The closer it is to the main demonstration event of the summer, so the most important question of all - how to lose weight? I know that to many of You this theme you have to like it, and I'm even more enjoyable the light. In general, the work in this direction will get more attention than usual, and, probably, we will create a circle of notes. Why am I so on a global level decided to approach the subject? Read and you will learn yourself.
How to lose weight: introduction in a similar issues. Practical advice.
Start I would like to with a brief history.
As you know (you know, don't you?), I don't write articles I don't follow tested information and superficial study of the issues. So was and this time, when I monitor theme – how to lose weight? The first thing I had to deal with a multitude of commercial offers of different kind of structures (companies, firms, individuals), that offer innovative products and methods for all. I have to say, that the number of these proposals with a I just came face to face with easy shock: here and colorful pills (as in the movie "the Matrix"), and hormonal drugs, and various kinds of body wraps and even specifically speaking of berries.
From all this ugliness, my immature mind for a very long time, I couldn't get over it :). I was insulting the fact that the network in the first places to grant standing exactly these areas and relevant offers, I decided to hit it from there in the "cult" with some useful material, and I have no doubt, that implement the plan (including with Your help).
The second is my own observation and the conclusion was connected with the rarity of the (lack of completeness), and separation information. The last has no clear structure, offered advice for a while, it's the same everywhere. In general, to sum up, I would say that the situation in relation to maintenance matters – pathetic, and all because he has tied the money and the desire to play (to win) the problem of man. Uncles and aunts, offering magic pills and medications, promising reset the weight by not doing anything (and only in the market for their innovative nonsense), they want to "cut money" to trust people. And, judging by the multitude of proposals of this kind and the abundance of advertising, it is very good.
All that said, in order to smoothly carry out to a conclusion – You can never lose weight, if you do not stop to believe in the "miracles in the sieve". To lose weight (in their majority), it is possible, only if:
- you will get all the blame for the current situation for yourself?
- understand that help yourself, only you will you yourself, and on top of that you have to work with?
- change their own habits?
- you will need to make rational action.
Only when are satisfied these items are not the positive effects of – care (on an ongoing basis) the excess pounds. In the opposite case, better not to read the note and return to the search for miraculous means and methods – "weight loss without doing anything".
It was the introductory part, the main objective of which was to adjust the right working mood. Well, let's go on.
As I said earlier, is foreseen in the future even an article from the cycle how to lose weight, today we're waiting for a light aperitif, in which there will not be a theory, and obscure thoughts, and only 10 practices brands, the implementation of which will help You to once and for all get rid of the pounds.
Well, enough of preambles, let's go to the practical part.
In the human body there are various kinds of fat, therefore, if the mind does not seem to be complete, then this does not mean that it is not the last and that there is no apparent health problems.
The negative effect of internal fat, the visceral. The feature is that is not visible to the naked eye, it is diagnosed only in a specialized clinic with the use of MRI (magnetic board tomograph). Is the scanner detects hidden deposits of fat around the internal organs: the liver, kidneys and other.
Usually the result of this research is the next image (1 – deviation from normal? 2 – norm).
Most often, the increase in the volume of average says for the appearance of the body of visceral fat. Begins to put pressure on the abdominal cavity, and the individual appears belly. In turn, the fat disappears first if you start on a diet (eat right) and exercise.
In fact, let's see the basic tips that will help you to lose weight and, therefore, to get rid of the internal fat.
Tip # 1. Don't skip meals.
Many men believe that if you skip food intake (a second), then you definitely will start to lose weight. On the one hand it makes sense, the less you eat (like drugs fewer calories), then it could not be better. However, things are not so simple.
All triggers overeating leading the supreme organ of the nervous functioning - brain. Just the nutritional signals that make a person to pay attention to the food. In particular, after a hearty breakfast (ie. when you don't lose it), the brain is in a state of saturation, and almost no one reacts to the food. If you decide to "score" in any of the meals, the brain begins to intensely react to high-calorie foods (sweets, chocolates, donuts, etc.).
Conclusion: You can skip breakfast, lunch or dinner, thus destroying himself, however, the brain cheat won't work. He will try to compensate for the meal, and will do these things the most "vulgar" way - with dreams for the high-calorie foods.
Tip # 2. Change the dishes.
A simple, but extremely effective way for weight loss – take a plate with the smallest diameter. A typical plate has a diameter of 30 cm, replacing the 25 cm, Will be significantly lower (22%) the number of products.
Here, the main feature lies in the fact that the man just can't stop until you wipe out the whole dish. So, You can in fact eat and of the most shallow dishes, but if it's gonna be great, You can eat just because you are not in a position to stop the time.
Tip # 3. Count the calories.
We all have favorite products that we consume, and even without worrying about the calories. To resign from the latter was for many a disaster, therefore, we don't do it - you'll replace them more low in calories accordingly.
Walking around to all the food, You can things to reduce the amount of calories consumed. Consuming low-calorie product options your usual diet, you Will start to lose weight. As the saying goes: "and the wolves are fed and the sheep are safe!".
Tip # 4. Do not overeat.
One of the main causes of the excessive weight overeating. Pounds stuck by the fact that You can break the rule of the gold balance, which says – to lose weight, you must expend more calories than you drugs.
To not eat more than the norm (and for women daily calories is 2100-2800 kcal, men - 2800-3500 kcal), you will need to keep a diary with records, what and when to eat. In addition, you need to make absolutely all the consumable products (biscuits with tea at work, snack in the car, etc.). Usually people don't write and half used products, because I just don't understand how to eat them:).
Tip # 5. Prefer protein foods.
Such foods as lean meat (turkey, rabbit), eggs, legumes, fish give the body more prolonged saturation. In addition to the "big" sense of satiety, and You can also eat less at the next meal.
Precisely because the protein has such a property? Let's understand.
During the process of receipt of food in the digestive tract, occurs secretion in indeed the blood of the hormone PYY. When it arrives in the brain, suppresses the hunger signals and the person more experiencing the feeling of satiety. The largest effect on the production of PYY is just protein.
Conclusion: turn on the daily meals of protein products, and in particular lean on them in the morning meal (breakfast).
Tip # 6. Consume food in the form of mashed potatoes.
To "stretch" the feeling of satiety before the next process feed, you need solid food conversion in liquid (add a glass of water and place it in the blender).
As you can notice, the food gives you a prolonged feeling of satiety. This is due to the fact that during the taking of solid food (with a glass of water) of the stomach wall stretched, but the fluid in the latter is not delayed. In this remain only small pieces of solid food, which is fast enough (within 2 hours), the digestion and take over ultimately the smallest amount. Therefore, the stomach is quickly shrinking.
On the other hand, if the food to wipe, to add to this the water (to ensure the consistency of the soup), then the total amount of the portion will increase, and much more will be and to digest in the stomach.
Tip # 7. Reduce the variety of bought products.
Long gone are the days when the stores was the shortage of goods. In the USSR ostankino sausage stood for hours, and other species just wasn't there. Now stalls and full of plenty of product. Therefore, often, comes in the store, the eyes begin to just to hold your position, and you don't know what to stop your eyes, because the only thing that I want to try.
Thus, the variety in food is associated with the number of eat food. Alone rich selection is quite good, but when the process of the selection of food is linked mind, she wants to try all of these presented great abundance. As a result of this liberty, a person can eat (and eat) by 20-30% more than what it could be.
Conclusion: the ability to choose to stimulate their instinctive desires to eat everything and immediately, that 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 it is, to reach the small intestine, binds to the fat molecules, with the result that formed is not digestible by the body substance. The last, together with slag, just eliminated from the body. The fat, in turn, nowhere is postponed and the man does not become full.
Conclusion: low-fat dairy products, contribute to the better (about 2 times, in the absence of these in the diet) the elimination of fat.
Tip # 9. Give the body muscle strain.
A lot of people do not like to walk in gyms or gyms. However, the next event can dramatically change their (Your) position. The body after physical exercise is able to run the mechanism later combustion is when the fat "burns" in the next 24 hours after class. It turns out that work at night (for example, at 19-00, the fat will be charring when you sleep and all the next day.
This is due to the fact that our body uses for energy feed various fuels (mostly carbohydrates and fats). Carbohydrates during exercise burned more quickly, and after the lesson the reserves too depleted. To cover them it is necessary time, in an amount of 24 hours. Because of the priority energy source no, the body to maintain the activity (processes of life) enters into fats.
Tip # 10. Be active on every occasion.
Most people don't know how to effectively and usefully for the body to use a specified time. Here are a few examples of how it can be combined daily (usual stuff) with useful (fat burning):
- talking on the phone do not sit and walk around the room or space?
- out the garbage, get off and climb the stairs on foot?
- a ride with the domestic animals, go together with your pet?
- go to work and from work on foot (or out to a stop earlier);
- on the subway I don't go on the escalator, and continued in that?
- sedentary work you do in the activity.