The closer the main thing is the most characteristic event of the summer, the more urgent is the question - how to lose weight? I know that many of you address this issue, and to shed light on me make it even more beautiful. In General, the work in this direction, we devote more attention than usual, and probably a whole bunch of notes. Why am I so decided on a Global approach to the topic? Read to know all by yourself.
How to lose weight: an introduction to the problem. Practical Advice.
I would like to begin with a short courtyard.
As you know (you know, isn't it true?), I write my articles not be based on unverified information, and a superficial examination of issues. So it was this time, when I monitored the issue of – how to lose weight? The first thing I had to fight - an abundance of offers of different types of structures (businesses, companies, people) who offer their innovative drugs and methods of weight loss for all interested. I have to say that the number of these proposals has me in a slight shock: here-and-colorful pills (as in the movie "the Matrix"), and hormonal medications, and various types of packs and even special speaking berries.
From all this disgrace, my fragile brain a long time she could not come himself :). So sorry, the network is standing on the first positions in the SERP's just such sides and the corresponding proposals, that I decided, from there, this "heresy displace" with a bit of useful Material, and I don't doubt at all, to realize that our plans (including with your help).
The second is my observation and conclusion was associated with poverty of a living space (no completeness), and separation information. The last has a clear structure, the proposed tips little, are the same everywhere. In General, in summary, to earn) say that the Situation in relation to the topic of weight loss – is deplorable, and all because it is tied to money and the desire to start playing (on the Problem of the people. Uncles and aunts, the magical pills and drugs, not promises weight loss of nothing-doing (and only to the acquisition of their innovative nonsense), "cut you want to the dough" with gullible people. And judging by the numerous offerings of this kind, and abundance of advertising, it is your good work.
Everything I said, to ensure that slow to a conclusion – you will never lose weight if you stop believing in "miracles in a sieve." To lose weight (in the majority) is only possible if you:
- you take full responsibility for the current Situation on yourself;
- recognize that you will be able to help themselves, only themselves, and this will have to work;
- change your habits;
- to commit rational acts.
Only in compliance with these points, the positive results of care (full-time) are extra pounds. Otherwise, better not, the note read, and again, in search of the surprising-transparent means and methods – "lose weight, nothing to do".
This was the introductory part, whose main goal was it, in the desired working mood. Now, we go further.
Like I said already, in the future article of the series is planned, even how to lose weight, today a light appetizer waiting for us, in which there is no theory and abstruse thoughts, but only 10 practical Chips, the implementation of which will help you, once and for all get rid of your extra pounds.
So, quite a preamble, you can proceed to the practical part.
In the human body there are different types of fat, so that, if he does not seem to be complete, it does not mean that he has no past, and that he does not feel any obvious health problems.
The negative effects of fat internal body to burn visceral. Its characteristic feature is a that it is not visible to the naked eye, he was diagnosed only in a special clinic with the help of MRI (magnetic resonance tomograph). Such a Scanner to find hidden fat deposits around the internal organs: liver, kidneys, and much more.
In General, the result of such investigation the following image (1 – deviation from the Norm; 2 – Norm).
Usually, an increase in the waist speaks volume about the occurrence of visceral fat in the body. He begins to cave to the pressure on the abdomen, and in the case of the people appears to the belly. In turn, this is exactly the fat disappears, when you start, first sit on a diet (eat right) and exercise.
Actually, let's look at the important tips that help to lose weight and, as a result, inside get rid of fat.
Tip # 1. Do not leave any meals.
Many people believe that to lose if you start a meal (or two), miss then absolutely, weight. On the one hand, logically, not eating less (take in less calories), means to recover from what. But that's not all that easy.
All pulses overeating controls the Supreme Organ of the nervous activity - the brain. Just caring signals of the force people to pay attention to the food. In particular, after a hearty Breakfast (i.e., are not liable if You missed it), the brain is in a state of satiety, and almost does not react to the food. If you decide to "Score" on any kind of meals, begins to respond the brain-intensive to high-calorie food (candy, chocolate, Donuts, etc.).
Conclusion: you miss Breakfast, Gösta lunch or dinner, so you are wrong, but the brain can't be fooled. He is compensated in any way to this meal attempts, and these things make the "common" way - by dreams, calorie-rich foods.
Tip Number 2. They change the dishes.
A simple but very effective way of losing weight – take a plate with a smaller diameter. The normal plate has a diameter of 30 cm, replace it with a 25-cm-to reduce significantly (22%), the number of products consumed.
Here is the most important feature lies in the fact that the man just can't stop until the whole plate devastate. I.e. you can eat after the fact and of smaller utensils, but if it is large, and you eat just because you are not capable to stop in time.
Tip Number 3. You count the calories.
We have all your favorite products that we consume without even thinking about their calorie content. Do without last would be for many a disaster, therefore, we will not do - we will replace your more diet-analogues.
Hiking on all three shots of the food, you can order to reduce the number of calories consumed. Calories consume poor variants of the products to your normal diet, you will begin to lose weight. As it is said: "and the wolves are sated and the sheep are safe!".
Tip Number 4. Don't eat too much.
One of the main reasons for excess weight is overeating. Pounds adhere due to the fact that they are against the rule of the Golden balance, the States – in order to lose weight, you need to spend more calories, than take.
To eat more the Norm (and for women the daily rate of calories is 2100-2800 calories in men - 2800-3500 calories), you should have a diary with the records of what and when you ate. Where before, you absolutely have to), all the consumed products (biscuits with tea at work, Snack in the car, etc. In General, people don't write and half of the products used, because they simply do not notice, how you have eaten:).
Tip Number 5. They prefer protein-containing foods.
Products such as lean meat (Turkey, rabbit), eggs, legumes, and fish give the body a longer period of saturation. In addition to the "long" in the sense of satiety you will also eat less in the subsequent meal.
Why the Protein has a similar property? Let us understand.
During the intake of food in the digestive system, the release into the blood of the hormone PYY. As he in the brain to suppress Hunger signals and the person feels no longer a feeling of satiety. The greatest influence on the production of PYY, a Protein has exactly.
Conclusion: turn in your daily meals, Protein products, and, above all, they sit in a morning meal (Breakfast).
Tip Number 6. You consume the food in the Form of puree.
To have to "stretch" a feeling of satiety until the next feeding process, you will have to turn solid food into liquid (add a glass of water and put it in a blender).
As you can see, such a food, there are more than a long feeling of satiety. This is due to the fact that during the taking of Apache food (with a glass of water) the stomach wall is stretched, however, the liquid is not delayed in the latter. In him only small pieces of Apache food, which is digested pretty quickly (within 2 hours) and at the end of the smaller volume to stay. Therefore, the stomach shrinks quickly.
To RUB, on the other hand, if the food, add the water (to a consistency of supperior reliability), then the cumulative amount of the portions to increase, and you will stay much longer, and digested in the stomach.
Tip # 7. You will reduce the diversity of the purchased products.
Long gone are the days when in the shops, the scarcity of goods was. In the USSR Ostankino sausage hours were long, and other types of it wasn't easy. Now, the tables and the full wealth of products the store. So often, come in the store, the eyes begin to run, and you don't know what to stop the eye, because they all want to try.
So, the variety in the diet associated with the amount of food. Even the rich selection is not bad, but if in the process of the selection of the food connects to the brain, he wants to try everything, the the presented Fulle. In consequence of such a Liberty, man you can eat (and eat) on 20-30% more than could.
Conclusion: the possibility of choice drives our instinctive desire to eat it all at once, which leads to overeating.
Tip Number 8. Do not be afraid to eat dairy products.
We all know that dairy products are rich in calcium. So here he is, getting into the small intestine, combines with fat molecules, wherein a non-digestible by the body, the substance. The last, together with slag, just excreted by the body. Fat is, in turn, delayed nowhere, and man is not always complete.
Conclusion: low-fat dairy products contribute to a better (in 2 times above, than in their absence in the diet) excretion of fat.
Tip # 9. Give your body a muscular strain.
Many people do not like to go to the Fitness Clubs or gyms. But to change the following fact drastically (your) Position. Of the organism after physical activity is able to launch the Mechanisms of the subsequent combustion is when the fat "is" in the next 24 hours after the lesson. It turns out that in the evening after work (for example, in 19-00, fat will burn when you sleep and all the next day.
So carbohydrates and fats) is due to the fact that our body uses for its energy supply for different fuels (for the most part. To burn carbohydrates during the workout faster, and after the lessons, their stocks are sitting very strong in the large dining room. To fill it, it takes time, in an amount of 24 hours. Since priority is not an energy source that the body to maintain its activity (life processes) on fats.
Tip Number 10. Be active at every opportunity.
Most people don't know how to use them effectively and useful for the body in the allotted time. Here are some examples of how to fat daily combination (the usual case) with the useful (burning of body) are:
- the phone does not sit, but to walk around the room or on the premises;
- he picked up the trash, up and down the stairs to the foot;
- you have to go with a homemade small animals, moves you along with the pet;
- you go to work and from work on foot (or get out one stop earlier);
- in the subway, not ride on the escalator, and climb after him;
- relaxed work you do in the activity.