The closer to the main copy on the event of the summer, the most urgent question - how to lose weight? I know that many of You, this topic has a soul, and in my even more pleasant to illuminate. In general, the work in this direction, we devote more attention than usual, and, probably, we are going to create a whole cycle of notes. Why am I so globally decided to approach the question? Read and all recognize themselves.
How to lose weight: introduction to the problem. Practical advice.
To start I would like to brief the prehistory.
As You know (You know, don't you?), I'm not writing articles not based in the information unit, and surface studies. So was and this time when I monitor the topic – as you lose weight? The first thing that I had to face - the abundance of commercial offerings of diverse kinds (structures of societies, companies, individuals), who offer innovative treatments and methods of thinning from all over the world. It is necessary to say, that the number of these French, English, I have been plunged into a light shock: here to you and-colorful pills (as in the movie "Matrix"), and hormonal medications, and different types of wraps and even the speakers of the berries.
All of this, the ugliness of my immature brain for a long time, I could not return itself :). I felt so sad, that in the network in the first positions in the delivery cost on these sites and French, the English that I have decided to evict you from there, this "heresy" of any serve, and I have no doubt that the implement of execution (even with Your help).
The second, therefore, my observation and conclusion is related to the shortage (lack of completeness), and the fragmentation of the information. The latter does not have a clear structure, the following suggestions, a little, in all parts are the same. In general, by way of summary, I will say that the situation on the subject of slimming – it deplorable, and all because in it today are dependent on money and the desire to play (money) on the problem of the person. An uncle and an aunt, that offer magic pills and medications, looking to reset the average weight of the nothing of the idleness (and only the acquisition of his innovative shit), wants to "cut the bubble" with the gullible people. And, judging by the multitude of this kind of French, English, and the abundance of advertising, it is a good idea it is.
All this I have told to kindly to a deduccin – never lose weight, if you do not stop believing in the "miracles drain in a colander." Losing weight is (mostly) only is possible if:
- takes all the responsibility for the current situation in itself;
- will notice that help you will only be able to You, and this will have to work;
- change your habits;
- are going to make rational.
Only if you meet both of these points as possible positive outcomes – care (permanent) extra pounds. In the opposite case, it is better not to read the note and return to the search of unique recipes for the tools and techniques of "lose weight without doing anything."
This was the introduction, the main aim of set You on the good work. What, we're going to the next.
As I have already said above, in the future, it is not yet an article on cycle how to lose weight, today we expect a light snack, in which there is no theory and dark thoughts, only 10 practices of tabs, which Will help you once and for all get rid of your pounds.
So, enough ado, we pass to the practical part.
In the human body, there are different types of fat, therefore, if the mind does not seem to complete, this does not mean that he does not have the last time, and that he has no obvious health problems.
More the impact of the internal visceral fat. Its characteristic feature is not seen with the naked eye, which is diagnosed only in a specialized clinic with fmri (magnetic resonance imaging resonance tomograph). Scanner to find hidden deposits of fat around internal organs: the liver, kidneys, and other.
Normally, the result of this survey is the following image (1 – deviation from the norm; 2 – norm).
Often, the increase in volume of the waist says about the appearance on the body of the visceral fat. He begins to exert pressure on the abdomen, and the man appears belly. In turn, this is the fat disappears first, if You begin to sit in the diet (eating well) and exercise program.
In reality, let's look at the basic tips that will help you lose weight and, as a consequence, to get rid of the internal fat.
Tip # 1. Don't skip meals.
Many men believe that if they lose the intake of food (one, two), make sure that you begin to lose weight. On the one hand, logically, the less you eat (use less calories), means that the recovery is not that. However, everything is not so easy.
All impulses to binge controls the supreme organ of the neural activity - brain. Is nutritious signs of it do to the person who pay attention to the food. In particular, after a good breakfast (that is to say, when not lost), the brain is in a state of satiety, and almost does not respond to the food. If you decide to "hammer" in any of the meals, the brain begins to react strongly to high-calorie food (sweets, chocolate, doughnuts, etc).
Conclusion: You can skip breakfast, lunch or dinner, as well deceive itself, however, the brain fool, will not be able to. He all ways tries to compensate for this in the intake of food, and will make this more "abominable" way - through the illusion of high-calorie food.
Tip # 2. Change the location of the dishes.
Simple, but very effective, to lose weight is to take a plate of smaller diameter. Normal dish has a diameter of 30 cm, in replacement of its 25 cm, Is noticeably reduced (22%) the amount of the products consumed.
Here, the main feature lies in the fact that the man just can't stop until you ruin all the dish. That is to say, You can by the fact of mention and the smallest of the dishes, but if it is large, You and your shed simply because you will not be able to stop in time.
Tip # 3. Count the calories.
We all have your favorite products that we consume, without even thinking about its caloric content. Renounce the past has become for many a disaster, therefore, will not - we will replace their more low-calorie analogues.
Strolling through the three meals, You can order to reduce the amount of calories consumed. The consumption of calories a variety of products from Your regular diet, You will start to lose weight. As the saying goes: "and the wolves are fed up, and the sheep of the channels intestinal!".
Tip # 4. Do not eat in excess.
One of the main causes of excess weight - to eat in excess. The kilograms of stick because It breaks the golden rule of balance, which states that, in order to lose weight, you must burn more calories than use.
To not eat more than normal (and for women the daily amount of calories is 2100-2800 calories, men - 2800-3500 kcal), you must carry a journal with records when you have eaten. And you must perform all of the supply of the goods (cookies with tea, at work, snack in the car, etc). Normally, people that do not register half of the producers of the products, because they simply do not realize how their eaten:).
Tip # 5. Prefers protein to the diet.
Products such as lean meats (turkey, rabbit), eggs, legumes, fish, give your body a longer period of saturation. In addition to "very much" feeling of fullness also less eats after the food intake.
Why the protein has a similar property? We are going to understand.
In the process of entry of food into the digestive system, that are released into the blood of the hormone PYY. When it comes to the brain, suppresses the hunger signals, and the man experiences the sensation of satiety. The greatest impact on the production of PYY has is protein.
Conclusion: include in your daily cooking protein foods, and especially read to them in the morning meal (breakfast).
Tip # 6. Eat foods in the form of puree.
To "stretch" the feeling of fullness until the next filling process, should solid foods to transform into a liquid state (add a glass of water and place in the blender).
As you can see, this meal gives you a lot more than before the feeling of satiety. This is because during the ingestion of solid food (with a glass of water) of the stomach wall is stretched, however, the liquid in the latter will not be stopped. In him are just small pieces of solid food, which very quickly (for 2 hours) digested and occupy in the instance of lower volume. Therefore, the stomach quickly to be compressed.
On the other hand, if the food rub, add water to the consistency of a soup), so that the total volume of the portion will increase, and it much longer it's going to stay and digest in the stomach.
Tip # 7. Reduce the variety of products purchased.
Already long ago that he spent time in the shops was the deficiency of goods. In the ussr Ostankino sausage stand for hours, and the other species was not straightforward. Right now the counters and break in the abundance of the products. Therefore, often, having come to the store, the eyes begin to only to spread, and do not know in which to stop the look in his eyes, after all, I want to try.
Thus, the variety in the food correlates with the amount of food intake during the. Broad selection is bad, but when the process of selection of the food connects to the brain, and we want to try all of this presented by the abundance. As a result of this freedom, man can eat (and eat) in a 20-30% more of what could have been.
Conclusion: the possibility of choosing which adjusts our instinctive desires to eat it 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, he, falling in the small intestine is attached to fat molecules, which in the creates not easily digested by the body of the substance. The latter, together with slag, it simply disappears by the agency. The fat which, in turn, the nothing not is delayed and the man does not become complete.
Conclusion: dairy products rich in fat contribute to a better (in 2 times, that with his absence in the diet) to the removal of the fat.
Tip # 9. Let the muscular body of the load.
Many people do not like to go to fitness clubs or gyms. However, the fact that it can radically change its (Your) position. The body after the physical activity is able to run the mechanism of the post-combustion is when the fat "burns" in the course of the next 24 hours after exercise. It turns out that the establishment for the night (for example, at 19-00, the fat burning, when you are sleeping, and all the next day.
So, due to that our body uses for its enhanced energy-different fuel (for the most part of the carbohydrates, and fats). Carbohydrates during exercise you will burn more rapidly, and after the most important classes with their reserves exhausted. To compensate, it is necessary to the time, in the amount of 24 hours. Because the priority of the source of energy is not, the agency for the maintenance of their activity (processes of the vital activity) enters into fats.
Council no. 10. Stay active in any occasion.
Most of the people do not know how and with benefits for the body to use the allotted time. Here are some examples of how you can combine everyday (simple events) with the useful (fat burning):
- talking on the phone is not sitting and walk around the room or on the place;
- at present the garbage, and low and climbing up the stairs;
- walk around with the home area, move together with your pet;
- walk up to the work and standing work (or get off a stop earlier);
- in the metro do not enter in the escalator, and climb by it;
- sitting work to do in the activity.