40 useful tips that will help lose weight

Restrictions on nutrition, sports, motivation ... Basic ways to lose weight are known to everyone, but few know small but useful tricks.

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

1. Approximate daily rate of kilocalories, where you will not gain weight, you can determine by such a formula that your weight in kilograms is divided into 0.45 and multiply by 14.
   Weight in kg: 0.45 x 14
   If you do not want to get fit but lose weight, make the same calculation, only instead of real weight, replace the desired one.To adhere to this underestimated figure, you will lose kilograms - though slowly but right.

2. CinnamonPorridge, yogurt, coffee and any other food with which this seasoning is combined.It has the ability to speed up metabolism, and only half a teaspoon a day will help you pour about one kilogram in a month.

3. If you eat in the office,NOT ALMOCE IN YOUR WORKING AREA.Studies show that, sitting in front of a TV monitor or screen, people consume an average of 250 more kilocalories.

4. Frequently laugh.10-15 minutes of laughter daily increase weekly calorie consumption by 280 kcal.



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

6. Take the calcium tablet.This screening element promotes fat breaking and makes this process 2.6% more effective.

7. During physical conditioning or even simple walking walksListen to rhythmic music- This motivates physical activity and will help you get involved longer.

8. Do not exclude red meat with low food content.Protein -rich protein helps increase muscle mass, and muscle tissue burns a lot more calories than adipose, even at rest.

9. Make friends at the fitness club.According to statistics, people involved in sports with a group of acquaintances lose weight 30% stronger than unique athletes.

10. Eat less salt and more bitter red pepper.Sinoal diet will help get rid of excess fluid, and pepper contains a capsaicin substance that speeds up metabolism by 25%.

11. According to a survey of British doctors, one of the main reasons for eating too much isStress at work.If you are nervous, feel and take a deep breath, you can experience the diaphragmatic breathing technique (when inhalation is performed due to the abdominal muscles).You gradually calm down and the desire to eat your problems will not arise.

12. It is better to get involved in fitness in the morning until your first meal.Firstly, this will accelerate metabolism for the next day, and secondly, the body will spend the energy received not from food but from its adipose tissue.

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

14. Before serving lunch at the tableAny large piece of food is better to cut.This will allow you to consume approximately 20% of calories less, because in chopped form a portion looks more like a person than if they are served with a piece.And having deceived your eyes, you will fool your stomach at the same time.



15. The most effective simulator (from the calorie burning point of view) is a treadmill.The most effective load after running is a simple walk that you can do outside the gym walls.

16. An ideal English nutritionist breakfast recognized boiled eggs with a piece of bread or fruits.Eggs are rich in protein, thanks to which the body consumes the best calories throughout the day, and the carbohydrates present in this plate will charge 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 that is part of it, in turn, contained by grapes.Just don't overdo it: one glass a day will be enough.

18. Turn on classical music calm when you sit down to eat.For this follow -up, people eat less on average 15 to 20%, as they chew slower and better eat.

19. Chew completely.Try to chew each piece of food at least 25 times before sending it to the stomach.Two positive related effects will not take too long: first, this food is easier;Secondly, gingival massage occurs, which prevents periodontal disease.

20. Chew Chewless Sugarless Chew immediately after eating and two hours later.This will help deal with unmotivated hunger.

21. Lit.The seeds of this fruit contain a substance that prevents the formation of fat deposits, and the sweet taste exceeds appetite.

22. Cook meat not in a panand in the oven or grill (this function is in most modern slabs).This processing method removes excess fat from the meat and the frying, on the contrary, adds it.

23. In green tea, caffeine is combined with a special antioxidantThis accelerates fat processing in energy.Thus, regular use of this drink is able to disperse its metabolism by almost 20%.

24. Replace salad and other green with fresh spinach.With low calorie, the largest fiber, which helps clean the gastrointestinal tract and helps the body divide fats more efficiently.



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

26. Instead of pasta or sarracene wheat, use lentils or beans as accompaniment.Legumes contain a lot of fiber and a special amino acid, which helps actively get rid of fat deposits.For 2.5 months in the “bean diet”, you can fall to 7 kg.

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

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

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

30. A salad seasoned with olive oil is more food than dry vegetables.When we consume olive oil, a special protein is produced in the body and "says" to our brain that hunger is thickened.So you suppress the residual appetite and avoid eating too much.

31. Tomatoes contain a rare component that suppresses hunger hormone in the body.To feel your action, just 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 until the next snack or dinner is longer, blood sugar levels begin to "jump", metabolism is lost and you risk attacking and falling.

33. Add paprika to meat and vegetable dishes.There are almost no calories, but there is a lot of vitamin C, necessary for the processing of fat deposits in energy.

34. Along with the olive oil,Salads can be seasoned with ordinary vinegar or sauces based on it.Contains acid that speeds up the process of fat decomposition and helps lose weight.



35. Do not eat in motion.Sitting to 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 a neighbor's dinner and adapt to them.Therefore, women who have lunch with men usually eat 20-35% more than normal.But the cooked meal with a girlfriend has a reverse effect.

37. Don't fall into the chair immediately after the aptitudeOr another intensive load, no matter how tired you are.A light walk in 15 to 20 minutes will extend the process of fat decomposition, and a sharp stop, on the contrary, will minimize the effect of your efforts.

38. Energy drinks in4-8Since calorie more coffee and contributes to a sharp increase in blood sugar.Therefore, if coffee, even soluble, will slightly accelerate its metabolism and help in struggle with extra pounds, banan's energy, on the contrary, can cause overweight.

39. Do not drink packaged fruit juices: They have many sugar and relatively many calories (40-60 per 100 ml).The caloric content of squeezed at the time is the same, but they contain easily digestible and much more fiber sugars.

40. There are almost 2 times fewer calories in skim milkthan usual but both calcium and phosphorus that increase the process of fat processing 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.Fine burning 150 kilocalories in 20 minutes and helps develop a special hormone that accelerates metabolism.

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

43. Organize once a week Fish Day.Body needs in vitamin D will be covered for a whole week.The fish, except for some species, contains little fat and saturates well.The -marine fish also reduces cholesterol in the blood.

44. Dry fruits should always be in your home, for example, plums, dry apples.Among meals, if you feel severe hunger, you can eat 3-4 plums or how many slices of apples.

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

Wanting to get rid of overweight, all women are looking for quick ways to lose weight.But it should be remembered that losing weight is a difficult work in physical and moral terms.To make this difficult process easier, use the tips, adhering to which you can get an effective result.