The closer is the most important demonstration event of the summer, the more the question - how to lose weight? I know that many of You this topic will have on the soul, and even nicer of her to illuminate. In general, work in this direction, we pay more attention than usual, and, most likely, we will create a full cycle of notes. Why am I so globally decided to approach the issue? Read and all to learn ourselves.
How to lose weight: introduction to the issue. Practical tips.
To start I with a brief background.
As you know (you know, right?) do not write your articles are not based on unverified information and a superficial examination of the issues. And so it was this time, when I monitor the topic – how to lose weight? First, what I had to deal - the amount of commercial offers of various kinds of structures (companies, firms, people), which offer their innovative drugs and weight loss methods to all interested parties. It should be said that the number of these offers I just put on the lightweight shock: here you and the color of the pill (as in the movie "the Matrix"), and hormonal medications, and various types of body wraps and even a special speaking berries.
From all this ugliness, my immature brain couldn't figure out myself :). So it was a pity that in the network on the first positions in serp are just these sites and the corresponding menu, that I decided to knock out this "heresy" some useful material, and I have no doubt about the fact that to implement our plans (including with Your help).
The second is my observation and conclusion was associated with a lack of (lack of completeness) and the department of information. The last has a clear structure, offered tips a few, are everywhere the same. In general, summing up, I say, that the situation as regards the topic of weight loss – rather unfortunate, and all because, that in it bound by money and a desire to play (earn) on the problem of man. Uncle and aunt, that offer magic pills and medications, promising reset weight to the fact that nothing makes (and only the acquisition of their innovation is nonsense), they want to "cut the dough" from gullible people. And, judging by the amount of this kind of offers and the amount of advertising, it is good.
All I said, to smoothly bring to one conclusion – it's never great to lose weight, if you never stop believing in "miracles sieve". Lose weight (usually) possible only if:
- have full responsibility for the current state of affairs on themselves;
- you realize that help you can only You yourself, and above is the need to work;
- change your habits;
- you will carry out rational action.
Only when the observance of these points are possible positive results – care (continuous) extra pounds. In the opposite case, it is better to read the note, and return to the search of a miracle means and methods – "lose weight, do nothing".
It was the introductory part, the main the purpose of which was to tune You to the right writing mood. What, we're going further.
As I said earlier, in the future it is planned one more article from the cycle how to lose weight, tonight we have a light aperitif, in which there is no theory and abstruse thoughts, and only 10 of practical chips, the deployment, which will help You once and for all to get rid of your pounds.
So, quite the introduction, let's move on to the practical part.
In the human body are present different kinds of fats, and therefore, if from memory, looks like it's complete, then it does not mean that he is not the last, and that it is not experiencing any apparent health problems.
The biggest negative influence is the internal fat, visceral. Its distinctive feature lies in the fact that it is not visible to the naked eye, it is only diagnosed at a specialized clinic using MRI (magnetic resonance tomograph). This scanner finds hidden fat around internal organs: the liver, kidneys and the like.
Usually the result of this survey is the following figure (1 – a deviation from the norm; 2 – norm).
Most often, the increase in the volume of the waist speaks of the arrival of in the body, visceral fat. Begins to put pressure on the abdominal cavity, and in humans appears belly. Again it is this fat disappears first, if you sit on a diet (eating) and exercise.
Well, let's see the basic tips that will help you lose weight, and as a result, how to get rid of internal fat.
Tip # 1. Do not skip meals.
Many people believe that if they are easy to overlook the food (one second), then necessarily begin to lose weight. On the one hand, it is logical - eat less (use less calories), that is, that better not from what. However, things are not so simple.
All the impulses of overeating governed by the supreme authority of the neural activity - brain. This is the reason, nutritional signals from him, forcing the man to pay attention to the food. In particular, after a hearty breakfast (i.e. when You don't let him miss), the brain is in a state of satiety and practically does not react to food. If you have decided to "score" on some of the dishes, the brain begins to intensely react to high-calorie food (sweets, chocolate, doughnuts, etc.).
Conclusion: you can skip breakfast, lunch or dinner, thereby to fall in love with, but the brain trick fail. It in any way tries to compensate for this, the food intake, and it will be the most "ugly" way - by that images of high-calorie food.
Tip # 2. Change the dishes.
A simple but very effective way to lose weight – take a plate of smaller diameter. The normal plate has a diameter of 30 cm, replacing it with 25 cm, you Can greatly reduce (about 22%) of the amount of consumed products.
Here is the main feature lies in the fact that the man simply cannot stop until it is empty the whole plate. Ie. you can in fact eat and of the more shallow dishes, but if you will be great, You and her eat just because they are not able to stop in time.
Tip # 3. You count calories.
We all have our favorite foods that we consume without thinking about their caloric content. Give up the past would become for many a disaster, so we will not do - we will represent their more low-calorie analogues.
Walk in all three techniques the foods that you can procedure to reduce the number of calories consumed. Consumption of low-calorie variants of products to Your normal diet, you start to lose weight. As they say: "and the wolves fed and the sheep yet!".
Tip # 4. Is not overeat.
One of the main causes of excessive weight is overeating. Pounds stick in the consequence that you break the rule of the golden balance that says – if you want to lose weight need to expend more calories than you use.
To eat more of the standards (and for women the daily dose of calories is 2100-2800 kcal, for men - 2800-3500 kcal), it is necessary to keep a diary to record what and when You eat. And perform it is necessary absolutely all consumed products (biscuits with the tea at work, food in the car, etc.). Usually people are recorded and half used products, because it is simply do not perceive, how it is eaten:).
Tip # 5. Give preference to protein.
Such foods, such as lean meat (turkey, rabbit), eggs, legumes, fish give the body a longer feeling of satiety. In addition to the "long" feelings of satiety also eating less at the following meal.
Why is protein has a similar property? Let's understand.
In the process of acceptance of food in the digestive system, leads to the release into the blood circulation of the hormone PYY. When it gets to the brain then suppresses the signals of starvation, and one a longer feeling of satiety. The greatest influence on the production of PYY has just protein.
Conclusion: include in your daily meals, protein products, and in particular lean on them in the morning meal (breakfast).
Tip # 6. Consume food in the form of porridge.
To "stretch" feeling of satiety until the next process of makeup, you need solid food to transform the liquid (add a glass of water and put in a blender).
As you can see, such a meal gives a longer feeling of satiety. This is due to the fact that when intake of solid food (washed down with a glass of water) the stomach walls are stretched, but the liquid in the last is not delayed. In it there remain only small pieces of solid food, which are quite fast (within 2 hours) digested and take up due to the smaller volume. So the stomach is rapidly shrinking.
On the other hand, if food wipe, to add to her water (to the consistency of the soup), then the total volume of the portions increases, and it is much longer, it will dwell and digested in the stomach.
Tip # 7. Reduce the amount of bought products.
Already long gone are the days when stores was a lack of goods. In the USSR ostankino sausage stood for hours, and other kinds of just wasn't. Now the counters and they are full of the abundance of products. So often, when he came to the store, the eyes begin to just dispel, and you don't know than stop your eyes, because all I want to give it a try.
So, the diversity in food is related with the amount of eat food. By itself, a rich choice – it's nice, but when in the process of choosing food involves the brain, wants to try everything presented to an abundance of. As a result of this liberty, a person can eat (and eat) at 20-30% more, than could.
Conclusion: the possibility of choice increases our instinctive desire to eat everything and now that, and leads to overeating.
Council №8. Don't be afraid to eat dairy products.
We all know that dairy products are rich in calcium. So here it is, it is when it gets into the small intestine, that connects to fat molecules, which leads are not formed to digest in the body of the substance. The last, together with the slag, only a is eliminated in the body. Fat, in turn, is not stored anywhere, and the man became complete.
Conclusion: low-fat dairy products contribute to a better (2 times higher than in their absence in the diet) excretion of fat.
Council №9. Give the body muscle burden.
Many people do not like to go to fitness clubs or gyms. However, another fact could fundamentally change their (Your) position. The body after physical activity is able to start the mechanism of the subsequent combustion – this is when the fat is "powered by" in the course of the next 24 hours after exercise. It turns out that after exercise in the evening (say, at 19-00, the fat will burn when you are sleeping and the whole of the following day.
So happens due to the fact that our body uses for energy charge different fuel (for the most part carbohydrates and fats). Carbohydrates during your workout to burn faster, and after a work-their stocks are very heavily depleted. To create them, you need time, in the number of 24 hours. T.'s preferred source of energy no, the body to maintain its activities (processes of life) goes to the fats.
Tip number 10. Be active at any occasion.
Most people don't know how efficiently and effectively for the body to use the allotted time. Here are a few examples of how you can combine daily (the usual stuff) with pleasure (fat burning):
- talk on the phone do not sit and walk around the room, or on the ground;
- the introduction of trash, get down and climb up the stairs on foot;
- walk with the home of living creatures, movement, along with the darling;
- go to and from work on foot (or out to one stop earlier);
- on the subway ride on the moving walkway, and climb on it;
- sitting work you do in the activity.