisely the sites and the proposals, I decided to knock out this "heresy" has some useful material, but I have no doubt that I noticed that the conceived (including The help).
The second is the observation, a conclusion was associated with less (lack of completeness), and the fragmentation information. The latter is not a clear structure, the proposed council is not, they are everywhere the same. In general summing up I would say that the situation in relation to the topic of weight loss – it is extremely unfortunate, because it spent the money, and the desire to play (search), the problem of man. Uncle and aunt, magical, pills, pills, that promise weight loss by not doing anything (just get the innovative nonsense), I want you to "cut the dough" unsuspecting people. But judging by the variety of such proposals, as well as the a lot of advertising, it's pretty good.
This is said to just bring it to a conclusion – you'll never lose weight, if you don't stop to believe in "miracles". To lose weight (mostly) only possible if:
- I don't take responsibility for the current situation yourself;
- I realized, to help yourself, only You yourself have to work;
- change your habits;
- and then, that the rational actions.
Only observance of these points to the possible positive results of care (continued) extra pounds. Or better, if you don't read the message, and then back to the search for the miracle cure, the technique – "to lose weight, if you don't do anything".
This was the introductory part, the main purpose of which was to set the appropriate working atmosphere. Well, come on.
As I've said before, in the future, more than one article of the series, to lose weight, today we waiting for an easy appetizer, in which no theory, vague thoughts, but only 10 practical chips, the implementation of which will help you To once and for all get rid of the pounds.
So it indicates that, the practical part.
The human body different types of fat, so if you don't seem to be complete, this does not mean that there is no past, that you will not experience any obvious health problems.
The negative effect of the internal fat, visceral. The characteristic is that they are not visible to the naked eye, only diagnosed at a special clinic by using MRI (magnetic resonance tomography). This scanner hidden fat around internal organs: liver, kidneys, etc.
It usually is the result of this survey the following picture (a 1 – deviation from the norm; 2 – norm).
Most often, the increase in waist size, according to the appearance of the body, visceral fat. He begins to exert pressure on the abdomen, as well as the person's belly. However, it is the fat disappears first, if you are starting to diet (eat) and exercise.
In fact, let's look at the basic tips that will help you to lose weight and, consequently, to get rid of the internal fat.
Tip # 1. Don't skip the meal.
Many people think if you skip a meal (for a second), then you start to lose weight. On the one hand, logical - eat less (consume fewer calories), so that it is better not matter what. However, it is not so simple.
All pulses from overeating checks higher nervous system activity - the brain. This nutritional signals, because a man should pay attention to the food. In particular, after a hearty Breakfast (i.e., when not missing), the brain, the state of satiety and practically does not react food. If you decide to "score" a few meals, the brain will begin to quickly react to high-calorie food (candy, chocolate, donuts, etc.).
Conclusion: you can skip Breakfast, lunch or dinner, what, you're kidding yourself, but the brain is not a fool. He will try in every way to compensate for this food, and that it is the "disgusting" way - your dreams, high-calorie food.
Tip # 2. Change the dishes.
Simple but very effective way to lose weight, a plate of smaller diameter. The normal disk with a diameter of 30 cm, 25 cm, it can significantly reduce (by 22%) the amount of food consumed.
Here the main feature lies in the fact that people just can't stop until you live the whole disk. I.e. you may even eat the smaller dishes, but if you have a big eating simply because you will not be able to stop in time.
Tip # 3. To count the calories.
We all have our favorite food that we consume without thinking about the calorie content. To leave the latter would be a disaster for many, so we're not going to do - and replace them with more low-calorie counterparts.
Walk all three meals, then in order to reduce the number of calories consumed. Consumption of low-calorie versions of these products in The normal diet, you will start to lose weight. As the saying goes: "the wolves are fed, the sheep are safe!".
Tip # 4. I don't eat a lot of.
One of the main reason for overweight is overeating. Pounds to keep due to the fact that you broke the golden rule of the balance that says to lose weight, you need to spend more calories than you consume.
I don't eat more than normal (in case of women, the daily rate of calories 2100-2800 calories for men 2800-3500 are calories), you need to keep a diary of what when you eat. In addition, it is necessary that absolutely all consumed foods (biscuits, tea to work, a snack in the car, etc.). People don't usually irish, half-used products because I just don't see how they eat:).
Tip # 5. Give preference to protein foods.
Products like lean meat (Turkey, rabbit), eggs, beans, fish, give your body a longer saturation. In addition to the "long" feeling of satiety will eat less in subsequent meals.
Why protein is there a similar property? We.
In the course of receipt of food in the digestive system, published in the blood hormone-py way. When the brain then suppresses the signals for hunger, and people already feel the satiety. The greatest impact on production, and PY the protein.
Conclusion: include in the daily meals of protein foods, especially lean them to the morning meal (Breakfast).
Tip # 6. Consume food in the form of puree.
"Stretch" the feeling of fullness until the next recharging process, it is necessary to turn solid foods with liquid (add a glass of water, then place in the blender).
As you can see, this food provides a longer feeling of satiety. This is because the inclusion of solid food (with a glass of water) the stomach walls are stretched, however, the fluid in the latter is not delayed. Only small pieces of solid food relatively quickly (within 2 hours) to digest less volume. That's why the stomach is quickly reduced.
On the other hand, if the food-wipe, add water (to the consistency of soup), the total volume of the dose increases, but this is a much longer to be digested in the stomach.
Tip # 7. It reduces the diversity of the purchased products.
Long gone are the days when stores was a shortage of goods. The soviet union Ostankino sausage on the clock, but no one else was simple. Now the shelves are full of a lot of products. So often, you come in to the store, the eye is just the beginning to dispel, and I don't know what to do your eyes, because everyone wants to try it out.
So, the diversity in foods associated with amount of food eaten. In itself, a rich, good, but if the process is the selection of food connects the brain to everything that represented the rich. As a result of this freedom, people can eat (eat) 20-30% more than they do.
Conclusion: the choice to increase the instinctive desire to eat at the same time, which leads to overeating.
Tip # 8. Don't be afraid to consume dairy.
We all know that dairy products rich in calcium. So it was here that the small intestine is attached to fat molecules, which is not absorbed by the body material. The latter, as well as the slag is simply excreted from the body. Fat, however, is never late, and the person will not be complete.
Conclusion: the low-fat dairy products contribute to a better (2-fold, than those in the absence of the diet) excretion of fat.
Tip # 9. Give the body muscle strain.
Many people don't want to go to fitness clubs or gyms. However, the following facts can dramatically change the (A) position. The body after the body movement can trigger the subsequent combustion when the fat "burns" in the next 24 hours after class. Turns out he works in the evening (say, the 19-00, the burn fat when you sleep and the whole next day.
This happens due to the fact that the organization uses, the energy supply of the different fuels (mainly carbohydrates and fats). Carbohydrates during workout burned faster in after the stocks are exhausted. Have to, need to, within 24 hours. Because the primary energy source, the body to maintain the activities (life processes) to the fats.
Tip number 10. Active, for any reason.
Most people don't know how effective it is helpful for the body the time. Here are some examples of how you can combine the day (normally) useful (fat burning):
- talking on the phone isn't sitting in a walk in the room or the place;
- the garbage down to climb the stairs, walk;
- walk to the domestic animals, movement of the pet;
- go to the work and the work on foot (or get off one stop earlier);
- the metro doesn't go to the escalator, then climb up on it;
- sedentary work activity.