The closer to the main demonstration event in the summer, more urgent question - how to lose weight? I know that many of You, this topic will appeal, and I'm even more enjoyable to cover. In general, work in this direction, we pay more attention than usual, and it is likely to create a series of notes. Why am I so globally decided to approach the problem? Read and learn everything yourself.
How to lose weight: an introduction to the issues. Practical advice.
I want to start with a short story.
As You know (You know, right?), I don't write my articles that are not based on anecdotal information and superficial study of the issues. So it was also this time when I monitor the topic – how to lose weight? The first thing I had to face - the abundance of business proposals from various entities (businesses, people) who offer their innovative products and methods for weight-loss to anyone and everyone. I must say that the number of these suggestions, I was just plunged into a light shock: so you and colorful pills (like in the movie "the Matrix"), hormonal drugs and different types of wraps, and even a special talk berries.
From all this my fragile brain for a long time, can't get to myself :). I felt so sad that the network on the first positions in the results are just websites and relevant suggestions, I decided to knock out this "heresy" in some useful material, and I have no doubt that realize the conceived (including Your help).
The second is my observation and conclusion was related to the paucity (lack of completeness), and fragmentation of information. The latter has no clear structure, the proposed counsel does not, they are everywhere the same. In general, the summary, I will say that the situation in relation to the topic of weight loss – is regrettable, and because it tied the money and desire to play (earn) on the problem of man. Uncle and aunt with the magical pills and medicines that promise weight loss by doing nothing (and only acquire their innovative nonsense), I want to "cut the dough" with unsuspecting people. And, to judge by the variety of such proposals and the abundance of advertising, that they have it pretty good.
All this I told to okay to take a conclusion, You will never lose weight if you do not stop to believe in "wonders". To lose weight (for the most part) only possible if You:
- I will take all responsibility for the current situation on yourself;
- realize that to help you, only You who have to work;
- change the habits;
- will make rational actions.
Only on the observance of these points of possible positive results of the treatment (continuous) extra pounds. Otherwise it is better not to read the note, and back to the search of miracle cures and techniques – "lose weight without doing anything".
This was the introductory part, the main purpose was to put You on the right working mood. Well, go on.
As I said earlier, in the future, more than one article from the series how to lose weight in day we are waiting for an easy appetizer, where there will be no theory and abstruse thoughts, but only 10 practical chips, the implementation of which will help You to once and for all get rid of pounds.
So enough of the preamble, proceed to the practical part.
In the human body there are different types of fat, so if he doesn't work complete, it does not mean that he has no past, and that he is not experiencing any apparent health problems.
The negative impact of internal fat, visceral. It has a distinctive feature is that it is not visible to the naked eye, it is only diagnosed at a specialized clinic using MRI (magnetic resonance tomograph). This scanner will find the hidden fat around internal organs: liver, kidneys, etc.
Usually the result of this investigation is the following picture (a 1 – a deviation from the norm; 2 – norm).
Most often, the increase in waist size says about the appearance in the body visceral fat. He starts to put pressure on the stomach, and the person has a stomach. In turn, this fat disappears first, if You are in the process of diet (eating right) and exercise.
In fact, let us consider the basic tips that will help you to lose weight and, as a consequence, to get rid of internal fat.
Tip # 1. Do not skip meals.
Many people think that if they miss a meal (one second), it will begin to lose weight. On the one hand, the logical - eat less (consume fewer calories), so to get better no matter what. But all is not so simple.
All impulses of overeating controls on the higher nervous activity in the brain. The nutritional signals from it cause a person to pay attention to the food. Especially, after a hearty Breakfast (ie. when it is not being missed), the brain is in a state of satiety and practically does not react to food. If you decide to "score" on some of the meals, the brain begins to respond quickly to high-calorie food (sweets, chocolate, donuts, etc.).
Conclusion: You can skip Breakfast, lunch or dinner, and thus fool themselves, but the brain can't fool. He will try every way to compensate for this meal, and will make this the most "disgusting" way - by dreams of high-calorie food.
Tip # 2. Change the dishes.
Simple, but very effective way to lose weight is to take a disc of smaller diameter. The Normal disc has a diameter of 30 cm by 25 cm, will decrease (by 22%) the amount of food that is consumed.
Here is the most important feature lies in the fact that people just can't stop until you clear the whole plate. Ie. You can actually eat from smaller dishes, but if there is a big, You eat simply because not be able to stop in time.
Tip # 3. To count calories.
All of us have their favorite food, which we use without thinking about their calorie content. To leave the last would be a disaster for many, so we do not do this, we will replace them with more low-calorie counterparts.
Go through all three meals, You can to reduce the number of calories consumed. Consuming low-calorie versions of these products to Your regular diet, You will start to lose weight. As it is said: "the wolves are fed and the sheep are safe!".
Tip # 4. Do not overeat.
One of the main causes of obesity is overeating. Pounds adhere due to the fact that You are breaking the Golden rule of balance, which says that to lose weight, you must use more calories than you consume.
Not to eat more than usual (and for women in the daily rate of calories is 2100-2800 calories and men 2800-3500k calories), you need to keep a diary of what and when You ate it. Moreover, it is necessary to do absolutely all consumed food (biscuits with coffee at work, snack in the car, etc.). Usually people don't write and half used products, because just don't see how they eat:).
Tip # 5. Give preference to protein foods.
Products such as lean meat (Turkey, rabbit), eggs, beans, fish give the body a prolonged saturation. In addition to the "long" feeling of satiety You will eat less in subsequent meals.
Why the protein has a similar property? Let ' s deal.
In the course of reception of food in the digestive system, and is released into the blood hormone PYY. When it comes to the brain then suppresses the signals for hunger, and people no longer feel a sense of satiety. The biggest influence on the production of PYY have 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 puree.
To "stretch" the feeling of fullness until the next charging process, it is necessary to turn solid foods into liquid (add a glass of water and put it in the blender).
As you can see, this is the food that gives you a longer feeling of satiety. This is because in the reception of solid food (with a glass of water) the stomach walls are stretched, but the liquid in the latter is not delayed. There are only 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 dry, add water (to get the consistency of soup), is the total volume of the parts increases, and it is a lot longer and be digested in the stomach.
Tip # 7. Reduce the diversity of the purchased products.
Long gone are the days when stores was a lack of goods. In the USSR Ostankino sausage stood for hours, and the other was not easy. Now the shelves and bursting with abundance of products. So often, come into the store, eyes just starting to spread, and you don't know what you are going to stop the eyes, because everyone wants to try.
So, the diversity in foods associated with the amount of food eaten. In itself, a rich variety is good, but when the process of selection of food connects the brain, he wants to try everything that is represented in abundance. As a result of this freedom, people can eat (and eat) 20-30% more than they could.
Conclusion: the possibility of choice increases our instinctive urge to eat it all at once, which leads to overeating.
Tip # 8. Don't be afraid to eat dairy products.
We all know that dairy products are rich in calcium. So here he was, getting into the small intestine connects with the fat molecules, resulting in not absorbed by the body fabric. The latter, together with the slag, is simply excreted by the body. Fat in turn, never delayed and the person does not become full.
Conclusion: low-fat dairy products contribute to a better (2 times, than in their absence in the diet) excretion of fat.
Tip # 9. Give the body muscle tension.
Many people do not like to go to fitness clubs or gyms. However, the following fact can dramatically change its (Your) position. The body after physical activity is able to trigger the subsequent combustion is when the fat "burns" in the course of the next 24 hours after class. It turns out that working out in the evening (say, at 19-00, it will burn fat when you sleep and throughout the next day.
This happens due to the fact that our body uses for its energy supply by different fuels (mainly carbohydrates and fats). Carbohydrates during workout burned faster and after class, their stocks are very much depleted. To make them, need the time of 24 hours. Because of the priority energy source no, the body to maintain its activity (life processes) in the fat.
Tip number 10. Be active for some reason.
Most people do not know how effective and helpful for the body to use of time. Here are some examples of how you can combine daily (regular) with useful (fat burning):
- you talk on the phone don't sit and walk around in the room or in place;
- you take out the trash, get down and up the stairs to the foot;
- go pets, move the pet;
- go to work and from work on foot (or get off at a stop earlier);
- the metro does not go on the escalator, and climb on;
- sedentary work to do in the activity.