Closer to the main demonstration event of the summer, more urgent question - how to lose weight? I know that many of you, this topic choice, and I'm all the more pleasant to cover. Usually work in this direction, we must pay more attention than usual, and it is likely to create a number of comments. Why am I so worldwide, decided to approach the issue? Read and learn everything yourself.
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 don't write my articles is not based on individual level data and a superficial study of the issues. So it was this time, when I follow the subject – how to lose weight? The first thing I had to face - the abundance of business proposals from various entities (companies, people) that offer innovative products and methods of weight loss for everyone. I must say that many of these proposals, I was only mired light shock: then you and colorful pills (like in the movie "the Matrix"), hormonal drugs and a variety of scarf, and even a special taking the berries.
This is all my fragile brain for a long time could not come to myself :). I feel so sad that the network is in the first position the results are just sites and relevant suggestions, I decided to knock out this "heresy" some useful material, and I have no doubt that to understand the pregnant (including help).
The second is my observation and conclusion was the context of the low level of (lack of perfection), and fragmentation information. The latter is not a clear structure, the proposed advice is not, they are the same everywhere. Usually, in summary, I want to say that the situation in relation to the topic of weight loss – it is unfortunate, and because it is tied to money and the desire to play (earn) problem-man. Uncle and aunt to the magical pills and drugs that promise weight loss without doing anything (and just acquire innovative nonsense), I don't want to "cut the dough", in which unsuspecting people. And judging by the number of such proposals and the abundance of advertising that they are quite well.
All this I told to smoothly bring one conclusion – You'll never lose weight if you stop believing in "miracles". Lose weight (mostly) only possible, if:
- I'm going to take all the responsibility for the current situation;
- understand that to help yourself, only You yourself that is the job;
- change your habits;
- makes sense to do.
Only by adhering to these possible positive results in the treatment (continuous) extra pounds. By the way, it is better not to read the message, and back in search of miracle cures and techniques – "lose weight without doing anything".
This was the introductory part, the main aim of which was to set You on the right working mood. Well, go on.
As I said earlier, the future will be more than one article from the series, how to lose weight, today we expect a light appetizer, which is not a theory and abstruse thoughts, but only 10 practice chips, the implementation of which will help once and for all get rid of pounds.
So enough introductions, move on to the practical part.
In the human body there are different types of fat, so if he doesn't want to look perfect, it does not mean that he is not over, and that he did not experience any visible health problems.
The negative impact of internal fat, visceral. Its characteristic feature is that it is not visible to the naked eye, it is only diagnosed in a specialized clinic using MRI (magnetic resonance tomograph). This scanner to find hidden fat around internal organs: liver, kidneys, etc.
Usually the result of this research is the following picture (a 1 – a deviation from the norm; 2 – norm).
Most often, increased waist circumference indicates the appearance of the body visceral fat. He began to put pressure on the abdomen, and the person is in the abdomen. This, in turn, the fat lose first, if you Are embarking on a diet (eat right) and exercise.
In fact, let's consider the basic tips that will help you lose weight and as a result, to get rid of internal fat.
Tip # 1. Don't skip meals.
Many people believe that if they miss a meal (one second), it begins to lose weight. On the other hand, the logical - eat less (consume fewer calories), so you get better, no matter what. However, all is not so simple.
All impulses of overeating the control of the higher nervous activity - the brain. It nutritional signals that cause a person to pay attention to the food. In particular, after a hearty Breakfast (i.e., when not lagged), the brain is in a state of satiety and practically does not react to food. If you decide to "score" some of the meals, the brain begins to quickly respond to high-calorie food (sweets, chocolate, donuts, etc.).
Conclusion: you Can skip Breakfast, lunch or dinner, which would betray itself, but the brain can fool you. He tries in every way to compensate for this meal, and makes this the most "disgusting" way - by dreams of high-calorie foods.
Tip # 2. Change of food.
Simple, but very effective way to lose weight is to take a disk of smaller diameter. A normal disk has a diameter of 30 cm, 25 cm, you Can reduce significantly (22%) amount of food consumed.
Here the main feature is the fact that people just can't stop, before you can clear the entire disk. So you Can actually eat smaller portions, but if is big, you Can eat simply because not able to stop in time.
Tip # 3. To count calories.
All of us have their favorite foods, which we consume even a thought to their calorie content. To abandon the latter would be a disaster for many, so we don't do this, we must replace them with low-calorie counterparts.
Walking through all three meals, you Can order to reduce the number of calories consumed. Consume low-calorie versions of these products normal diet, you Can begin to lose weight. As the saying goes: "wolves are fed and the sheep are safe!".
Tip # 4. Not to eat too much.
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, which says that to lose weight, you need to spend more calories than you consume.
Not to eat more than usual (and women daily amount of calories is 2100-2800 calories for men 2800-3500k calories), you need to keep a diary of what and when you ate it. In addition, it is necessary to make absolutely all consumed foods (biscuits tea at work, a snack in the car, etc.). Usually people don't write and half used products, because not just to see how they eat:).
Tip # 5. Give preference to protein foods.
Products, such as lean meat (Turkey, rabbit), eggs, beans, fish give your body the longer the saturation. In addition, the "long" feeling of satiety you eat less in subsequent meals.
Why protein is similar to the feature? Let's deal.
Rate of receipt of food in the digestive tract, is released into the blood hormone PYY. When it gets to the brain then to block the signals of hunger, and people no longer feel a sense of satiety. The greatest impact on the production of PYY is a protein.
Conclusion: include in your daily meal high protein foods, especially lean their morning meal (Breakfast).
Tip # 6. Consume food in the form of puree.
"Stretch" the feeling of fullness, until the next download process, it is necessary to turn solid foods into liquid (add a glass of water and put in a blender).
As you can see, this food gives you a longer feeling of satiety. This is because, during the reception of solid food (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 space. Therefore, the stomach is rapidly shrinking.
On the other hand, if the food to dry out, add water (to get the consistency of soup), the total number of doses increases, and it is much longer and digested in the stomach.
Tip # 7. Reduce the diversity of purchased products.
Long gone are the days when trading was a shortage of goods. In the USSR Ostankino sausage stand for hours, and the other is not simple. Now the shelves and bursting with abundance of products. So often, coming into the store, eyes just beginning to spread, and you don't know what to stop your eyes, because everyone wants to try.
So, the diversity of foods related to the amount of food eaten. As such a rich choice is good, but when the process range combining food brain, he wants to try everything that represented abundance. As a result of this freedom, people can eat (and eat) 20-30% more than they could.
Conclusion: the possibility of choose more from 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, away from the small intestine combine with fat molecules, which is not absorbed by the body substance. The latter, together with the slag, it is simply excreted by the body. Fat in turn, never be late and the person does not become full.
Conclusion: low-fat dairy products contribute to a better (2 times, than their absence in the diet) excretion of fat.
Tip # 9. Give the body muscle tension.
Many people do not want to go to fitness clubs or gyms. However, the following factor can significantly change their (Your) position. The body after exercise can trigger subsequent combustion is when the fat "burned" in the next 24 hours after class. It turns out that working out in the evening (say, 19-00, fat burn, when you sleep, and all the next day.
This happens due to the fact that our body uses its energy demand for different fuels (mainly carbohydrates and fats). Carbohydrates during workout burned faster and after class, their stocks are highly endangered. To make them, you need time 24 hours. Because the primary source of energy is not, the body to maintain its operation (life processes) into fats.
Tip number 10. Active for some reason.
Most people do not know how effective and useful the body use time. Here are some examples of how to combine daily (general case) and useful (fat burning):
- the phone does not sit and walk around the room or place;
- taking out the trash, get down and climb the stairs on foot;
- walk domestic animals, move the pet;
- go to and from work on foot (or get off one stop earlier);
- the metro does not go on the escalator, and climb up on it;
- sedentary work activities.