40 helpful tips to help lose weight

Nutrition, sports, motivation ... everyone has some basics of losing weight, but only some know about small but useful tricks.

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

1. Approximate kilocalories day speedIn which you will not gain weight, you can determine with this formula that your weight in kilograms is 0.45 and multiplied by 14.
   Weight kg: 0.45 x 14
   If you want not only to stay in shape but also to lose weight, make the same calculation, just instead of real weight, replace what you want.With this undervalued figure, you will lose kilograms - albeit slowly but right.

2. Sprinkle with cinnamonPorridge, yogurt, coffee and any other dish with which this spice is combined.It has the ability to accelerate metabolism, and only half a teaspoon of a day will help you throw about a kilogram a month.

3. If you eat in the office,Don't lunch at your desktopIn the area, studies show that when sitting in front of a TV monitor or screen, people consume an average of 250 kilocalories more.

4. Laugh more oftenIn the area, 10-15 minutes of laughter increases the weekly calorie intake of 280 kcal every day.



5. Due to fiber and low calorie contentCarrot juiceHelps to lose 1.8 kg for 1.5-2 months.The level of consumption is 1 cup (200 ml) per day.

6. Take the tablets for calcium.This tracking element promotes fat breakdown and makes this process 2.6% more effective.

7. During fitness or even simple walking on footListen to rhythmic musicIt motivates physical activity and will help you get involved longer.

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

9. Get friends at the Fitness Club.According to statistics, people involved in sports with acquaintances lose 30% stronger than individual athletes.

10. Eat less salt and more bitter red pepper.A Chinese diet will help get rid of excess fluid, and pepper contains capsaicin substance, which speeds up metabolism by 25%.

11. According to the British doctors' survey, one of the main reasons for spontaneous overeating isStress at work.If you are nervous, sit down and take some deep breaths, you can try the diaphragm breathing technique (when the abdominal muscles are inhaled).You will gradually calm down and the desire to eat the trouble will not arise.

12. It is better to get involved in fitness in the morning to the first meal.Firstly, it will speed up the metabolism for the next day, and secondly, the body will spend the energy that is not received from food, but from your adipose tissue.

13. Use soy sauce.According to a recent study, soy protein has a special effect on our taste receptors and causes a quick feeling of saturation.

14. Before serving lunch on the tableAll large pieces of food are better cut.This will allow you to consume about 20% of calories less, because in a crushed form, a portion seems more than if they are served with one piece.And by deceiving your eyes, you will mislead your stomach at the same time.



15. The most effective simulator (in terms of calories burning) is the treadmill.The most effective load after running is a simple walk that you can do outside the gym walls.

16. Ideal for breakfast English nutritionists have recognized boiled eggs with a piece of bread or fruit.Eggs are rich in protein, thanks to the body consuming better calories throughout the day, and the carbohydrates in this dish will charge you with energy and will not allow you to quickly hungry.

17. Red wine prevents the formation of fat deposits in the abdomen;This effect provides a substance that is part of it while grapes.Just don't overdo it: one glass a day is enough.

18. Turn on peaceful classic music when you sit down.On average, people eat on average 15-20%for this accompaniment, because they are slower chewing and better to eat.

19. Chew carefully.Try chewing each piece of food at least 25 times before sending to the stomach.Two positive -related effects will not be expected for a long time: first, such food is lighter;Second, gum massage is undergoing periodontal disease.

20. Chewing gum without sugar immediately after a meal and after two hoursIn the area, it will help to cope with unmotivated hunger.

21. Light the grenadeIn the area, these fruit seeds contain a substance that prevents the formation of fat deposits, and the sweet taste outperforms your appetite.

22. Cook the meat instead of a pan, and in the oven or on the grill (this feature is in most modern slabs).This method of treatment removes excess fat from the meat, and baking, on the contrary, adds it.

23. Green tea caffeine is combined with a special antioxidantwhich speeds up fat processing in energy.Thus, regular use of this drink is able to release your metabolism by almost 20%.

24. Replace salads and other greens with fresh spinach.Low -calorie content contains the most fiber that helps purify the gastrointestinal tract and helps the body to break down fat more effectively.



25. Try goat cheese instead of a cow:This is 40% less than calorie, but it is not inferior to the content of useful elements.

26. Use lentils or beans as a side dish instead of pasta or buckwheatIn the area, legumes are high in fiber and special amino acids, which help to actively get rid of fat deposits.You can drop up to 7 kg 2.5 months after the "bean diet".

27. Fat from your menu cannot be completely turned offIf only because they are needed for many vitamins and mineral absorption.It is better to replace them with "healthy", that is, instead of greasy milk and meat products, turkey, fish, linseed and olive oil, eggs, nuts.Studies show that such replacement not only contributes to weight loss but also extremely useful for the heart.

28. Don't miss breakfast.Morning meal refusal increases the overall daily calorie intake by about 100.

29. Although apples stimulate gastric juice production and provoke appetite,One apple consumption 15 minutes before lunch or dinner reduces the total calorie content of your food150-200 century.Scientists explain the effect of these apples with high fiber content.

30. Salads tasted with olive oil are more nutrition 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 the remaining appetite and avoid overeating.

31. Tomatoes contain a rare ingredient that suppresses hunger hormone in the body.To feel its operation, just add a few slices of dinner, put on a sandwich or morning culture eggs.

32. The perfect break between meals is 3 hours.If you wait for the next snacks or dinner to be longer, blood sugar starts to "jump", metabolism is lost and you risk getting and overturning.

33. Add peppers to meat and vegetable dishesThere are almost no calories in the area, but there is a lot of vitamin C, which is needed for the treatment of fat deposits in energy.

34. With olive oil,Salads can taste with ordinary vinegar or sauces based on itIn the area, it contains acid, which speeds up the fat breakdown process and helps to lose weight.



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

36. Eat with those who eat little.As psychologists say, people unconsciously compare their portions to and adapt to a neighbor's dinner.Therefore, women who dine with men usually eat 20-35% more than usual.But a meal with a girlfriend has an inverted effect.

37. Do not look in the chair immediately after fitnessOr another intense load no matter how tired you are.A light walk within 15-20 minutes will extend the fat breakdown process, and sharp stopping, on the contrary, will reduce the impact of your efforts.

38. Energy drinks4-8As soon as calories are more coffee and contributes to the rapid rise in blood sugar levels.So, if coffee, even soluble, will slightly speed up your metabolism and help fight extra pounds, banana energy, on the contrary, can cause excess weight.

39. Do not see packed fruit juices: they have too much sugar and relatively high calories (40-60 per 100 ml).The freshly compressed calorie content is approximately the same, but they contain easily digestible sugars and much more fiber.

40. The jersey has almost 2 times less caloriesthan usual, but just as much calcium and phosphorus, which enhances the fat processing process in the cells.In addition, milk fats are harmful to the heart and blood vessels and cause an increase in cholesterol.

41. Even if you're very tired, neverDon't neglect your intimate lifeIn the area, plan to burn 150 kilocalories in 20 minutes and help 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 fish dayIn the area, body needs will be covered throughout the week in vitamin D.Fish, with the exception of some species, contain low fat and well saturated.Sea fish also lowers blood cholesterol.

44. Dry fruits should always be in your homeFor example, plums, dried apples.You can eat 3-4 plums or as many apple slices between meals, if you feel heavy hunger.

45. Rice contains low sodium (binding fluid in the body), but a lot of potassium (expelled).If you arrange the 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 metabolic products.

Wishing to get rid of excess weight, all women are looking for quick ways to lose weight.But remember that weight loss is a hard work in physical expression and moral condition.To facilitate this complicated process, use tips following which you can get an effective result.