40 useful tips that will help lose weight

Limitations on food, sport, motivation ... The basic ways to lose weight are known to everyone, but little knows about small but useful tricks.

Here is a list of 40 simple and sometimes very unexpected recommendations that will help you lose weight for a long time and without much strain.

1. Approximate daily kilocalor, in which you will not gain weight, you can determine with such a formula your weight in kilograms by 0.45 and multiply by 14.
   Weight in kg: 0.45 x 14
   If you want not only to stay in shape but lose weight, do the same calculation, just instead of real weight, replace the desired.By adhering to this underestimated figure, you will lose pounds - though slowly but right.

2. CinnamonPorridge, yogurt, coffee and any other food that combines this spice.It has the ability to accelerate metabolism, and only half a teaspoon a day will help you pour about a kilo a month.

3. If you eat in the office,Don't eat lunch on your desktop.Studies show that, sitting in front of a monitor or screen of a TV, people consume an average of 250 kilocals more.

4. Laughs more often.10-15 minutes of daily laughter increase weekly calorie consumption by 280 kcal.



5. Due to fiber content and low calorie contentCarrot juiceIt helps to lose weight 1.8 kg for 1.5-2 months.The consumption rate is 1 cup (200 ml) per day.

6. Get the calcium of tablets.This trace element promotes the breakdown of fats and makes this process 2.6% more effective.

7. During the gym or even simple walking walksListen to rhythmic music- This motivates physical activity and will help you get involved longer.

8. Do not exclude low red meat from food.Protein rich protein helps increase muscle mass, and muscle tissue burns much more calories than fat, even at rest.

9. Get friends at the fitness club.According to statistics, people involved in sports with a group of acquaintances lose weight 30% stronger than single athletes.

10. Eat less salt and more bitter red pepper.Sinoal diet will help remove excess fluid, and pepper contains a capsaicin substance, which accelerates metabolism by 25%.

11. According to a British doctors study one of the main reasons for spontaneous overeating isStress at work.If you are nervous, sit down and take some deep breath, you can try the diaphragmatic respiratory technique (when inhalation is performed due to abdominal muscles).You will gradually calm down and the desire to eat your problems will not arise.

12. It is better to get involved in the gym in the morning, up to your first meal.First, this will speed up metabolism for the following day, and second, the body will spend the energy received not from food but from your sebaceous tissue.

13. Use soy sauce.According to a recent study, soy protein in a particular way affects our taste receptors and causes a rapid feeling of satiety.

14. Before serving lunch on the tableAnyway large part of food is best to cut.This will allow you to consume approximately 20% of calories less, because in the chopped form part looks more for one person than if they are served with a piece.And after you have cheated your eyes, you will cheat the stomach at the same time.



15. The most effective simulator (from a calorie burning point of view) is a routine.The most effective load after running is a simple walk, which you can take outside the gyms of the gym.

16. An ideal nutritionist for English breakfast have known boiled eggs with a loaf of bread or fruit.Eggs are rich in protein, thanks to which the body consumes better calories throughout the day, and the carbohydrates present on this dish will charge you with energy and will not allow you to get hungry quickly.

17. Red wine prevents the formation of fat deposits in the abdomen;This effect provides a substance that is part of it, on the other hand included by grapes.Just don't overdo it: a glass a day will be enough.

18. Turn on the classic calm music when you sit down to eat.For such an accompaniment, people eat less on average by 15-20%, as they chew more slowly and better eat.

19. Chew completely.Try to chew each piece of food at least 25 times before sending it to the stomach.Two positive -related effects will not come long: first, such food is easier;Second, the chewing gum massage occurs, which prevents periodontal disease.

20. Chew sugar -free gum immediately after meals and two hours later.This will help to cope with unmotivated hunger.

21. Illuminate a grenade.Seeds of this fruit contain a substance that prevents the formation of fat deposits, and the sweet taste beats your appetite.

22. Cook the meat not in a pan, and in the oven or in the grill (such a function is in most modern tiles).This method of processing removes excess fat from the meat, and redness, on the contrary, adds it.

23. In green tea, caffeine is combined with a special antioxidantThis accelerates the processing of fat in energy.Thus, regular use of this drink is able to dissolve your metabolism by nearly 20%.

24. Replace salad and other greens with fresh spinach.With low calorie content in it, more fiber, which helps to cleanse the gastrointestinal tract and helps the body to divide fats more effectively.



25. Try goat cheese instead of cow:40% less than calories, but is not inferior to the content of the elements beneficial.

26. Instead of pasta or buckwheat, use lentils or beans as a side dish.Bisars contain a lot of fiber and a special amino acid, which helps to actively get rid of fat deposits.For 2.5 months in the "bean diet" you can drop to 7 kg.

27. Fat from your menu cannot be completely excluded, if only because they are needed for the absorption of many vitamins and minerals.It is best to replace them with "healthy" ones, that is, instead of oil with oil and meat products, there is turkey, fish, linse and olive oil, eggs, nuts.Studies show that such a replacement not only promotes weight loss, but also extremely beneficial to the heart.

28. Remember breakfast.Rejecting the morning meal increases the total daily consumption of calories by about 100.

29. Although apples stimulate the production of stomach juice and provoke appetite,Consuming an apple 15 minutes before lunch or dinner reduces the total calorie content of your food from150-200 centurydayScientists explain this effect of apples with a high fiber content.

30. A seasoned salad with olive oil is more dietary than dry vegetables.When consuming olive oil, a special protein is produced in the body, and "tells our brain that hunger is thickened.Thus, you suppress the remaining appetite and avoid overeating.

31. Tomatoes contain a rare ingredient that suppresses the hunger hormone in the body.To feel her action, just add a few slices to your dinner, place a sandwich or scrambled eggs in the morning.

32. The perfect break between meals is 3 hours.If you wait until the snack or other dinner is longer, blood sugar levels begin to "jump", metabolism is lost and you risk drinking and overturning.

33. Add paprika to the meat and vegetable dishes.There is almost no calories in it, but there is a lot of vitamin C, which is needed for the processing of fat deposits in energy.

34. Along with olive oil,salads can be seasoned with ordinary vinegar or sauces based on it.It contains acid that accelerates the process of fat decomposition and helps lose weight.



35. Do not eat in motion.Sitting on the table, one person eats 30% less.

36. Eat with those who eat little.As psychologists say, people unconsciously compare the size of their services to a neighbor's dinner and adapt to them.Therefore, women who lunch with men usually eat 20-35% more than usual.But the steamed meal with a loved one has an opposite effect.

37. Do not fall into the chair right after fitnessOr another intense load, no matter how tired you are.A slight walk within 15-20 minutes will extend the process of fat decomposition, and a sharp stop, on the contrary, will minimize the effect of your efforts.

38. Energy drink in4-8-8-8Once more brown calories and contribute to a sharp increase in blood sugar.So if coffee, even soluble, will speed up your metabolism and help fight with extra pounds, banana energy, on the contrary, can cause excess weight.

39. Do not drink packaged fruit juices: they have a lot of sugar and relatively many calories (40-60 per 100 ml).The freshly squeezed calorie content is almost the same, but they contain easily soluble sugars and much more fiber.

40. There is almost 2 times less calories in poor milkthan in the usual, but as much calcium and phosphorus that increase the process of fat processing in cells.In addition, milk fat is harmful to the heart and blood vessels and leads to an increase in cholesterol.

41. Even if you are too tired, neverDon't neglect your intimate life.Gloss a thin 150 kilocaller in 20 minutes and helps develop a special hormone that accelerates metabolism.

42. Cut bread, sausage and cheese with thin, transparent slices.Try to visually deceive your stomach.

43. Organize once a week of fish day.The body's needs in vitamin D will be covered for a whole week.Fish, with the exception of some species, contains little fat and is well saturated.Sea fish also reduces blood cholesterol.

44. Dried fruits should always be in your home, for example, prunes, dry apples.Among the meals, if you feel heavy hunger, you can eat 3-4 prunes or as many apple slices.

45. Rice contains a little sodium (connective fluid in the body), but a lot of potassium (by expelling).If you will at least once a week arrange rice (you can only add neutral mineral water or alkaline water, but not oil!), You will lose up to 1 kg of body weight and final metabolism products.

Wanting to get rid of overweight, all women are looking for quick ways to lose weight.But it must be remembered that weight loss is a difficult job in physical and moral terms.To facilitate this difficult process, use tips, containing which you can get an effective result.