40 helpful tips that will help lose weight

Limitations in nutrition, sports, motivation ... Basic ways to lose weight are known to everyone, but few know about small but useful tricks.

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

1. Approximate daily speed of kilocalories, where you do not want to gain weight, you can determine with such a formula that your weight in kg divides by 0.45 and multiplies by 14.
   Weight in kg: 0.45 x 14
   If you don't just want to keep fit but lose weight, do the same calculation, just instead of real weight, replace the desired.By complying with this underrated figure, you lose kilograms - albeit slowly but right.

2. Sprinkle with cinnamonPorridge, yogurt, coffee and any other food that this spice is combined with.It has the ability to speed up metabolism, and only half a teaspoon a day helps you dump about a kilogram in a month.

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

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



5. Due to the content of fiber and content with low calorieCarrot juiceHelps to lose 1.8 kg for 1.5-2 months.The rate of consumption is 1 cup (200 ml) per day.Day.

6. Take tablet calcium.This track element promotes the degradation of fat and makes this process 2.6% more efficient.

7. During fitness or even simple walks on footListen to rhythmic music- This motivates physical activity and will help you participate longer.

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

9. Get friends into the Fitness Club.According to statistics, people who are involved in sports with a group of acquaintances lose 30% stronger than single athletes.

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

11. According to a study of British doctors one of the main reasons for spontaneous overeatingStress at work.If you are nervous, sit down and take a few deep breaths, try the membrane breathing technique (when inhalation is performed due to the abdominal muscles).You will gradually relax and the desire to eat your problems will not occur.

12. It is better to engage in fitness in the morning until your first meal.First, this will speed up metabolism for the coming day, and secondly, the body will use the energy that has not been received from food but from your adipose tissue.

13. Use soy sauce.According to a recent study, soy protein in a special way affects our taste receptors and causes a quick feeling of saturation.

14. Before you serve lunch on the tableAny large foods are better to cut.This allows you to consume about 20% of calories less, because in the chopped form a lot more seems to a person than if served with one piece.And after deceiving your eyes, you will fool your stomach at the same time.



15. The most effective simulator (seen from caloric burn) is a treadmill.The most effective load after driving is a simple walk that you can do outside the gym walls.

16. An ideal breakfast genealogy nutritionists have recognized boiled eggs with a piece of bread or fruits.Eggs are rich in protein, thanks to which the body consumes better calories throughout the day, and carbohydrates present in this dish will charge you with energy and will not allow you to quickly become hungry.

17. Red wine prevents the formation of fat deposits in the stomach;This effect gives a substance that is part of it again contained by grapes.Just overdo it: A glass a day will be quite enough.

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

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

20. Chewing gum without sugar immediately after eating and two hours later.This will help tackle unmotivated hunger.

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

22. Do not cook meat in a saucepan, and in the oven or on the grill (such a feature is in most modern plates).This method of treatment removes excess fat from meat and frying on the contrary.

23. In green tea, caffeine is combined with a special antioxidantIt speeds up the treatment of fat to energy.Thus, regular use of this drink is able to spread your metabolism by almost 20%.

24. Replace the salad and other greens with fresh spinach.With low calorie content in it is the most fiber that helps cleanse the gastrointestinal tract and help the body divide fats more effectively.



25. Try Gedost instead of cow:It is 40% less than calorie, but is not inferior to the content of useful elements.

26. Instead of pasta or buckwheat, use lentils or beans as a side dish.Legumes contain a lot of fiber and a special amino acid that helps actively get rid of fat deposits.For 2.5 months on the "Bean Diet" you can fall to 7 kg.

27. Fat from your menu cannot be completely excluded, if only because they are necessary for the absorption of many vitamins and minerals.It is better to replace them with "healthy", that is, instead of oily dairy and meat products that are turkey meat, fish, lining and olive oil, eggs, nuts.Studies show that such a substitute not only promotes weight loss but also extremely useful to the heart.

28. Don't miss breakfast.Rejection of the morning meal increases the total daily caloric consumption by approx.100.

29. Although apples stimulate the production of gastric juice and provoke appetite,The consumption of an Apple 15 minutes before lunch or dinner reduces the total calorie content of your food by150-200 centuryday.Researchers explain this effect of apples with a high fiber content.

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

31. Tomatoes contain a rare component that suppresses hunger hormone in the body.To feel its action, just add a few slices to your dinner, on a sandwich or morning -crushing eggs.

32. The perfect break between meals is 3 hours.If you wait until the next snack or dinner is longer, the blood sugar level begins to "jump", metabolism is lost and you risk beating and overturning.

33. Add peppers to meat and vegetable dishes.There is almost no calorie content in it, but there is a lot of vitamin C, which is necessary to treat fat deposits for energy.

34. Along with olive oil,Salads can be seasoned with plain vinegar or sauces based on it.It contains acid that speeds up the process of degradation of fat and helps to lose weight.



35. Don't eat on the go.When sitting at the table, a person eats 30% less.

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

37. Do not fall into the chair immediately after fitnessOr another intensive load, no matter how tired you are.An easy walk within 15-20 minutes will expand the process of breaking down fat, and a sharp stop, on the contrary, minimizes the effect of your efforts.

38. Energy drinks in4-8When the calorie is more coffee and contributes to a sharp rise in blood sugar.So if coffee, even soluble, will speed up your metabolism a bit and help in the fight with extra pounds, on the contrary, banana energy can cause excess weight.

39. Do not drink packed fruit juice: They have too many sugar and relatively many calories (40-60 per 100 ml).The calorie content of the freshly squeezed is about the same, but they contain easily digestible sugars and much more fiber.

40. There are almost 2 times less calories in skimmed milkthan in the usual, but so much calcium and phosphorus that improves the process of treating fat 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 very tired, neverDon't neglect your intimate life.Thin combustion 150 kilocalories in 20 minutes and helps to develop a special hormone that speeds up metabolism.

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

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

44. Dry fruits should always be in your homeFor example, prunes, dried apples.Between meals, if you feel severe hunger, you can eat 3-4 prunes or so many slices of apples.

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

Want to get rid of excess weight, all women are looking for quick ways to lose weight.But it should be remembered that loss of weight is a difficult work in physical terms and moral.To facilitate this difficult process, use the tips, adhesive that you can get an effective result.