40 useful suggestions that will help to lose weight

The restrictions in nutrition, sport, motivation ... The 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 tips that will help you lose weight for a long time and without too much tension.

1. Approximate daily rate of chiocalories, in which you will not began in weight, you can determine with this formula your weight in the kilograms is divided by 0.45 and multiply by 14.
   Weight in Kg: 0.45 x 14
   If you don't just want to stay fit, but lose weight, make the same calculation, only instead of real weight, replace the desired.By adhering to this underestimated figure, you will lose kilograms, albeit slowly, but right.

2. Sprinkle with cinnamonPorridge, yogurt, coffee and any other food with which this spice is combined.It has the ability to accelerate the metabolism and only half a teaspoon a day will help you download about one kilogram in a month.

3. If you eat in the office,Do not have lunch on the desktop.Studies show that, sitting in front of a monitor or on the screen of a TV, people consume on average 250 more kilos.

4. Laugh more often.10-15 minutes of laughter daily increases the consumption of weekly calories by 280 kcal.



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

6. Take the tablet of the tablet.This track element promotes the breakdown of fats and makes this process more effective than 2.6%.

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

8. Do not exclude red meat with low fat from food.Proteins rich in proteins help to increase muscle mass and muscle tissue burns much more calories than fat, even at rest.

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

10. Eat less bitter salt and red pepper.The synal diet will help to get rid of excess fluid and pepper contains a capsaicin substance, which accelerates the metabolism of 25%.

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

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

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

14. Before serving lunch on the tableAny large pieces of food are better cut.This will allow you to consume about 20% of calories less, because in the chopped form a portion seems more for a person than if they are served with a single piece.And having deceived the eyes, you will deceive the stomach at the same time.



15. The most effective simulator (from the caloric combustion point of view) is a treadmill.The most effective load after running is a simple walk, which you can take out of the walls of the gym.

16. British nutritionists for ideal breakfast recognized hard -boiled eggs with a piece of bread or fruit.The eggs are rich in proteins, thanks to which the body consumes better calories during the day and the carbohydrates present in this dish will charge you with energy and do not allow you to have quickly hungry.

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 the grapes.Just don't overdo it: a glass a day will be enough.

18. Turn on classical music calm when you sit for eating.For such an accompaniment, people eat less on average than 15-20%, since they chew more slowly and eat better.

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

20. Chew the sugar -free rubber immediately after eating and two hours later.This will contribute to dealing with the unworthy hunger.

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

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

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

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



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

26. Instead of pasta or buckwheat, uses lentils or beans as a side 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 go down to 7 kg.

27. Grasso from your menu cannot be completely excluded, if only because they are necessary for the absorption of many vitamins and minerals.It is better to replace them with the "healthy" ones, that is, instead of dairy products -caseari oily and meat products, there are 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 daily calorie consumption by about 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 food150-200 centuryday.Scientists explain this effect of apples with a high fiber content.

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

31. Tomatoes contain a rare component that suppresses the hunger hormone in the body.To hear his action, add a few slices to dinner, put a packed overflowed sandwich or eggs.

32. The perfect break between meals is 3 hours.If you wait for the next snack or dinner to be longer, the blood sugar levels begin to "jump", the metabolism is lost and risks launching and overturning.

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

34. Together with olive oil,Salads can be seasoned with normal vinegar or sauces based on it.Contains acid that accelerates the decomposition process of 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 with.As psychologists say, people unconsciously compare the size of their portions with the dinner of a neighbor and adapt to them.Therefore, women who lunch with men usually eat 20-35% more than usual.But the steam meal with a girl has an reverse effect.

37. Do not fall into the chair immediately after fitnessOr another intensive load, no matter how tired you are.A light walk within 15-20 minutes will extend the decomposition process of fat and a strong arrest, on the contrary, will minimize the effect of your efforts.

38. Energy drinks in4-8Once calories more coffee and contributes to a strong increase in blood sugar.So, if the coffee, even soluble, will slightly accelerate your metabolism and help in the fight with extra kilos, the energy of the bananas, on the contrary, can cause excess weight.

39. Do not drink packaged fruit juices: they have too many sugars and relatively many calories (40-60 per 100 ml).The freshly squeezed caloric content is more or less the same, but contain easily digestible sugars and many more fibers.

40. There are almost 2 times less calories in skim milkCompared to the usual, but equally calcium and phosphorus that improve the process of processing fats in the 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.Burning thin 150 kilocalories in 20 minutes and helps to develop a special hormone that accelerates the metabolism.

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

43. Organizes the day of fish once a week.The needs of the body in vitamin D will be covered for a whole week.The fish, with the exception of some species, contains little fat and saturated well.Marine fish also reduces cholesterol in the blood.

44. Dry fruit should always be at your home, for example, plums, dry apples.Among meals, if you feel a serious hunger, you can eat 3-4 plums or many slices of apples.

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

Wanting to get rid of excess weight, all women are looking for quick ways to lose weight.But it should be remembered that losing weight is a difficult job in physical and moral terms.To facilitate this difficult process, use suggestions, adhering to which it is possible to obtain an effective result.