Close to the main demonstration event of the summer, the most urgent question - how to lose weight? I know a lot of You, this theme is going to appeal to, and I'm all the more enjoyable to capture. In General, the work in this area, we pay more attention than usual, and it is likely to create a number of records. Why am I so create set the to address to this issue? Read on and learn everything by myself.
How to lose weight: a brief introduction to the issue. Practical advice on.
I would like to start with a brief summary of the story.
As you know, You know, isn't it?), I did not write the scriptures, and my basis in the historical record, and a superficial study of the issues. Well, there was this one time where I have to monitor this very topic – how to lose weight? So, the first thing I had to cope with - the multitude of business proposals that are different from the entities (companies, people provide the new products and methods of losing weight of the whole. I have to say that a number of these proposals, and I've just been dipped in a light, mate: you and the color of the pills. (as well as in the movie "the Matrix"), hormonal drugs, and different types of finishes, and it is also one particular of the speak in the berries.
Out of all of this my fragile brain for a long period of time, it may not be for yourself :). I felt so sad that the first position in the results will be exactly the seats and the proposals are concerned, I've decided to knock out this "heresy" in some of the material useful, and I have no doubt that the understand the conceived, including Your help).
The second is my own observation, and the result was related to the paucity (lack of integrity), and the sharing of information. The latter has a structure that is clear, in the proposed advice do not, they are all the same. On the Whole, to sum up, I would have to say that the situation in relation to the topic of weight loss – that is, the poor, and because of that it is about the money and the desire to play (win) on the issue of human rights. The uncle and the aunt with the pills a magic drug, and that the promise of weight loss by doing nothing (and gain them new doesn't make sense), I'd like to "cut the dough" to unsuspecting people. And, judging by the variety of such proposals, and the abundance of ads, and they are pretty good.
This is all I am saying, for the good of the bring to a conclusion – You'll never lose weight if you are not going to stop believing in "miracles". Losing weight is (mostly) only possible if You:
- I'm going to take all of the responsibility for the situation on yourself;
- do you realize that to help yourself, only if You're having to work.
- change your habits;
- it will make a sound to the action.
Only in respect of the following points to the potential of the positive outcomes of the primary health care (continued) extra pounds. If so, it is better not to read the note, and go back to the search for miracle cures, and techniques "to lose weight without doing anything".
This was the introductory part, the main purpose of which was to put You on the right working mood. Well, keep it up.
As I've said before, in the future, more than one article in the series on how to lose weight, now we are waiting for a light appetizer, in which there will not be any theory, and the abstruse to the opinions of others, but only 10 in the practical chips, the implementation of which will help You to 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 it doesn't look full, it does not necessarily mean that he doesn't have to be gone through, and that he or she is not experiencing any significant health problems.
The impact of internal fat, and internal organs. Its distinctive feature is that it is not visible to the naked eye, it is only diagnosed at a clinic specializing in using MRI (magnetic resonance tomograph). The scanner finds the hidden fat around internal organs: the liver, kidneys, etc.).
Usually, the result of this research is the following picture (a 1 – a deviation from the norm; 2 – norm).
More often than not, increase in waist size is in relation to the appearance of the body's internal organs fat. He starts to put the pressure on the abdomen, and the person has a self. On the other hand, this fat will disappear first, if You are starting the diet (the eat right and exercise.
In fact, let's consider the basic tips that will help you to lose weight and, as a consequence, to get rid of the internal fat.
Tip # 1. Don't skip meals.
A lot of people believe that if they miss a meal (for a second), it will begin to lose weight. On the one hand, the logical - eat less (consume fewer calories), so you can get the best no matter what. However, all is not so simple.
All the impulses of overeating the control of the higher nervous activity of the brain. It food your of what be the cause of a person to pay attention to the food. In particular, after the Morning of the tender (i.e. when they are not to be missed), the brain is in a state of satiety, and it practically does not react to the food. If you want to "float" on a number of food, their brain starts to rapidly respond to high-calorie food (candy, chocolate, donuts, etc.).
Bottom line: You can skip Breakfast, lunch or dinner, having deceived themselves, but the brain can't be found. He will try in every way to make up for this meal, and I'll do it on the "disgusting" way - with the help of the dreams of the high-fat food.
Tip # 2. The change of the objects.
A simple, but very effective way to lose weight is to get a plate with a smaller diameter. The Normal plate has a diameter of 30 cm and 25 cm in length), You are going to reduce significantly (by 22%) and the amount of food consumed.
Here, the main feature lies in the fact that they just can't stop until you drain the whole plate. So You can actually eat the dishes are small, but if it's not a big one, so that You eat simply because not be able to stop in time.
Tip # 3. To count calories.
All of us have their favorite foods, which we consume without even thinking about the calorie content. For many it will be a disaster for a lot of, so that we are not going to do that, we are going to replace them with the more low-calorie counterparts.
As we move through all the three meals, You can in order to reduce the number of calories consumed. The consumption of low-calorie versions of these products to Your normal diet, You are going to start to lose weight. As the saying goes: "wolves are fed and the sheep are safe!".
Tip # 4. Don't overeat.
One of the main reasons for excess weight is overeating. Pounds adhere due to the fact that You are breaking the Golden rule of the balance sheet, which means that in order to lose weight, you must consume more calories than you consume.
Do not 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 eat it. Moreover, it is necessary to do absolutely all of the consumed food (biscuits with a cup of tea at work, snack in the car, etc.). Usually, people don't write in and a half of using the product, because you just don't see how they eat it:).
Tip # 5. Give preference to protein foods.
Products such as lean meat (Turkey, rabbit), eggs, beans, fish, to give the body a longer time to saturation. In addition to the "long" feeling of satiety You will eat less meals later on.
Although the protein has a similar property? Let it be taken.
During the intake of food in the digestive tract, it is released into the blood, the hormone PYY. When it gets to the brain then releases signals to the famine, and the people no longer feel a sense of satiety. The greatest influence on the production of PYY, has protein.
Conclusion: include in your daily food, protein foods, especially lean on him in the morning meal (Breakfast).
Tip # 6. Consume food in the form of a puree.
To "stretch" the feeling of fullness until the next recharge process, it is necessary to turn solid foods into liquid form (added to a glass of water and put it in the blender).
As you can see, this food gives you a longer feeling of satiety. This is because when making the food to be solid (with a glass of water) the stomach walls are stretched, however, the hold of the past is not late. 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 cut off, add water to get the consistency of the soup), the total volume of the portions increases, and it is a lot more, and digest it in the stomach.
Tip # 7. To reduce the diversity of the purchased products.
Long gone are the days when shopping was a shortage of the commodity. In the USSR Ostankino sausage stayed there for hours and hours, and the other was not a simple one. Right now the shelves and come out with the majority of our products. So often, it comes down to it in the store, their eyes just beginning to spread, and you don't know what's to stop your eye on it, because everyone wants to try it.
Thus, the diversity of the food is related to the amount of food you eat. In and of itself, a rich and the choice was a good one, but when the process of the selection of food, connecting the brain, and he wants to try out everything that there is to represent abundance. As a result of this freedom, people are able to eat (and eat) 20-30% less than they could be.
Conclusion: the chance of choice, increasing our instinctive desire to be eaten, 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, taking in the small intestine and binds with the fat molecules, resulting in not absorbed by the body, a substance. The latter, together with the slag, is simply excreted by the body. Fat, on the other hand, is never delayed, and a person is not complete.
Bottom line: low-fat dairy products contribute to a better 2 times, that their absence in the diet) excretion of fat.
Tip # 9. Give the body muscle strain.
A lot of people don't like to go to fitness clubs or gyms. However, in addition to the fact it can be dramatically change their (and Your) position. The body after physical activity, it is able to trigger the follow-up burn the fat "burn" in the next 24 hours after the class. It turns out that working out in the evening (say, at 19-00, the fat will be burned, and when I sleep, and the whole of the next day.
This is due to the fact that our body uses to supply energy to different fuels (mainly carbohydrates and fats). Carbohydrates, during the workout to burn out quickly and after the lesson, the three of them have been very much reduced. To do so, it takes time of 24 hours. Because of the priority of the source of power, not of the body, to maintain the activity of the life-process) in the fat.
Tip number 10. To be active for some reason.
The vast majority of people do not know how to be effective and beneficial to the body, the use of the time. Here are a few examples of how to combine in a day (usually the case) to the useful (to burn fat):
- talking on the phone is not able to sit and walk around the room or in the same place:
- taking out the trash, get down and climb the stairs on the up.
- walk the animals, move the animal;
- 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;
- reduce the work done in the activity.