40 useful tips that will help lose weight

Restrictions in nutrition, sports, motivation ... The basic means of losing weight are known for everyone, but few know the small but useful tips.

Here is a list of 40 simple and sometimes very unexpected recommendations that will help you lose weight for a long time and without too much tension.

1. Approximate daily rate of kilocalories, in which you will not have any weight, you can determine by such a formula that your weight in kilograms divide by 0.45 and multiply by 14.
   Weight per kg: 0.45 x 14
   If you want not only to stay in shape, but lose weight, do the same calculation, just instead of real, replace the desired.Joining this underestimated figure, you will lose kilograms - although slowly, but on the right.

2. Cinnamon sprinklingPorridge, yogurt, coffee and any other food with which this spice is combined.It has the capacity to accelerate metabolism, and only one half-teaspoon per day will help you throw around a kilogram in a month.

3. If you eat at the office,Do not lunch at your office.Studies show that, sitting in front of an instructor or a television screen, people consume an average of 250 kilocalories more.

4. Laugh more often.10-15 minutes of laughter increases weekly calories from 280 kcal everyday consumption.



5. Due to the content of fiber and low calorie contentCarrot juiceHelp losing weight 1.8 kg for 1.5 to 2 months.The consumption rate is 1 cup (200 ml) per day.

6. Take the compressed calcium.This trace element promotes fat degradation and makes this process 2.6% more efficient.

7. During physical form or even simple walks on footListen to rhythmic music- This motivates physical activity and will help you engage longer.

8. Do not exclude low red meat from food.Proteins rich in protein help increase muscle mass and muscle tissues burn many more calories than adip, even at rest.

9. Put friends in the fitness club.According to statistics, people involved in sports with a knowledge group lose weight 30% stronger than single athletes.

10. Eat less salt and more bitter red pepper.The SinOal regime will help get rid of excess liquid, and pepper contains a substance of capsaicin, which accelerates metabolism of 25%.

11. According to a survey of British doctors, one of the main reasons for spontaneous supercharging isStress at work.If you are nervous, sit down and take some deep breaths, you can try the diaphragmatic breathing technique (when inhalation is carried out due to the abdominal muscles).You will gradually calm yourself and the desire to eat your troubles will not arise.

12. It is better to engage in physical form in the morning, until your first meal.First, this will accelerate the metabolism of the coming day, and secondly, the body will pass the energy received not from food, but from your adipose tissue.

13. Use soy sauce.According to a recent study, soy protein in a particular way affects our taste receptors and causes a rapid feeling of saturation.

14. Before serving lunch on the tableAll big pieces of food is preferable to cut.This will allow you to consume about 20% of the calories less, because in the chopped form, a part seems more to a person than if it is served with a single room.And after deceiving your eyes, you will deceive the stomach at the same time.



15. The most effective simulator (from the point of view of the combustion of calories) is a treadmill.The most efficient load after the race is a simple walk, which you can do outside the gymnasium walls.

16. An ideal breakfast English nutritionist recognized hard eggs with a piece of bread or fruit.The eggs are rich in protein, thanks to which the body consumes better calories throughout the day, and the carbohydrates present in this dish will charge you energy and will not allow you to be hungry quickly.

17. Red wine prevents the formation of fat deposits in the abdomen;This effect provides a substance which is part of it, in turn contained by the grapes.Do not do too much: one glass a day will be sufficient.

18. Turn on the classic calm music when you sit to eat.For such support, people eat less an average of 15 to 20%, because they chew more slowly and better.

19. Let us chew carefully.Try chewing each piece of food at least 25 times before sending it to the stomach.Two positive linked effects will not be long to come: first, these foods are easier;Second, gum massage occurs, which prevents periodontal disease.

20. Chewing gum without sugar immediately after eating and two hours later.This will help to face unmotivated hunger.

21. Ignite a grenade.The seeds of this fruit contain a substance that prevents the formation of fat deposits, and the sweet taste beats your appetite.

22. Cook the meat not in a saucepan, and in the oven or on the grill (such a function is in most modern slabs).This transformation method eliminates excess fat from meat and frying, on the contrary, adds it.

23. In green tea, caffeine is combined with a special antioxidantwhich accelerates the treatment of energy in energy.Thus, the regular use of this drink is capable of dispersing your metabolism by almost 20%.

24. Replace the salad and the other greens with fresh spinach.With a low calorie content, the most fiber, which helps clean the gastrointestinal tract and helps the body divide fat more effectively.



25. Try goat cheese instead of the cow:It is 40% less than calories, but is not lower in the content of the useful elements.

26. Instead of pasta or buckwheat, use lenses or beans as an accompaniment dish.Legumes contain a lot of fiber and a special amino acid, which helps to actively get rid of fat deposits.For 2.5 months on the "bean diet", you can fall to 7 kg.

27. The fat of your menu cannot be completely excluded, if only because they are necessary for the absorption of many vitamins and minerals.It is preferable to replace them with "healthy" products, that is to say, instead of oily dairy products and meat, there is turkey meat, fish, flax seeds and olive oil, eggs, nuts.Studies show that such a replacement not only promotes weight loss, but also extremely useful for the heart.

28. Don't miss breakfast.The refusal of the morning meal increases the total consumption of daily calories by around 100.

29. Although apples stimulate the production of gastric juice and cause appetite,The consumption of an apple 15 minutes before lunch or dinner reduces the total calorie content of your food by150-200 centuryday.Scientists explain this effect of apples with a high fiber content.

30. A salad seasoned with olive oil is more food than pulses.When we consume olive oil, a special protein is produced in the body, and it "says" to our brain that hunger is thickened.Thus, you delete the residual appetite and avoid overeating.

31. Tomatoes contain a rare component that removes hunger hormone in the body.To feel its action, simply add a few slices to your dinner, put a sandwich or scrambled eggs in the morning.

32. The perfect break between meals is 3 hours.If you wait for the next snack or dinner to be longer, blood sugar begins to "jump", the metabolism is lost and you risk jumping and turning.

33. Add the paprika to meat and vegetable dishes.There is almost no calorie, but there is a lot of vitamin C, which is necessary for the treatment of fatty deposits in energy.

34. With olive oil,Salads can be seasoned with ordinary vinegar or sauces depending on.It contains acid which accelerates the process of decomposing fat and helps to lose weight.



35. Do not eat on the go.Sitting at the table, a person eats 30% less.

36. Eat with those who eat little.As psychologists say, people unconsciously compare the size of their portions with the dinner of a neighbor and adapt to it.Therefore, women who have lunch with men generally eat 20 to 35% more than usual.But the meal cooked with steam with a girlfriend has an inverted effect.

37. Do not fall into the chair immediately after the physical formOr another intensive load, no matter how tired you are.A light walk in 15 to 20 minutes will extend the process of decomposing fat, and a net stop, on the contrary, will minimize the effect of your efforts.

38. Energy drinks in4-8Once calorie more coffee and contribute to a sharp increase in blood sugar.So, if coffee, even soluble, will slightly accelerate your metabolism and help fight with extra pounds, Banan's energy, on the contrary, can cause excess weight.

39. Do not drink packaged fruit juices: they have too much sugar and relatively calories (40-60 per 100 ml).The calorie content of freshly pressed is almost the same, but they contain easily digestible sugars and many more fibers.

40. There are almost 2 times less calories in skim milkthat in habit, but as much calcium and phosphorus that improve the process of treatment of fats in cells.In addition, milk fat is harmful to the heart and blood vessels and leads to an increase in cholesterol.

41. Even if you are very tired, neverDo not neglect your intimate life.Thin burn 150 kilocalories in 20 minutes and helps develop a special hormone that accelerates metabolism.

42. Cut the bread, sausage and cheese with thin and transparent slices.Try to visually deceive your stomach.

43. Organize once a week on fish day.The needs of the vitamin D body will be covered for an entire week.Fish, with the exception of certain species, contains little fat and saturated well.Sea fish also reduces blood cholesterol.

44. Dried fruits must always be at home, for example, prunes, dried apples.Between meals, if you feel a serious hunger, you can eat 3-4 prunes or as many apple slices.

45. Rice contains little sodium (bond liquid in the body), but a lot of potassium (expulsion).If at least once a week, you organize a day of rice (you can only add neutral or alkaline mineral water, but not oil!), You will lose up to 1 kg of body weight and final metabolism products.

By wanting to get rid of excess weight, all women are looking for quick means of losing weight.But it must be remembered that losing weight is difficult work in physical and moral terms.To facilitate this difficult process, use the advice, by adhering to which you can get an effective result.