The closer to a major live event of the summer, the more urgent the question of how to lose weight? I know that many of You, this is the theme of the appeal, and I'm all the more enjoyable for the girls. On the whole, the work in this direction, we have more of the spotlight than usual, and it is likely that they will create a series of notes. Why do I have both at the global level, have chosen to approach the issue? Read and find out everything for yourself.
How to lose weight: an introduction to the issues at hand. Practical advice and tips.
I would like to start off with a brief history of the.
As you know (You know that, don't you think?), I don't write my articles based on anecdotal information, and a superficial study of the question. So, this is the time when I follow a topic, how to lose weight? The first thing I had to face - with an abundance of business proposals from various entities (businesses, people) who offer their own innovative products, and the methods used for weight loss for everyone. I have to say that it has a number of these ideas, I have just plunged in the wake of the shock and then both you and the tablet (like in the movie "the Matrix"), hormonal medications, and a variety of types of coverings, in particular, the terms of the strawberries.
Out of all of this my fragile brain for a long period of time, can't get to him :). I felt so sad that the network is in the first position of the results were exactly the sites and their corresponding proposals, I have decided to get out of this "heresy" in some of the useful material, and I have no doubt that in order to achieve this, including with Your help).
The second is my own observation and conclusion that is related to the paucity (lack of perfection), and the fragmented nature of the information. But this is, without a clear structure, the proposed advice does not have to have the and everywhere the same. In General, in summing up, I would say that the situation in relation to the topic of weight loss – it is regrettable, because it is based on the cash and the desire to play (get to) the problem of the human being. My uncle and my aunt with the magical pills and medicines that promise weight loss by doing nothing (and just to obtain their innovative nonsense), I would like to "cut the dough" to unsuspecting people. And, judging by the variety of such proposals, and the abundance of advertising that they have a very good idea.
All of this, I have to say that without the hassle to bring one conclusion – You'll never lose weight, if you do not stop to believe in the "wonders". To lose weight (in most cases) will be available only if You are:
- I will take all the responsibility for the current situation on yourself;
- you realize that you are helping yourself, just You alone, that they have to work;
- changing your habits;
- it will be the rational action to be taken.
Only on a consideration of the following points of the possible positive results of the care (continuity) of the additional pounds. Otherwise, it is better not to read the note, and back on the search for a miracle cure, and the techniques – "lose weight without doing anything".
This was the introductory part, the main purpose of which was to set the You are in the right working mood. Well, go on.
As I've said before, in the future, more than one product in a series of how to lose weight and now we are waiting for an easy appetizer, which is not the theory, and abstruse thoughts, but only 10 in a practical chip, the implementation of which will help You to once and for all get rid of your pounds.
So, enough of the preambles, move on to the practical part of it.
In the human body, there are different types of fat, so if it doesn't seem complete, it doesn't mean that it doesn't have a past, and that he is not experiencing obvious medical problems.
The negative impact of the internal fat, the visceral. Its distinguishing feature is that it is not visible to the naked eye, it's just a diagnosis in a specialist clinic with an MRI (magnetic resonance tomograph). The scanner finds the hidden fat around internal organs: the liver, kidneys, etc.
Usually, the result of this research, the following figure (1 – a deviation from the norm; 2 – norm).
Most often, the increase in the volume of the waist of the right of appearance in the body of the visceral fat. He starts to put pressure on the abdomen, and the person who is in the middle. In turn, the fat disappears first, and when You start to diet (eat right and exercise.
In fact, let's say 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.
However, many people believe that if they have missed a meal (for a second), it will begin to lose weight. On the one hand, it seems logical - eat less (consume fewer calories), so it's better no matter what. However, all is not so simple.
All the impulses of overeating the control of the higher nervous activity - the brain. This is the food of the signals is caused by the person to pay attention to the food. In particular, after a hearty Breakfast (i.e., not him), the brain is in a state of satiety, and practically does not react to the food. If you do decide to ' hit ' on some of the dishes, the brain, the speed of response to high-calorie foods (candy, chocolate, donuts, etc.).
Conclusion: it is possible to skip a Breakfast, a lunch or a dinner, thus deceiving himself, - but the brain is not able to fool. He will try every way to be a substitute for that meal, and that will make it the most "disgusting" way - from a dream to a high-calorie diet.
Tip # 2. To change the dishes.
A simple, yet highly effective way to lose weight is to take a plate of a smaller diameter. A normal disc has a diameter of 30 cm, 25 cm, You will be significantly reduced (by 22%) of the amount of food consumed.
Here is the main feature of this is that people just can't stop it, as long as you don't drain the whole plate. That You will be able to in reality eat them in smaller servings, but if there is a lot that You eat simply because you won't be able to stop in time.
Tip # 3. The counting of the calories.
All of us have their favorite foods, which we consume without even thinking about its caloric content. To abandon the latter would be a disaster for a lot of, so that we're not going to do that - we'll replace them with the more low-calorie counterparts.
Walking through all three of your meals, You will be able to, in order to reduce the number of calories consumed. Long-term low-calorie versions of these products to your normal diet, You will begin 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. Weight, to stick, due to the fact that You are breaking the Golden rule of balance, which states that to lose weight, you must burn more calories than you consume.
Do not eat more than the normal (as well as for women, the daily amount of calories-it is 2100-2800 calories for men 2800-3500k calories), you'll need to keep a diary of what and when You eat it. In addition to this, it is necessary to full all the consumption of the food (biscuits with the tea at work, snack in the car, etc.). Usually, people don't write, and a half-used products, because it does not only look like, how they eat it:).
Tip # 5. Give preference to protein foods.
Products such as lean meat (Turkey, rabbit), eggs, beans, fish, and giving the body for more intensity. In addition to the "long" or " a feeling of satiety Will eat less in subsequent meals.
Why does the protein have a similar feature? What's the deal.
At the time of the receipt of food in the digestive system, and it is released into the blood, the hormone PYY. When it comes to the brain, and inhibits the signals of hunger, and more and more people are feeling the feeling of satiety. The greatest influence on the production of PYY has the protein.
Conclusion: include in your daily servings of protein foods, especially lean in for a morning meal (Breakfast).
Tip # 6. Enjoy your food in the form of a puree.
To "stretch" the feeling of fullness until the next charging process, it is necessary to turn solid foods into a 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 the acceptance of a solid food with a glass of water) the stomach walls are stretched, however, the fluid in the latter is not the default. 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 food to delete, add water to get the consistency of a soup), the total amount of the components is increased, and there is a lot more, and it is digested in the stomach.
Tip # 7. The reduction of the diversity of the purchased products.
Long gone are the days when stores was a lack of supplies. In the USSR Ostankino sausage to stand for hours and hours, and for others, it was not easy. Right now the shelves and bursting with abundance of the articles. So often, they come into the store, eyes just beginning to disperse, and you don't know what you'd like to stop there on your eyes, because everyone wants to try it.
Thus, the diversity in foods associated with the amount of food you eat. In the se-rich choice is good, but when the process of the selection of food, which connects to the brain, and he wants to try everything, which is represented by the abundance. As a result of this freedom, the people-eating (and singing) up to 20-30% more than you you.
Conclusion: the possibility of choice is 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 it is, it is already in the small intestine, is associated with fat molecules which are not absorbed by the body of the material. The latter, together with the slag, it is simply excreted by the body. Fat to turn, it never is, and the person does not become a full.
Conclusion: the low-fat milk and milk products, which can contribute to a better (2 times as in the absence of intake) excretion of fat.
Tip # 9. The body of a muscle strain.
However, many people do not like to go to fitness clubs or gyms. However, the fact is you can dramatically change its (Your) position. The body after physical activity, can trigger a post-combustion, once the fat "burns" in the next 24 hours, according to the school. It has been proven to work in the evening (say, at 19-00, the fat will be burned, when you go to sleep, and all the next day.
This is due to the fact that our body uses for its energy supply, a variety of fuels, especially carbohydrates and fats). Carbohydrates during your workout to burn more quickly, and, after the class, your inventory will be very poor. That would require a time of 24 hours at a time. Because of the preferential source of energy, there is no body for the implementation of the activities (life processes) in the fat.
Tip number 10. To be active, for whatever reason.
The majority of people do not know how effective, and beneficial to the body, make use of the time. Here are a few examples of how to combine the day (usually the case) to be useful (fat burning):
- talking on the phone, don't sit and walk around the room or in the place.
- taking the garbage down, and climb down the stairs of the foot;
- walk for farm animals, handling farm animals).
- to go to and from work on foot (or, get off one stop earlier);
- the metro does not go on the escalator, and climb on it;
- year-round jobs in the industry.