The closer the main demonstration event of the summer, the more urgent question - how to lose weight? I know that many of You, this topic will appeal to me more pleasant to light up. In General, work in this direction, we pay more attention than usual and is likely to create a series of notes. Why am I so globally decided to approach the issue? Read and learn everything themselves.
How to lose weight: an introduction to the issues. Practical advice.
I would like to start with a brief history.
As You know (You know, right?), I do not write my articles not based on anecdotal information and superficial study of the issues. So it was this time when I monitor the topic – how to lose weight? The first thing I had to face - a large number of business proposals from various entities (companies, people) who offer their innovative products and methods of weight loss to everyone. I must say that the number of these sentences I just caused a slight shock: then you and colorful pills (as in the movie "the Matrix"), hormonal drugs and different types of wraps, and even a special speaking berries.
From all this my fragile brain for a long time could not come to myself :). I felt so sad that the network on the first positions in the results are precisely the sites and the relevant proposals, I decided to knock out this "heresy" some useful material and I have no doubt that realize the conceived (including Your help).
The second is my observation and conclusion was linked to the paucity (lack of completeness), and fragmentation of information. The latter has no clear structure, the proposed advice does not, everywhere the same. In General, summing up, I would say that the situation regarding the topic of weight loss – an unfortunate and all because it tied the money and the desire to play (earn) on the problem of man. Uncle and aunt with magical pills and drugs that promise weight loss by doing nothing (and only acquire their innovative nonsense), I want to "cut the dough" with unsuspecting people. And, judging by the variety of such proposals and the abundance of advertising, that they have pretty well.
All this I told to smoothly bring the same conclusion – You'll never lose weight if you don't stop to believe in "marvels". To lose weight (mostly) only possible if You:
- I will take all the responsibility for the current situation on yourself;
- realize that to help yourself, only You yourself will have to work;
- change your habits;
- will make rational actions.
Only at observance of these points of possible positive results of care (continuous) extra pounds. Otherwise, it is better not to read the note, and back to search of miracle cures and techniques – "lose weight without doing anything".
This was the introductory part, the main purpose of which was to set You on the right working mood. Well, go ahead.
As I said earlier, in the future, more than one article from the series how to lose weight, today we are waiting for a light appetizer, in which there will be no theory and strange thoughts, but only 10 practical chips, the implementation of which will help You once and for all get rid of your pounds.
So enough of preambles, move on to the practical part.
In the human body there are different types of fat, so if he doesn't seems complete, it does not mean that he has no past and he has no apparent health problems.
The most negative impact is the internal fat, visceral. Its characteristic 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 finds hidden fat around internal organs: liver, kidneys, etc.
Usually the result of this survey 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 press on the abdomen and the person has a belly. In turn, this fat disappears first, if You start to diet (eat right) and exercise.
In fact, let's consider the basic tips that will help you to lose weight and as a consequence get rid of internal fat.
Tip # 1. Don't skip meals.
Many people believe that if they miss a meal (one second), it will begin to lose weight. On the one hand logical - eat less (consume fewer calories), so to get better no matter what. However, all is not so simple.
All urge overeating controls on higher nervous activity - the brain. It nutritional signals from it cause a person to pay attention to the food. In particular, after a hearty Breakfast (i.e. when 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 rapidly respond to high-calorie food (sweets, chocolate, doughnuts and the like).
Conclusion: You can skip Breakfast, lunch or dinner, thereby deceiving himself, 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 plate of smaller diameter. The normal plate has a diameter of 30 cm, by 25 cm, You will significantly reduce (by 22%) the amount of food consumed.
Here, the main trick lies in the fact that people just can't stop until you drain the whole plate. So You can in fact eat from smaller dishes, but if you will be big and You will eat it simply because you will not be able to stop in time.
Tip # 3. To count the calories.
All of us have their favorite foods, which we consume without even thinking about their caloric content. To abandon the latter would be a disaster for many, so we will not do this, we will replace them with more low-calorie counterparts.
Walking through all three meals, You can order to reduce the number of calories consumed. Consuming low-calorie versions of these products to Your normal diet, You will begin to lose weight. As the saying goes: "the wolves are fed and the sheep are safe!".
Tip # 4. Do not 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 balance that says to lose weight, you need to spend more calories than you consume.
Not to eat more than normal (and for women the daily rate of calories is 2100-2800 calories, men 2800-3500k calories), you need to keep a diary of what and when You ate it. And it is necessary to make absolutely all consumed foods (biscuits with tea at work, snack in the car, etc.). Usually people don't write and half used products, because just do not see how they eat:).
Tip # 5. Give preference to protein foods.
Products such as lean meat (Turkey, rabbit), eggs, legumes, and fish give the body a longer saturation. In addition to "long" feeling of satiety You will eat less at the next meal.
Why protein has a similar property? Let's deal.
In the course of receipt of food in the digestive system, is released into the blood hormone PYY. When it gets to the brain then suppresses the signals of hunger, and people longer feels a sense of satiety. The greatest influence on the production of PYY has the protein.
Conclusion: include in your daily meals and 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 recharge process, it is necessary to turn solid foods into liquid (add a glass of water and place in the blender).
As you can see, this food gives you a longer feeling of satiety. This is because during the reception of solid food (with a glass of water) the stomach walls are stretched, however, the fluid 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 food wipe, add water into it (that came out the consistency of the soup), the overall volume will increase much longer and she will stay and be digested in the stomach.
Tip # 7. Reduce the diversity of purchased products.
Long gone are the days when stores was a shortage of goods. In the USSR Ostankino sausage stand for hours and other was not simple. Now the shelves and bursting with abundance of products. So often, coming into the store, eyes just start to run and you don't know what to stop your eyes, because everyone wants to try.
So, the diversity in foods associated with the amount of food eaten. In itself a rich choice is good, but when the process of selection of food connects the brain, he wants to try everything that represented abundance. As a result of this liberty, people can eat (and eats) 20-30% more than they could.
Conclusion: the possibility of choice boosts our instinctive desire to eat all at once, 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, getting into the small intestine connects with the fat molecules, resulting in not absorbed by the body, substance. The latter, together with the slag, is simply excreted by the body. Fat in turn, never delayed and people are not getting 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 strain.
Many people do not like to go to fitness clubs or gyms. However, this fact can dramatically change their (Your) position. The body after physical activity is able to trigger the subsequent combustion is when the fat "burns" in the next 24 hours after class. It turns out that working out in the evening (say, at 19-00, the fat will burn when you sleep and all the next day.
This happens due to the fact that our body uses for its energy supply of various fuels (mostly carbohydrates and fats). Carbohydrates during workout burned faster and after class, their stocks are very much depleted. To fill them, it takes time of 24 hours. Because of the priority energy source no, the body to maintain its activity (life processes) into the fats.
Tip number 10. Be active for any reason.
Most people do not know how efficient and useful for the body to use of time. Here are some examples of how to combine daily (usual case) with useful (fat burning):
- talking on the phone do not sit and walk around the room or in place;
- taking out the trash, get down and climb the stairs on foot;
- walk domestic animals, move the pet;
- go to work and from work on foot (or get off at one stop earlier);
- the metro does not go on the escalator, and climb on it;
- do sedentary work activity.