How much more important is the demonstration of an event in the summer, the most urgent question - how to lose weight? I know that many of You, this theme is addressed, and has made me even more beautiful in its light. In general, the work in this direction we need to pay more attention than usual, and, probably, we create a cycle of notes. Because they are so globally, has decided to address the issue? Read and learn everything by yourself.
How to lose weight: introduction to the problem. Practical advice.
I would like to start with a short story.
As you know (you know that, right?), I'm not writing their articles do not rely on information that is unverified and superficial study of the question. So it was also this time when I monitor the theme – how to lose weight? The first thing I had to face - the abundance of commercial offerings from a different type of structures (companies, businesses, people) who offer their innovative drugs and weight loss methods all. I have to say that the number of these phrases put me into a light shock: here-and-colorful pills (like in the movie "the Matrix"), and hormonal drugs, and different types of wraps, and also special mention of berries.
From all this mess, my fragile brain couldn't come :). To me it is a shame that in a network of the top positions in the serps are exactly the sites and the related proposals, I have decided to dislodge from there, this “heresy” in some useful material, and I have no doubt that the implementation of plans (including with Your help).
According to my observation and conclusion was associated with a lack of (lack of completeness) and the fragmentation of information. The latter has a clear structure, offering little advice, everywhere are the same. In general, summing up, I would say that the situation with regard to the themes of loss of weight – is regrettable, and all because in it are tied to the money and the desire to play (earn money) on the problem of man. The uncle and the aunt, who offer magic pills and medicines that promise weight loss by doing nothing (and only the purchase of their innovation nonsense), they want to “make money” with the gullible people. And, judging by the variety of this type of proposals, and the abundance of advertising, this is their asset.
All of this I have told you what is needed to take slowly to a conclusion – You never lose weight, if you do not stop believing in “miracles in a sieve”. Lose weight (in most cases) is only possible if:
- takes the whole responsibility for the current situation upon himself;
- realize that help yourself only You can, and this will have to work;
- change your habits;
- committing actions rational.
Only by respecting these points as possible results learned a lot from this' – the cure (permanently) pounds. Otherwise, it is better not to read the note, and to return to the search for miracle cures and techniques – “lose weight without doing anything”.
This was the introductory part, the purpose of which was to set the work. Well, go ahead.
As I have already said previously, in the future it is expected that an article from the cycle how to lose weight, today we will enjoy a light starter, in which there will be no theories, abstruse thoughts, and only 10 practices chip, the introduction that will help You once and for all eliminate the pounds.
Then, rather the premise, we move on to the practical part.
In the human body there are various types of fat, so if in appearance seems to be complete, this does not mean that he is not the last, and that has no obvious health problems.
What negative influence within the visceral fat. Its characteristic is that it is not visible to the naked eye, it is diagnosed only in a specialized clinic with MRI (magnetic resonance imaging tomograph). The scanner detects hidden deposits of fat around internal organs: the liver, the kidneys, and so on.
Usually the result of this survey, the following framework (1 – deviation from the norm; 2 – norm).
Most often, the increase in the life says to pop-up in the body of visceral fat. Begins to put pressure on the abdominal cavity, and the man appears to be belly. In turn, this fat disappears, the first if You start to stay on a diet (eating) and exercise.
In fact, let's consider the basic tips that will help you lose weight and, consequently, to get rid of internal fat.
Tip # 1. Do not skip meals.
Many people believe that if there is no food intake (a second), be sure to begin to lose weight. From a logical side - eat less (eat less calories), means you feel better not what. However, all is not so simple.
All the stimuli that the excess of food, manages the supreme body of neural activity - the brain. Exactly nutrient signals from him, forcing the person to pay attention to the food. In particular, after a hearty breakfast (that is, when you are not lost), the brain is able to fill, and practically does not react to food. If you decide to “score” in which of the meals, the brain begins intense with a high calorie food (sweets, chocolate, donuts, etc).
Conclusion: You can skip breakfast, lunch or dinner, and tricking, but tricking the brain fails. It is in every way try to compensate for this meal, and it will do the most “vile” in the way by dreams of high-calorie food.
Tip # 2. Change the dishes.
Simple, but very effective for weight loss – take a plate of smaller diameter. The normal dish has a diameter of 30 cm, and replaced at 25 cm, it Is evident the reduction (22%) the number of consumer products.
Here, the main feature lies in the fact that a man just can't stop, until they wreak havoc on the entire pot. That is, You can in fact eat and most of the small plates, but if it's large, and she eats only because it is not able to stop in time.
Tip # 3. Count your calories.
All of us have their favorite products, that we consume, even without a thought to their calorie content. Abandoning the past would have become for many a disaster, then we do not, we will replace it with a lower calorie pharmaceutical.
Walking for all three meals, You can order to reduce the number of calories consumed. Consuming a selection of low calorie options of products to Your usual diet, You will start losing weight. As the saying goes: “and the wolves sated and the sheep are safe!”.
Tip # 4. Do not eat too much.
One of the main causes of weight gain in excess - excess of food. Pounds stick due to the fact that You're breaking the golden rule of the balance, that says to lose weight, you must expend more calories that you consumption.
For not eating more the norm (and for the women, the daily rate of calories is 2100-2800 kcal for men 2800-3500 kcal), it is necessary to keep a diary with the items, that and when You have eaten. You must also make absolutely all of the products of consumption (tea and biscuits at work, snack, standing, etc). Usually people don't write and half of the food that we consume, because we simply do not notice, as they have eaten:).
Tip # 5. Give preference to protein.
These products such as lean meat (turkey, rabbit), eggs, legumes, and fish give the body a longer saturation. In addition to “long” in the sense of satiety, it Is also less eating on the next meal.
Precisely because the protein has a similar property? We try to understand where.
In the process of the admission of food in the digestive tract, release into the blood of the hormone PYY. When it enters the brain, it inhibits the signals of hunger, and the man the longer the feeling of satiety. The biggest influence on the production of PYY has exactly the protein.
Conclusion: turn on the lights of dishes, protein products, and, above all, counts on them in the morning meal (breakfast).
Tip # 6. Consume food in the form of puree.
To “stretch” the feeling of satiety until the next charging process, it is necessary to eat solid foods turn into liquid (add a glass of water and put in the blender).
As you can see, the food, the longer the feeling of satiety. This is due to the fact that during the intake of solid food (with a glass of water) the walls of the stomach are stretched, but the liquid in the latter is not in delay. It remain only small pieces of solid food, that quite quickly (within 2 hours) are digested and consequently occupy a less amount of. So the stomach shrinks quickly.
On the other hand, if the food is clean, add the water (to get the consistency of a soup), the portion of the volume will increase, and has a much longer remain, and digested in the stomach.
Tip # 7. Reduce the variety of products purchased.
Gone are the times when in the shops was a shortage of goods. In the USSR, for the base of the sausage in walk for hours and hours, and other species has not been simple. Now the shelves and a rich abundance of products. So often, upon entering the store, the eyes are only starting to disperse, and do not know on what to watch, after all, the desire to try.
Then, behold, the variety of food is associated with the quantity of meal consumed. Itself rich choice is good enough, but when the process of food selection connects the brain, he wants to prove to all of it is presented in abundance. A consequence of such A liberty, a person can eat (and eat) the 20-30% longer than it could have been.
Conclusion: the ability to choose to stimulate our instinctive desire to eat everything all at once, which leads to eating too much.
Tip # 8. Not abbiategrasso afraid to eat dairy products.
We all know that dairy products are rich in calcium. So, he, entering into the small intestine, connects with the fat molecules, causing it to be assimilated by the body substance. The latter, together with waste, only excreted from the body. Abbiategrasso, in turn, is not delayed and the man does not become complete.
Conclusion: low-fat dairy products promote a better (in 2 times, that their absence in the diet) for fat removal.
Tip # 9. Give the body muscle tension.
Many people do not like to go in fitness-club or gyms. However, the following fact can radically change their (Your) position. The body after the physical activity is able to initiate the mechanism later combustion is when the fat is “cooked” in the next 24 hours after class. It turns out that after the evening (say, at 19-00, the fat you burn when you sleep and throughout the next day.
This happens due to the fact that our body uses for the power supply of a different fuel (for the most part carbohydrates and fats). The carbohydrates during the workout are burned up more quickly, and after the reserves of a very strong layer of skin is depleted. For them, time is necessary, the number of 24 hours. Because the priority energy source no, the body to maintain its activities (processes of life) enters into fats.
Council no. 10. Be active in every occasion.
Most of the people do not know in a way that is effective and useful for the body to use the available time. Here are some examples of how you can combine daily (the usual things) with a useful (burning of body fat):
- talking on the phone is not here and walking around the room or on the place;
- carrying the garbage, get off and climb the stairs to the foot;
- walk with pets, the move together with your pet;
- go to work and from work to walk (or get off one stop before);
- metro does not fit on the escalator, and climb up on it;
- office of work do you do in the activity.