The basic rules of weight loss

If you feel that popolneli for the last time, don't despair. Now start to follow at least one of the 28 rules of weight loss, and less than a month will make a big step towards becoming more healthy and podtyanutymi, not, even, sitting on a diet.

28 rules

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Rule 1. Drink before meals with a glass of water, especially in front of guests or restaurant. The water churns the appetite and helps to control what and how much you eat. Drinking at least eight glasses a day, which also fights against water retention in the body. "Normal water consumption is the key for weight loss," — says Dr. Donald Robertson, Director of the south-East, the centre of nutrition and treatment of obesity in Scottdeile, Arizona.

Rule 2. Eat sensibly, not less. Sea of hunger, which are pohudeete. The body responds to the lack of calories and fat accumulation by inhibition of metabolism. And denying himself the necessary food, man, often, it does not allow a "kutnut'". Meanwhile, cedenaja morning bowl of cereal with a high fiber can relieve you of acute hunger during the day. "Malokaloriina fibre and fills the stomach, says Lori Mejer, a dietitian Miluoki. — Promote the cholesterol-reduction.

Rule 3. Try snacking four to six times a day is a healthy alternative to the three main meals. Do it in equal intervals of time to maintain stable blood sugar and eliminate the cravings. Frequent food stimulates metabolism, providing the body fuel to burn more calories.

Rule 4. Started keeping a food diary and physical activity, noting what, when and why they ate and to exercise. Do not forget to include the liquid. You will notice a sequence that will allow you to identify bad habits and their causes. If your diary open evening date with a jar of cookies, you know that in this time you need to occupy yourself with something else.

Rule 5. Study of the characteristics of nutritional products. Divide the total number of calories to calories from fat. In your diet of calories from fat should be less than 30% of the total. A look at the food labels is preparing a surprise: all of these do not contain fats confectionery you can go with the sugar, which contributes to the diet of empty calories and ruins the teeth. The sugar hides behind the labels with the names: dekstroza, glucose, honey, corn syrup, fructose, lactose, processed corn starch, maltodekstrin, maltoza, malt and molasses.

Rule 6.Eating the soup. In the afternoon or evening cook or clean broth of tomato soup-consomme as a light but hearty first course. A study showed that people who eat the first bowl of soup without sour cream, as a rule, after eating fewer calories. Low-fat soup, like water, can cause a feeling of fullness low in calories.

Rule 7. Make fresh fruits and vegetables more desirable, to prepare them in advance and put in the fridge in a container transparent. For example, wash, clean and cut into slices of apples, lightly sprinkle them with lemon juice so they are not darkened.

Rule 8. Avoid snacking (except for the more raw fruits and vegetables): it is not as simple as it seems. In small portions, can be a lot of calories. 60 grams of oatmeal with nuts and raisins contains 280 calories and 16 grams of fat per Cup of peanut — 840 calories and 68 grams of fat. Two large sdobnyje muffins blueberries can be stuffed with 394 calories and 8.1 grams of fat.

Rule 9. Don't worry if you slowly lose weight. Focus on the positive changes in his life, and as the improvement of their health. Then not zabrosite all pohudev for three months only four pounds instead of seven, says psychologist Erik Gollstein of Mjami, who heads the office of stress treatment in the sanatorium "Doral". "I recommend setting goals that depend on you: for example, go to the gym three times a week or eat less fat. If you achieve these goals, your desired result will come itself".

Rule 10. Reward yourself. For every ten minutes of exercise issued to the Treasury of fifty dollars. In the end, they accumulate enough money to pay for a new pair of sneakers or a bathing suit. A resident Memfisa I took a boat, and, falling down again free, easily able to cross the lake. Only not tricks. For every missed ten minutes of exercise to eliminate the currency.

Rule 11. Go with milk (2%) of skim milk. If you drink two cups a day, the difference in fat — five grams compared to 0.5 grams per Cup of skim milk per week will be 63 grams. This means a weight reduction of three kilos in the year.

12. Increase of the load in the gym can build muscle, which is heavier than fat, so that does not measure its success only by weight. Buy centimeter and to measure the waist, hips and chest.

Rule 13. Home eat on small plates. The majority of the people naedaetsja in small portions if it is served in a small dish. "You think you eat a lot because your plate is full when in reality you eat less, says nutritionist Dr. Meyer. — And the people podchzhayut plates, regardless of its size.

Rule 14. If sladkojezhka, satisfy your appetite with sweet fruit and vegetables. In pochatke corn only 85 calories and one gram of fat. Other Goodies for the sweet tooth: toffee (25 calories and no fat), diet hot chocolate (25 calories, no fat) and korichnyi tea (no calories, no fat).

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Rule 15. Don't be fooled. A skim a cookie can only contain 50 calories, but if you normally eat the whole box, the part can be about 600 kcal.

Rule 16. If you hate the gym, "working in the garden or to find other suitable employment," advises psychologist Dr. Goldstein. The patient, who weighed 135 pounds, not as in any activity, except for the visits to the store. "We have found the largest shopping centre of the city and came to an agreement. Before you buy something, you had to walk two and a half kilometres around the Shopping centre. Doing this four times a week, in five months, fell to twenty-two pounds". The house and be active, says Tomas Uodden, Program Director of the weight disorders and nutrition of the faculty of medicine of the University Pnsilvanskogo. Always take the stairs — every five minutes of stair climbing to burn 50 calories. The failure of one of the phones in the house can add the kilometres travelled in the year and provide a weight reduction of one kilogram.

Rule 17. Live by the rule of "90 10" 90% of the food should be healthy, the other ten can make meals within reasonable limits. "Forbidden food does not exist, — says Franka Olfin, Director of the nutrition Centre for diet and health, University of Dyuka in Dareme, North Carolina. — All that matters is your phone number".

Rule 18. Kitchen scale will help you determine the size of the servings. A serving of meat or fish should weight no more than 90 grams, or not to exceed the size of a deck of cards. (You need two to three servings a day.) If the part that exceeds the norm, the same likely can be said about the hips.

Rule 19. Small changes can make a big difference. Here's an example: the transition of regular coca-cola in the diet will help you lose seven and a half kilos per year. Reduce the calories and fat in eggs using only the whites. Only 17 calories and no fat, while whole eggs 75 calories and five grams of fat.

Rule 20. Satisfy your craving for delicious and podstegnite metabolism spicy food. According to some studies, spicy power a few hours after a meal to curb the hunger and increase the calories you burn. Some experts believe that incomplete teaspoon of salt in a dish is enough to accelerate the metabolism of 25 percent for three hours. "I ate the spicy food, even at Breakfast," says Maria Simonson, Director of the Clinic of the health, weight and stress Medical institutes John Hopkansa in Baltimore.

21. Poklyanites' watch TV just for the exercise. Use dumbbells, bench aerobics or exercise equipment for example a treadmill, stepper or exercise bike.

Rule 22. Set a specific goal, for example: "I will exercise four times a week for half an hour" or 2nd I'm going to eat only healthy snacks". The most important thing — to choose from to achieve the objectives that will guarantee you success.

Rule 23. Really improve the shape and strengthen muscles, to mix and match the kinds of sports that burn calories such as walking, Jogging or Cycling with strength training at least twice a week. The studies carried out Uestcottom, the north American consultant to be able to exercises Christian youth Union, showed that the combination of the effective exercise of aerobics or diet to separate. 15 minutes of exercises that strengthen the cardiovascular system, in 15 minutes of vigorous exercise five times a week and a diet low in fat allowed eight weeks to lose four pounds of fat and pump up to a kilogram of muscle. Those who limited fat intake and doing aerobic for 30 minutes, was reduced to only two kilograms and not pumped muscles. You can use dumbbells or lift pole-litrovye bottles of water.

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Rule 24. Count calories as a family budget. If you eat more calories to compensate for this additional exercises that burn them. Four cherries in chocolate, for example, will require about 20 minutes of exercise.

Rule 25. After a family dinner doesn't happen in front of the TV and not eat the disastrous dessert and invite your family along to walk or ride a bike. Turn it into a family tradition. Each night add to the walk around the block until we are together for the practice of 30 minutes.

Rule 26. Possible to substitute foods with high fat content more useful. Discard the mayonnaise in buterbrodah (one hundred calories per teaspoon), and use mustard, saving 95 calories and 11 grams of fat. Little meals of low-fat, fresh cheese. Another way to reduce the fat content in the meatballs in half, replace half the meat in a puree of black patches or white beans. An excellent substitute will be and the mushrooms with the meat smells. For muffins use applesauce in place of the same amount of vegetable oil to get 53 calories with no fat instead of the 992 fatty calories.

Rule 27. Refuse politely comes from the heart of the proposal of the friends and family, explaining that to save calories for another meal or compensate the recent obzhorstvo. Since cholesterol in my blood considerably exceeds the limit recommended of 200 units, I have the perfect excuse to avoid the sweets: the order of a physician.

Rule 28. Never bring home Goodies. Anything that you bring, you will eat. Well, when the kids want ice cream, take them to a cafe and order a coffee or nonfat yogurt. And to the diner for a Burger let them lead your woman. And, finally, falling asleep, imagine yourself strong and slim. Athletes often say: if you can imagine, you will be able to get it. Very soon you will not need to dream about how you look — enough to look in the mirror.