40 the simplest and easy ways to lose weight

Everyone knows the basic principle of weight loss - you spend more calories than you consume.But you also know that most diets and methods of rapid weight loss do not work as it was initially promised.If you try to throw away a few or three pounds, get acquainted with expert tips on how quickly and easily lose weight, which will really help lose weight at the shortest possible time without consequences for the body.This will help to lose weight.Studies show that people who lead the diaries of what they eat consume fifteen percent of food less than those who do not do so.Particular attention should be paid to the weekend.Scientists at the University of North Carolina have conducted research and found that on Saturday and Sunday, people consume an additional 115 calories derived mainly from alcohol and fat.Further on the list there are spreads, sauces, sauces, spices, drinks, snacks and bars.The advantage of consumption during this period is much higher than in the loss. Add ten percent to the daily calorie consumption

.If you think you are consuming 1,700 units and do not understand why you do not lose weight, add another 170 calories.The most likely new number will be closer to the real values.Adjust the food habits based on accurate numbers.

1. Find a virtual friend who will monitor your weight .Vermont University has conducted research with volunteers for eighteen months.According to the results, a report from a virtual instructor - a friend is much more encouraged than a person in a support group.
2. Invent a spell. Have you ever heard of personal prophecy?If you focus on things that need to be changed.Instead (it doesn't matter if you believe it or not) despair repeats the target positive phrases: "I can lose weight," "Today I will definitely go for a walk", "I can face the shelf with cookies on lunch break."Repeat these phrases for a long time and they will become reality.
3. Намерете виртуален приятел, който ще наблюдава теглото ви. Университетът Върмонт проведе изследвания с доброволци за осемнадесет месеца. Според резултатите доклад на виртуален инструктор - приятел е много по -удобен от човек в група за поддръжка.
4. Измислете заклинание. Чували ли сте някога за лично пророчество? Ако се съсредоточите върху неща, които трябва да бъдат променени. Вместо (няма значение дали вярвате или не) отчаянието повтаря целевите положителни фрази: „Мога да отслабна“, „Днес определено ще отида на разходка“, „Ще мога да се изправя срещу рафта с бисквитки на обедна почивка.“ Повторете тези фрази за дълго време и те ще станат реалност.
5. After breakfast, drink water.During the consumption of morning food, you can also pamper yourself with orange juice.But for the rest of the day, focus on the water instead of juices and drinks.The average American receives an additional 245 calories a day from drinks.It's about 90,000 calories a year, which is almost 15 pounds equivalent!Studies show that despite the large number of calories, drinks do not cause such saturation as full food. Plan the day so that there are less than three meals
6. Or drink a glass of orange juice a day less.These actions will help save about a hundred calories in one day.And this little victory will help you not win almost two pounds a year! Watch the TV with an hour less

7. .The research work of 76 graduates of advanced universities has shown that the more you watch TV, the more you eat.Satter One Program you don't really need, and go for a walk. At least once a week, do a good cleaning
8. .It doesn't matter what the cleaning object is - the floor, the windows, the walls in the shower or the toilet, the machine.The average person weighing a hundred pounds loses four calories every minute of cleaning.The half creation of gloss will "cost" your body in 120 calories.The equivalent of a large glass of vanilla yogurt. Hurry before a new meal
9. Often from boredom, nervousness or disappointment, people consume so much food that they do not even remember how the physical feeling of hunger is felt.If you want a certain food, then the most likely it is a fleeting desire, not a real hunger.Before you eat something, make sure you are really hungry.Invent an alternative activity.For example, explicit dating methods or try to suppress stress and fight against boredom.. Често от скука, нервност или разочарование хората консумират толкова много храна, че дори не помнят как се усеща физическото чувство на глад. Ако искате определена храна, тогава най -вероятно това е мимолетно желание, а не истински глад. Преди да ядете нещо, уверете се, че наистина сте гладни. Измислете алтернативна дейност. Например, изрични методи за запознанства или опитайте за потискане на стреса и борбата срещу скуката.
10. Smell an apple, banana or mint as soon as you feel hungry.It may look stupid, but it works!Researchers at the University of Chicago examined more than 3,000 volunteers.They found that the more people they use their nose, the less they wanted to eat.And they lose more excess weight - an average of 15 pounds each.One theory is that you are misleading the brain.For him the nutrition process was successfully completed. Look blue more often.
11. This is why most restaurants avoid this color when choosing staff and staff, table setting.Try to avoid red, yellow and orange in the kitchen.Studies show that they stimulate food consumption.The study showed that when eating against the mirror, one consumes a third smaller food.Visual receptors focus on problem areas and "look alike" that it would be necessary to lose weight. Spend 10 minutes a day, rising and falling down the stairs
12. Thus, with equal amounts of food consumed, you will lose up to five pounds in a year. You have to walk for at least 5 minutes every two hours
13. .Do you sit at the table all day?A five -minute walk every hundred twenty minutes and 20 minutes at the end of the day is the minimum you should strive for.This way, any rest will be beneficial for the body.And let someone else eat chocolate. Increase daily walk from 30 to 45 minutes
14. .For the standard half hour, the additional "calories" have disappeared, which were celebrated today.But this time it's not enough to start losing weight.An additional fifteen minutes will help reset 15 pounds without any changes in the power supply.. Седите ли на масата по цял ден? Петминутна разходка на всеки сто двадесет минути и 20 минути в края на деня е минимумът, към който трябва да се стремите. По този начин всяка почивка ще бъде от полза за тялото. И нека някой друг яде шоколад.

15. Увеличете ежедневна разходка от 30 до 45 минути. За стандартния половин час допълнителните "калории са" изчезнали, които бяха отбелязани днес. Но този път не е достатъчен, за да започнете да отслабнете. Допълнителни петнадесет минути ще помогнат за нулиране на 15 килограма без никакви изменения в процеса на захранване.
16. Do not buy ready -made food in any form .The traders behind the counter are well aware of how to lure the buyer and make it a regular customer.Their main "assistants" are sugar, fructose, corn syrup and more.If you can't refuse to chew on the street, buy fruit instead of ready -made food.But if you already had to buy a similar product, carefully make sure it has no ketchup, mayonnaise and spices.In the grain, look for more than two grams of fiber every 100 calories.A short list of ingredients means that the product does not have unnecessary and harmful flavors of taste.
17. Place a fork or spoon on the table after each bite .During these vacations, do not forget the pleasant events that happened during the day.Drink more water.If you eat slow enough, the brain will decide that you no longer need lunch.
18. Lose Weight with clothes .Every time the clothes start to get big, buy a new, size.The idea of constantly updating the wardrobe works great if you want to constantly be in good shape and improve your body.After dinner, wash all the plates, wipe the counters, turn off the light.If necessary, close the cabinets and refrigerator on the lock.Consumption of food late in the evening significantly increases the number of calories you eat.Once you stop doing this, you can save up to three hundred calories a day or about 15 pounds a year.
19. . След вечеря измийте всички чинии, избършете броячите, изключете светлината. Ако е необходимо, затворете шкафовете и хладилник върху ключалката. Консумацията на храна късно вечерта значително увеличава броя на калориите, които ядете. След като спрете да правите това, можете да спестявате до триста калории на ден или около 15 килограма годишно.
20. Take a stroll to dinner and you will lose calories and appetite .Studies for more than a hundred women show that 20 minutes of walk reduce appetite and increase the feeling of saturation of the body, even with a light breakfast.
21. At least one day an active vacation per week .Skip the current series of your favorite series and instead enjoy the views of the closest park.Not only will you sit less, you will also not earn extra calories, because the popcorn package will remain sealed.You can expect such sports as: tennis, walk on the city's historical monuments with a guide, bicycle excursions or bowling.Attach it to the belt and set the goal to take at least a thousand extra steps a day.On average, a person takes 2000-3000 steps.After adding a few thousand more to this indicator, the weight will suddenly leave, and the new will not gain.Of course, the more food, the more you eat it, especially if you are hungry right now.Instead of using conventional large meals for 20-30 centimeters wide, you can try a plate of diameters up to 15 cm.Instead of half -lit glasses for glasses.And in some cases small cups for coffee.

22. Ninety percent of food should be used at home .The more you eat, the faster you get excess weight.Coffee and restaurants usually serve greasy portions on huge plates.
23. Serve food on small plates, not large dishes .If you prefer food at huge restaurant dishes and drink from big mugs, it will be difficult to lose weight - consumption is higher with 150 calories in just one meal!But a small plate will help to avoid these problems and ten pounds a year.
24. . Колкото повече ядете, толкова по -бързо получавате излишно тегло. Кафето и ресторантите обикновено сервират мазни порции на огромни чинии.
25. Сервирайте храната на малки чинии, а не големи ястия. Ако предпочитате храна на огромни ресторантьорски чинии и пиете от големи халби, ще бъде трудно да отслабнете - консумацията е по -висока с 150 калории само за едно хранене! Но малка чиния ще помогне да се избегнат тези проблеми и десет килограма годишно.
26. Eat yourself .Nutrition will independently help maintain many more calories than group consumption.The more people, the more food on the table.In addition, you should be longer on the table.Sincere conversations about life contribute to this.And as a result of this increase in the number of calories.
27. Order the smallest part .If you need to eat fast, buy a short Sentwitz, small popcorn, small salad and mini-gamourger.If there is a lot of food, we eat it, regardless of the presence of a feeling of hunger.A good choice will be tsukini, tomatoes, cucumbers, which hardly contain calories.Also not bad soups and salads.But you will not be full of water.Saturation receptors only respond to food and mislead the body with sweet soda, tea, coffee or juice.You can get a good dinner of dual salad with pasta filled with vegetables - broccoli, carrots and tomatoes in terms of calories equal to small mayonnaise for charging.
28. Avoid white products .Today, low -carbohydrate diets are very popular.A large number of simple carbohydrates made of white flour with an abundance of sweets can significantly increase the amount of blood sugar and lead to a significant increase in weight.White rice, flour should also be avoided.They can be replaced with whole grain bread or brown rice.Studies conducted with the participation of 74,000 women show that those who consumed more than twice a day with whole grains are 49% less at risk of accumulating excess weight compared to those preferred white products
29. . Можете да получите добра вечеря от двойна салата с макаронени изделия, пълни със зеленчуци - броколи, моркови и домати по отношение на калории, равни на малка майонеза за зареждане.

30. Избягвайте белите продукти. Днес диетите, базирани на ниско съдържание на въглехидрати, са много популярни. Голям брой прости въглехидрати, направени от бяло брашно с изобилие от добавяне на сладкиши, могат значително да увеличат количеството на кръвната захар и да доведат до значително увеличение на теглото. Бял ориз, брашното също трябва да се избягва. Те могат да бъдат заменени с хляб с пълнозърнести храни или кафяв ориз. Проучванията, проведени с участието на 74 000 жени, показват, че тези, които са консумирали повече от два пъти на ден с пълнозърнести храни, са с 49% по -малко изложени на риск от натрупване на излишно тегло в сравнение с тези, предпочитани бели продукти.
31. Choose a simple coffee .A variety of coffee drinks have a very indirect attitude to this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrups.A glass of conventional coffee with low fat milk has extremely few calories.And when it is made of good grains, we are indescribable!You can also taste skimmed powder milk.Take the nutritional properties of high -calcium and small calorie calcium.
32. If you want to pamper yourself, choose products with a small fat content .They will help you get rid of the feeling that you have been deprived of food with a higher calorie content.For example, honey contains only 64 calories in one tablespoon.In one egg boiled only 70 calories of skimmed protein.There are only 39 calories in a portion in partly low fat cheese.In the tile of black chocolate 168 calories.Studies have shown that a group of people who are actively trying to throw away calories and drink yogurt have lost more than a pound than those who burn only calories.Scientists have suggested that calcium in products with a small amount of fat has a positive effect on the body and stimulates the body to split fat.Each tablespoon of ice cream is clogged with useful fruit.After each piece of a packet of chips, the arm should extend behind a bunch of green.A small piece of cheese should complement a large dish with fruit salad.
33. Eat breakfast flakes five days a week .Studies show that people who eat flakes at least five times a week are much less at risk of getting diabetes than those who do not do so.They contain a large number of fibers and calcium, a little fat compared to other popular breakfast products.
34. . Проучванията показват, че хората, които се хранят с люспи най -малко пет пъти седмично, са много по -малко изложени на риск от получаване на диабет от тези, които не правят това. Те съдържат голям брой влакна и калций, малко мазнини в сравнение с други популярни продукти за закуска.

35. Try a sharp salsa sauce and good spices which have a rich taste without fat and with a small number of calories.Plus, they make the body burn excess fat.Try them instead of oil or cream
36. Eat fruit instead of drinking fruit juice .Instead of hundreds of "liquid" calories, enjoy an apple, orange or a piece of watermelon.These fruits will satisfy the thirst for much more time than juices.At the same time, there will be less to eat.
37. Reduce the fat content of milk .This will help reduce the number of calories consumed by about 20 percent.If ordinary milk is for you - 2% fat, try one percent!It is worth training a little taste buds.But it's worth it.Studies show that the control group whose diet contains nuts has weakened more than those in whose diet they have not been.Such a breakfast several times a day helps to quell hunger and maintain metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruits.
38. Most of the calories should be obtained before lunch .The more you consume food in the morning, the less you eat in the evening.And you have more opportunities to burn the calories obtained before the evening.
39. Brush your teeth after each meal , especially after dinner.The fresh smell of mint will signal the brain that food intake is over.
40. Мийте зъбите си след всяко хранене, особено след вечеря. Свежата миризма на мента ще даде сигнал на мозъка, че приемът на храна е приключил.