If you don't believe that popolneli despair lately. Start today is one of the 28 rules of weight loss, and in less than a month, you make a big step to be healthier and podtyanutymi, not sit on a diet at least.
Rule 1. You can drink before eating a glass of water, especially in front of guests or Restaurant. The water hits the appetite and helps you control what and how much you eat. Drinking at least eight glasses per day, you will fight also with the Stagnation of fluid in the body. "Normal water consumption — the key to weight reduction," says Dr. Donald Robertson, Director of the Southeast center's dietetics and treatment of obesity in Scottdeile, Arizona.
Rule 2. Eat sensibly and not as little as possible. To starve the sea, you don't pohudeete. The body reacts to the lack of calories the accumulation of fat and the inhibition of metabolism. And revel in the necessary food, the man does not often hold state, and "who wrote'". In the meantime, cedenaja can in the morning, a plate of cereal rich in fiber that you of acute Hunger in the course of the day. "Fiber malokaloriina and fills the stomach, says Lori Meyer, a nutritionist from Miluoki. In addition, the reduction in the cholesterol level promotes.
Rule 3. Try to eat four to six times a day is a healthy Alternative to the three main meals. You do this at regular intervals to maintain stable blood sugar levels and take the appetite. Frequent eating speeds up the metabolism, causing the body to fuel for the burning of additional calories.
Rule 4. Start a diary of diet and physical activity, noting when and why you have eaten, but also the exercises. Do not forget the liquid. You will notice a certain sequence that allows you to identify your bad habits and their causes. If your the diary opens in the evening on a date with Vase cookies, you will know that in this time of need to take with something else.
Rule 5. Studying the nutritional properties of products. Divide the total number of calories to calories from fat. In your diet the number of calories from fat less than 30 percent of the total amount should pay. More than a careful look at the product labels is preparing a surprise for you: all of these contain fat sweets can teem with sugar, which spoils a contribution in the diet useless calories and teeth. Sugar on the labels behind the names: dextrose, glucose, honey, corn syrup, fructose, lactose, revised, cornstarch, maltodekstrin, maltoza, malt and molasses.
Rule 6.You eat the soup. In the afternoon or in the evening, you prepare a clean broth, tomato soup or-consommé as a simple but hearty appetizer. A study showed that people who eat consumed on the first bowl of soup without cream, and usually fewer calories. Low-fat soup, like water, can.to a feeling of satiety and low calorie
Rule 7. Make fresh fruits and vegetables more appetizing: prepare in advance and place them in the refrigerator in a transparent container. For example, wash, peel and cut the sliced apples, lightly sprinkle with lemon juice so that you is not darkened.
Rule 8. Avoid snacking (except most raw fruits and vegetables): this is by far not as harmless as it seems. In small portions, many calories can. 60 grams of oatmeal with nuts and raisins contains 280 calories and 16 grams of fat, and a jar of peanut — 840 kcal and 68 grams of fat. Two large sdobnyje blueberry Muffins are full of fat 394 kcal and 8.1 grams of stuffed.
Rule 9. Don't worry, if you slowly weight and discard. You concentrate on positive changes in your life and how to improve your well-being. Then you will not all, pohudev three months zabrosite, only four instead of seven kilograms, says the psychologist from the Mjami Erik Gollstein, head of the Department of Stress-treatment in the Sanatorium "Doral". "I recommend to set such targets that depend on them: for example, go to the gym three times per week, or eat less fat. When you reach these goals, the desired result then comes by itself".
Rule 10. Encourage your self. For every ten minutes of exercise you throw the pig the coin in a savings. Ultimately, earning enough money to shell out for a new pair of running shoes or a bathing suit. A resident Memfisa poured himself a boat and fall nine kilos, without work, was able to cross the lake. Just don't жульничайте. For every missed ten minutes of exercise, take a coin.
Rule 11. Go with milk (2%), skimmed. If you drink two cups per day, the difference in fat — five grams compared to 0.5 grams per Cup of skim milk for a week is 63 grams. This means a reduction in weight more than three kilograms per year.
Rule 12. Increasing load in the gym, you can build muscle, which is heavier than fat, therefore, is not to evaluate your progress not only by weight. You can buy inches and you measure the waist, hips and chest.
Rule 13. Home eat on small plates. Most of the people naedaetsja of the smaller serving, if you served on a small plate. "You think that you are eating a lot because your plate is full, even though in reality they eat less, says nutritionist Dr. Meyer. And people plate podchzhayut, regardless of their size.
Rule 14. If you sladkojezhka, satisfy your appetite with sweet fruit and vegetables. In pochatke corn only 85 kcal, and a gram of fat. Other Goodies for the sweet tooth: Toffee (25 kcal and no fat), hot diet cocoa (25 calories, no fat) and korichnyi tea (no calories, no fat).
Rule 15. Don't be fooled. A fat-free Cookie, the only 50 kcal can contain, but if you normally eat the whole box, then put in your serving approximately 600 kcal.
Rule 16. If you hate gym class, "working in the garden, or find other suitable employment," advises psychologist Dr. Goldstein. His resident, weighed in at 135 kilograms, not fond of no activity, except for Hiking in the Shop. "We found the largest shopping center in the city and have a deal. Before you buy something, it should center been two and a half kilometres around the shopping. This makes four times a week, you lost weight in five months, twenty-two and a half kilograms". To be at home actively advises Tomas Uodden, program Director for violations of weight and diet at the medical faculty of Pnsilvanskogo University. Use the stairs — every five minutes climbing stairs will burn 50 calories. The refusal of one of the telephones in the house can add the kilometers driven per year, and offer a weight reduction of one kilogram.
Rule 17. Live according to the rule "90 to 10": 90 percent of the food should be healthy, the other ten can of your favorite meals, within reason. "Forbidden food, it is not, says Franka Olfin, Director of the Department of dietetics center diet and Rehabilitation the University of Dyuka in Dareme, North Carolina. Of importance, only the quantity is".
Rule 18. Kitchen scale will help you the size of the portions. Portion of meat or fish weigh should not exceed more than 90 grams, or the size of a card game. (You will need two to three servings per day.) If your dose is higher than the Norm, then you likely can tell you about your hips.
Rule 19. Small changes can make a big difference. Here is an example: the transition from the normal Coca-Cola for the dietary help you lose seven and a half pounds in a year. You can reduce the calories and fat content in eggs with only egg whites. In only 17 kcal and no fat, then how in the whole eggs 75 calories and five grams of fat.
Rule 20. Satisfy your thirst for the delicious and podstegnite metabolism spicy food. After some research, hot spices are able to a couple of hours after eating to curb the Hunger and increase the number of calories burned. Some experts believe that incomplete teaspoon of the spice on a dish is enough, in order to speed up the metabolism by 25 percent within three hours. "I eat spicy food for Breakfast," says Maria Simonson, Director of the Department of health, the weight and Stress of Medical schools John Hopkansa in Baltimore.
Rule 21. Poklyanites television only for physical exercises. You can use dumbbells, Bank for aerobics or fitness devices, for example, the running Track, Stairmaster or exercise bike.
Rule 22. Set specic goals, for example: "I'm going to train four times per week for half an hour" or 2i'll only healthy Snacks". The main thing is to choose measurable goals that ensure your success.
Rule 23. To really make the Form of to improve and their muscles to strengthen, combine kinds of sports that burn calories, for example walking, running or Cycling, Cardio exercises at least twice per week. Studies Uestcottom, US-a consultant for the military exercises of the Christian Association of youth, which showed that a combination of exercises to be more effective aerobics or diet individually. 15 minutes of exercise, strengthens the cardiovascular System, 15 minutes of strength training five times a week and the diet low in fat, for eight weeks, four and a half kilograms of grease pumps, and a kilogram of muscle relieve. Those with limited intake of fat and busy with aerobics to 30 minutes, dropped just two kilograms and not pumped full of muscles. You can use dumbbells or lift pole litrovye bottles with water.
Rule 24. Count calories, how the family budget. If you eat additional calories to compensate for those extra exercises that you burn. Four cherries in chocolate, for example, need about 20 minutes of sports.
Rule 25. After the family dinner does not go in front of the TV and eat not the disastrous Dessert, and ask your family together for a hike or bike ride. You turn it in the family tradition. Paste every night on your walk around the Block until they practice together for up to 30 minutes.
Rule 26. If possible, replace foods that are high in fat content more than helpful. You waive Mayonnaise in buterbrodah (one hundred calories per teaspoon) and use the mustard, saves on this 95 kcal and 11 grams of fat. Sprinkle food of low-fat cheese. Another possibility: reduce the fat content in the котлетах cut in half, replace half of the meat on the purée of black or colorful beans. Excellent replacement, and the mushrooms with the meat-smell. For Muffins, use applesauce instead of the same amount of vegetable oil to get 53 kcal without the fat instead of the 992 greasy calories.
Rule 27. Polite vital delicacies, offered by the soul to your friends and relatives to explain that to save calories for other meals to compensate, or new obzhorstvo. Since cholesterol in my blood is significantly above the recommended Limit of 200 units, I avoid a perfect excuse for sweets: the command of the physician.
Rule 28. Never bring home Goodies. Everything, what you wear, you eat. Therefore, if your children ice cream, you want to bring in a cafe and order a coffee or low-fat yogurt. And at Burger King for the Hamburger, your spouse can lead. And finally, fall asleep, strong and slim. Athletes often say: if you can imagine it, you will be able to achieve this. Very soon you will be dreaming of how you look, — it is enough to look in the mirror.