40 useful tips that will help lose weight

Restrictions in nutrition, sports, motivation ... The basic way to lose weight is known to everyone, but few know about small but useful tricks.

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

1. Daily kilocalation rate, where you will not gain weight, you can determine with the formula of your weight in kilograms divided by 0.45 and doubled with 14.
   Weight in kg: 0.45 x 14
   If you want not only to stay in the form, but to lose weight, do the same calculation, not the real weight, the desired replace.Adhering to these low -view numbers, you will lose pounds - though slowly, but correct.

2. Sprinkle with cinnamonPorridge, yogurt, coffee and other spices are combined.It has the ability to speed up metabolism, and only half a spoon a day will help you remove about one kilogram a month.

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

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



5. Due to the content of the fiber and the low calorieThe carrot juiceHelps to lose 1.8 kg for 1.5-2 months.The use rate is 1 cup (200 ml) a day.

6. Take calcium tablets.This trace element promotes fat fractions and makes the process 2.6% more effective.

7. During fitness or easy walking roadListen to rhythmic music- This drives physical activity and will help you get involved longer.

8. Do not exclude low red meat from food.Protein rich in protein helps increase muscle mass, and muscle tissue burns more calories than adipose, even relaxing.

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

10. Eat less salt and more bitter red pepper.Sinoal diet will help eliminate excess fluid, and pepper contains capsaicin substances, which accelerate 25%metabolism.

11. According to a British doctor's survey, one of the main reasons for excessive spontaneous eating isPressure at work.If you are nervous, sit down and take some breath, you can try the diaphragm breathing 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 best to get involved in fitness in the morning, until your first meal.First, this will speed up the metabolism for the next day, and second, the body will spend the energy received not from food, but from your adipose tissue.

13. Use soy sauce.According to a new study, soy protein in a special way affects our taste receptor and causes a quick saturation.

14. Before serving lunch on the tableAny big food is better to cut.This will allow you to take into account 20% of less calories, as in chopped parts it looks more to someone than if they are served with one piece.And after deceiving your eyes, you will cheat your stomach at the same time.



15. The most effective simulator (from a calorie burning point of view) is a treadmill.The most effective load after walking is an easy road, which you can do outside the gym wall.

16. An ideal English nutritionist has recognized boiled eggs with a piece of bread or fruit.Eggs are rich in protein, thanks to the body that uses better calories throughout the day, and carbohydrates present in 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 stomach;This effect provides partially ingredients, then contained by grapes.Just don't overdo it: one glass daily will be enough.

18. Turn on the quiet classical music as you sit down.For such accompaniment, people eat less by 15-20%, as they chew more slowly and eat better.

19. Chewing carefully.Try to chew each meal at least 25 times before sending it to the stomach.Two positive related effects will never come: First, the food is easier;Second, gum massage occurs, which prevents periodontal disease.

20. Chewing sugar -but without sugar immediately after meals and two hours later.This will help overcome the starvation that is not motivated.

21. A grenade light.These fruit seeds contain substances that prevent the formation of fat deposits, and the sweetness of your appetite.

22. Cook meat instead of in a pan, and in the oven or on the grill (such a function is in most modern slabs).This processing method removes excess fat from meat, and fries, on the other hand, adds it.

23. In green tea, caffeine is combined with special antioxidantsIt accelerates fat processing into energy.Therefore, the use of this drink can disperse your metabolism by almost 20%.

24. Replace salads and other vegetables with fresh spinach.With low calorie content in it, the most fiber, which helps cleanse the gastrointestinal tract and helps the body break down fat more effectively.



25. Try a goat cheese instead of a cow:It is 40% less than calories, but not lower in the content of useful elements.

26. Of pasta or buckwheat, use lentils or nuts as a side dish.Cruelty contains many fiber and special amino acids, which helps actively eliminate fat deposits.For 2.5 months on the "diet bean", you can fall to 7 kg.

27. Fat from your menu cannot be fully excluded, if only because it is necessary to absorb many vitamins and minerals.It is best to replace it with "healthy", that is, not dairy products and oily meat, there are turkey meat, fish, hemp and olive oil, eggs, nuts.Studies show that such replacement not only promotes weight loss, but is also very useful for the heart.

28. Don't miss breakfast.Discipline in the morning increases the amount of daily calorie consumption of about 100.

29. Although apple stimulates gastric juice production and provokes appetite,The use of one apple 15 minutes before lunch or dinner reduces the amount of calorie content of your food by150-200 centuriesday.Scientists describe the effect of this apple with high fiber content.

30. Experienced salads with olive oil are more diet than dried vegetables.When we take olive oil, a special protein is produced in the body, and it "tells" our brain that hunger is thick.Therefore, you suppress your appetite and avoid eating too much.

31. Tomatoes contain rare components that suppress hunger hormones in the body.To feel the action, add a few pieces to your dinner, place it on a sandwich or egg crushed in the morning.

32. The perfect holiday between food is 3 hours.If you wait until the next snack or dinner is longer, the blood sugar level begins to "jump", the metabolism disappears, and you are at risk of robbing and reversing.

33. Put paprika into meat and vegetable dishes.There is almost no calories in it, but there are many vitamin C, which is needed to process fat deposits into energy.

34. With olive oil,Salads can be flushed with regular vinegar or sauce based on them.It contains acids that accelerate the process of decomposition of fat and help lose weight.



35. Don't eat anywhere.Sitting at the table, someone eats 30% less.

36. Eat with those who eat a little.As the psychologists say, people unaware of the size of their dishes with their neighbor's dinner and adapt to them.Therefore, women who have lunch with men usually eat 20-35% more than usual.But food steamed with girlfriends has a reverse effect.

37. Do not fall into the chair after fitnessOr other intensive loads, no matter how tired you are.Lightweight walking in 15-20 minutes will extend the fat decomposition process, and sharp stops, in turn, will minimize the effect of your efforts.

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

39. Do not drink packed fruit juice: they have too much sugar and lots of calories (40-60 per 100 ml).The newly squeezed calorie content is the same, but it contains easily digested sugar and more fiber.

40. There are almost 2 times less calories in skim milkFrom the usual, but as much as calcium and phosphorus enhance the process of fat processing in the cell.In addition, milk fat is harmful to the heart and blood vessels and leads to increased cholesterol.

41. Even if you are very tired, neverDon't ignore your intimate life.Thin burns 150 kilocalories in 20 minutes and helps develop special hormones that accelerate metabolism.

42. Cut bread, sausages and cheese with thin and transparent slices.Try visually deceiving your stomach.

43. Sort once a day fish.The body's needs in vitamin D will be protected for a week.Fish, except for some species, contain a little fat and saturated well.Sea fish also reduces blood cholesterol.

44. Dry fruits should always be in your home, for example, prunes, dried apples.Among the foods, if you have severe hunger, you can eat 3-4 prunes or many pieces of apple.

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

Wanting to lose weight, all women are looking for a quick way to lose weight.But keep in mind that losing weight is a difficult work in physical and moral terms.To simplify this difficult process, use tips, adhere to that you can get effective results.