40 helpful tips to help lose weight

Nutrition, sports, motivation restrictions ... The main ways to lose weight are known to all, but few know about small but useful tricks.

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

1. An approximate daily speed of kilocalories, in which you will not gain weight, you can determine with this formula your weight in kilograms are divided by 0.45 and multiply by 14.
   Weight in kg: 0.45 x 14
   If you want not just stay in shape, but lose weight, do the same calculation, only instead of real weight, replace the ones you want.Adjusting to this undervalued figure, you will lose weight - albeit slowly but correctly.

2. Sprinkle with 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 throw away about a pound a month.

3. If you eat in the office,Do not dine on your desktopSStudies have shown that sitting in front of a monitor or TV screen, people consume an average of 250 kilocalories more.

4. Laugh more oftenS10-15 minutes of laughter daily increases weekly calorie consumption by 280 kcal.



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

6. Take a tablet of calcium.This following element promotes fat breakdown 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 get involved in a long time.

8. Do not exclude red meat with low fat from food.Protein, rich in protein, helps to 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 a sport with a group of acquaintances lose weight by 30% stronger than single athletes.

10. Eat less salt and greater red pepper.The Chinese diet will help to get rid of excess fluid, and pepper contains a capsaicin substance, which accelerates metabolism by 25%.

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

12. It is better to do fitness in the morning until your first meal.First, it will accelerate metabolism for the coming day and second, the body will spend the energy obtained not from food but from your fatty tissue.

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

14. Before serving lunch on the tableAny large pieces of food are better to cut.This will allow you to consume approximately 20% of the calories less, since in the sliced form it looks more for a person than if it is served with one piece.And after you have cheated your eyes, you will mislead your stomach at the same time.



15. The most effective simulator (in terms of calorie burning) is a treadmill.The most efficient load after running is a simple walk that you can take outside the fitness walls.

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

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

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

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

20. Chew gum without sugar immediately after eating and two hours laterSThis will help to deal with the unmotivated hunger.

21. Light a grenadeSThe seeds of this fruit contain a substance that prevents the formation of fat, and the sweet taste beats your appetite.

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

23. In green tea caffeine is combined with a special antioxidantThis accelerates the treatment of fat into energy.Thus, regular use of this drink is able to disperse your metabolism by almost 20%.

24. Replace salad and other green with fresh spinach.With low calorie content in it, the most filled, which helps to clean the gastrointestinal tract and helps the body to split fat more efficiently.



25. Try goat cheese instead of cow:It is 40% less than calorie, but it is no less in the content of useful elements.

26. Instead of pasta or buckwheat, use lentils or beans as a garnishSLegumes contain a lot of fiber and a special amino acid that helps actively get rid of fat.For 2.5 months, you can drop up to 7 kg on the Bob Diet.

27. The fat from your menu cannot be completely excludedIf just because they are needed to absorb many vitamins and minerals.It is better to replace them with "healthy" ones, that is, instead of greasy dairy and meat products, there are turkey meat, fish, flaxseed and olive oil, eggs, nuts.Studies show that such a substitute not only promotes weight loss, but also extremely beneficial to the heart.

28. Don't miss breakfast.The rejection of morning meals increases the total daily consumption of calories by about 100.

29. Although apples stimulate the production of gastric juice and provoke appetite,Consumption of an apple 15 minutes before lunch or dinner reduces the total calorie content in your food from150-200 Centuryday.Scientists explain this effect of high -fiber apples.

30. Olive oil salad is more dietary than dried vegetables.When we consume olive oil, a special protein is produced in the body and it "says" to our brain that hunger thickens.In this way, you suppress residual appetite and avoid overeating.

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

32. The perfect holiday between meals is 3 hours.If you wait, until the next breakfast or dinner becomes longer, blood sugar levels begin to "jump", metabolism is lost and you run the risk of transferring and rolling over.

33. Add red pepper to meat and vegetable dishesSIt has almost no calorie, but there is a lot of vitamin C, which is necessary for the processing of fat deposits into energy.

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



35. Do not eat on the move.Sitting on the table, one eats 30% less.

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

37. Do not fall into the chair immediately after the gymOr another intense load, however tired you are.A light walk within 15-20 minutes will expand the fat decomposition process and sharp stopping, on the contrary, will minimize the effect of your efforts.

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

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

40. There are almost 2 times less calories in skimmed milkthan usual, but so much calcium and phosphorus that enhance the process of fat treatment 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, neverDo not neglect your intimate lifeSThin burning of 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 mislead your stomach.

43. Arrange a fish day once a weekSThe needs of the body in Vitamin D will be covered for a whole week.Fish, except for some species, contains little fat and is well saturated.Sea fish also reduces blood cholesterol.

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

45. Rice contains a little sodium (bonding fluid in the body), but a lot of potassium (disposal).If you will arrange a day of rice 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 end products of metabolism.

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