How to lose weight? 10 things about weight loss that you didn't know

The closer to the main demonstration event of the summer, the most urgent question - how to lose weight? I know that many of you, this topic is call, and I am all the more pleasant to cover. In General, work in this direction, we have to pay more attention than usual, and is likely to create a series of notes. Why I'm so on a global level decided to tackle the issue? Read and learn everything themselves.

How to lose weight: an introduction to the issues. Practical advice.

I'd like to start with a brief history.

How to lose weight

As You know (you know, right?), I did not write my articles is not based on anecdotal information and superficial study of the issues. So it was at this time when I control the topic – how to lose weight? The first thing that I had to face - the abundance of business proposals from different entities (companies, people) who offer their innovative products and methods of loss of weight for everyone. I have to say that the number of these proposals, I was plunged into a light shock: then and pills of colors (as in the movie "the Matrix"), hormonal drugs and the different type of wrappers, and even a special talking about berries.

Of all of this my fragile brain for a long time can not come to myself :). I felt so sad that the network in the first positions in the results are, precisely, the places and the relevant proposals, I decided to eliminate this "heresy" in some useful material, and I have no doubt that to realize the conceived (including Your help).

The second is my observation and conclusion that is linked to the precariousness (lack of completeness), and the fragmentation of the information. The latter has no clear structure, the draft advice does not, they are everywhere the same. In General, in summary, I would say that the situation in relation to the topic of weight loss – it's unfortunate, and because it tied up the money and the desire to play (win) in the problem of the man. The uncle and the aunt with pills and medicines that promise weight loss by not doing anything (and only acquire their innovative nonsense), I want to "cut the dough" with innocent people. And, judging by the variety of proposals of this kind and the abundance of advertising, which are quite good.

All this said, gently bring one conclusion – That you never lose weight if you do not stop to believe in the "wonders". To lose weight (the majority) is only possible if:

  • I'll take all the responsibility for the current situation on yourself;
  • realize that to help you, only You yourself that have to work;
  • change your habits;
  • you make rational actions.

Only in the compliance of these points of possible positive results of care (ongoing) kilos. Otherwise, it is better not to read the note, and again in search of miracle cures and techniques – "lose weight without doing anything".

This was the introduction, the main purpose of which was to establish That the right to work state of mind. Well, I am.

As I said before, in the future, more than one article of the series how to lose weight, today we are waiting for a light appetizer, in which there will be theory and abstruse thoughts, but only the 10 practical chips, the implementation of which will help you once and for all get rid of your pounds.

So enough of preambles, move on to the practical part.

In the human body there are different types of fat, so that if he doesn't seems complete, does not mean that it has happened, and that he is not experiencing any apparent health problems.

The negative impact of internal fat visceral. Its characteristic trait is that it is not visible to the naked eye, is only diagnosed in a specialist clinic using MRI (magnetic resonance tomograph). This scanner finds hidden fat around internal organs: liver, kidneys, etc.

Usually the result of this survey is the following image (1 – a deviation from the norm; 2 – norm).

More often, the increase in the waist size says about the appearance in the body visceral fat. He starts to put the pressure on the abdomen, and the person who has the belly. In turn, this fat disappears in the first place if You are starting to diet (eat right) and exercise.

In fact, we consider the basic tips that will help you to lose weight and, as a consequence, to get rid of the internal fat.

Tip # 1. Do not skip meals.

Many people believe that if they miss a meal (second), they begin to lose weight. On the one hand logical - eat less (consume fewer calories), so to get better no matter what. However, all is not so simple.

All the impulses of overeating controls more nervous of the activity of the brain. Is nutritional signals to cause a person to pay attention to the food. In particular, after a good Breakfast (that is to say, when not to be missed), the brain is in a state of satiety and practically does not react to food. If you decide to "score" on some of the meals, the brain begins to respond quickly to the high calorie foods (sweets, chocolate, doughnuts, etc.).

Conclusion: you can skip Breakfast, lunch or dinner, something that trick, but the brain can not cheat. He tried by all means to compensate for this meal, and you should make more "disgusting" by the dreams of high calorie foods.

Tip # 2. Change of dishes.

Simple, but very effective way to lose weight is to take a plate of lesser diameter. The normal plate has a diameter of 30 cm, 25 cm, Which reduced significantly (22%) the amount of food consumed.

Here the main feature lies in the fact that people just can't stop until you drain the whole plate. That is to say, You can in fact eat from smaller dishes, but if there's a great, food, just because you can't stop in time.

Tip # 3. To count the calories.

All of us have their favorite foods, which we consume, even without thinking about its caloric content. To abandon the latter would be a disaster for many, not to do it - we have to replace them with lower-calorie counterparts.

Walking through all three meals, can Be ordered to reduce the number of calories consumed. Consumption of low-calorie versions of these products to Your normal diet, you will begin to lose weight. As the saying goes: "wolves are fed and the sheep are safe!".

Tip # 4. Do not eat more.

One of the main reasons for excess weight is overeating. Pounds adhere due to the fact that they are breaking the Golden rule of the balance that says, to lose weight you must spend more calories than you consume.

Not to eat more than normal (and for women the daily rate of calories is 2100-2800 calories for men 2800-3500k calories), you need to keep a diary of what and when to eat. In addition, it is necessary to make absolutely all consumed foods (cookies with tea at work, snack in the car, etc.). In general, people don't write and half used products, because I simply don't see how you eat:).

Tip # 5. Give preference to protein foods.

Products such as lean meat (Turkey, rabbit), eggs, legumes, fish, to give body to a higher saturation. In addition to "long" feeling of fullness Which will eat less in the meals.

Why protein has a similar property? Going to try it.

In the course of reception of food in the digestive tract, is released into the blood of the hormone PYY. When it comes to the brain then suppresses the signals for hunger, and people no longer feel a sense of satiety. The greatest influence on the production of PYY has the protein.

Conclusion: include in your daily meals foods rich in protein, especially to support them in the morning meal (Breakfast).

Tip # 6. Consume food in the form of puree.

To "stretch" the feeling of fullness until the next recharging process, it is necessary to turn solid food into liquid (add a glass of water and put in the blender).

As you can see, this food gives you more feeling of satiety. This is because during the reception of solid food (with a glass of water) in the stomach walls are stretched, however, the fluid in the second is not delayed. There are only small amounts of solid food fairly quickly (within 2 hours) to digest and take up less volume. Therefore, the stomach is shrinking.

On the other hand, if the food to clear, add the water (to get the consistency of soup), the total volume of the portions increases, and it is a lot longer and be digested in the stomach.

Board # 7. The reduction of the diversity of products purchased.

Long gone are the days when stores was a shortage of goods. In the USSR Ostankino sausage stood for hours, and others it was not simple. Now the shelves and break with the abundance of products. So often, when you reach the store, the eyes begin to disperse, and you don't know what to let your eyes, because everyone wants to try.

Thus, the diversity in foods associated with the amount of food ingested. In itself a rich choice is good, but when the process of selection of food connects the brain, that wants to try everything that represents abundance. As a result of this freedom, the people can eat (and eat) 20-30% more than they could.

Conclusion: the possibility of choice increases 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 the dairy products are rich in calcium. So here he entered the small intestine, that connects with the molecules of fat, resulting in not absorbed by the body substances. The latter, together with the slag, it is simply excreted by the body. Fat in turn, never late and the person not be complete.

Conclusion: low-fat dairy contribute to a better (2 times, than in its absence in the diet) excretion of fat.

Tip # 9. Give the body muscle strain.

Many people don't like to go to clubs to fitness or the gym. However, the following fact can dramatically change its (Your) position. The body, after the physical activity is able to activate the subsequent combustion is when the fat "burning" in the next 24 hours after the class. It turns out that I work at night (for example, at 19-00, the fat will burn when you sleep and all the next day.

This is due to the fact that our body uses for its energy supply of different fuels (mainly carbohydrates and fats). Carbohydrates during workout burned faster and after the class, their populations are much depleted. To make them, need a time of 24 hours. Because of the priority of the source of energy, the body to maintain its activity (processes of life) in the fat.

Tip number 10. Be active for any reason.

The majority of people don't know how efficient and useful for the body for the use of time. Here are some examples of how to combine daily (usual case) useful (fat burning):

  • talking on the phone don't sit and walk around the room or in place;
  • taking out the garbage, get off and climb the stairs to the foot;
  • walk pets, move the pet;
  • go to work and from work on foot (or get off at a stop earlier);
  • the metro does not go to the escalator, and climb it;
  • sedentary work to do in the activity.