40 useful tips that will help lose weight

Restrictions in nutrition, sports, encouragement ... basic routes to lose weight are all known, but few know of small but useful tricks.

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

1. Estimated daily kilocalories, where you are not gaining weight, you can determine with such a formula of your weight in kilos switches by 0.45 and multiplies by 14.
   Weight in kg: 0.45 x 14
   If you not only want to be in shape, but lose weight, do the same calculation, just instead of actual weight, share what is desired.By following this underestimated image, you lose pounds - admittedly slowly, but right.

2. Sprinkle cinnamonOatmeal, yogurt, coffee and other food with which this spice is combined.It has the ability to accelerate metabolism and only half a teaspoon a day will help you leave about a kilo by month.

3. If you eat in the office,Don't eat lunch on your desktop.Studies show that people sit in front of a screen or screen on TV and consume an average of 250 kilocalories more.

4. Laugh more often.10-15 minutes of laughter daily increase weekly calorie consumption by 280 kcal.



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

6. Take a tablet calcium.This trace element promotes the breakdown of fat and makes this process 2.6% more effective.

7. During a gym or even a simple walk on footListen to rhythmic music- This encourages movement and will help you participate longer.

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

9. Get friends in the gym.According to statistics, people involved in sports with a group of acquaintances are 30% stronger than one athlete.

10. Eat less salt and bitter red pepper.A Sinoal diet will help get rid of excess fluid and pepper contains a capsaicin substance, which accelerates metabolism by 25%.

11. According to British doctors' survey, one of the main reasons for self -pity is overwhelmingStress at work.If you are anxious, sit down and take some deep breaths, you can test diaphragm of respiratory technology (when inhalation is performed due to abdominal muscles).You will gradually calm down and the desire to eat your trouble will not come up.

12. It is better to exercise in the morning, until your first meal.Firstly, this will speed up the metabolism the day ahead and secondly, the body will destroy the energy that does not come from food, but from your fat tissue.

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

14. Before you offer lunch on the tableAll big food is better to cut.This allows you to consume approximately 20% of calories less, because in a chopped form, a person appears to be more than if they are served with one piece.And after deceived your eyes, you deceive your stomach at the same time.



15. The most effective simulator (from the perspective of calorie combustion) is a treadmill.The most effective load after a run is a simple walk, which you can do outside the walls of the gym.

16. Ideal English nutritionists in breakfast have known boiled eggs with bread or fruit.Eggs are rich in protein, thanks to what the body consumes better calories throughout the day and the carbohydrates present in this dish will load you with energy and do not allow you to become hungry quickly.

17. Red wine prevents the formation of fat -precipitation in the abdomen;These effects provide material that is part of it, on the other hand with grapes.Just don't overdo it: One glass a day will be quite enough.

18. Turn on quieter classic music when you sit down to eat.For such accompaniment, people eat less about 15-20%on average as it chews slower and eat better.

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

20. Chewing rubber without sugar immediately after eating and two hours later.This will help to cope with incapable hunger.

21. Ignite.Seeds of these fruits contain substances that prevent the formation of fat deposits and the sweet taste strikes the appetite.

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

23. In green tea, caffeine is combined with a special antioxidantIt speeds up the processing of fat in energy.Thus, the regular use of this drink is able to distribute your metabolism by almost 20%.

24. Replace the salad and other green with fresh spinach.With a small calorie content in it, the most fiber, which helps to clean the digestive tract and help the body to replace fat more effectively.



25. Try goat cheese instead of cow:It is 40% less than calories, but is not inferior to the content of useful factors.

26. Instead of pasta or buckwheat, use lentil beans or beans as a treat.Belts contain a lot of fiber and special amino acid, which helps to get rid of fat drops.For 2.5 months on the "bean diet", you can fall to 7 kg.

27. Can't exclude fat from your menu, if only because they are necessary to record many vitamins and minerals.It is better to replace them with "healthy", that is, instead of oily milk and meat products, there are turkey meat, fish, linseed and olive oil, eggs, nuts.Studies show that such exchange not only contributes to weight loss, but also very useful for the heart.

28. Don't miss breakfast.The refusal of the morning meal increases the total daily calorie consumption by 100.

29. While apple stimulates the production of gastric juice and arouse appetite,Consumption as apple 15 minutes before lunch or dinner reduces the overall calorie content of the food with150-200 centuryDay.Scientists explain this effect of apple with a high fiber content.

30. Salad with olive oil is more diet than dry vegetables.When we consume olive oil, a special protein is produced in the body and it "says" our brain says hunger is thickened.This is how you suppress leftover and avoid too much.

31. Tomatoes contain a rare factor that suppresses hunger hormone in the body.To feel their actions, just add a few slices to your dinner, put on you a sandwich or morning egg.

32. The perfect break between meals is 3 hours.If you wait until the next snack or dinner is longer, blood sugar levels begin to "jump", metabolism is lost and you stop tipping and turnover.

33. Add peppers to meat and vegetable dishes.There is almost no calorie in it, but there is a lot of vitamin C, which is necessary to process fatty precipitation in energy.

34. Along with olive oil,Salads can be spice up with standard vinegar or sauces from that.It contains acid that speeds up fat degradation and helps to lose weight.



35. Don't eat on the go.Sitting at the table eats a person 30% less.

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

37. Don't fall into the chair right after a gymOr other intense stress, no matter how tired you are.A light walk within 15-20 minutes will extend fat degradation and sharp halt, on the contrary, will minimize the effects of your efforts.

38. Energy drinks in4-8When calories have been more coffee and promotes a sharp increase in blood sugar.So if coffee, even soluble, will accelerate your metabolism slightly 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 many sugar and relatively many calories (40-60 per 100 ml).The calorie content of the new pressure is about the same, but they easily contain digestible sugar and much more fiber.

40. There are almost 2 times smaller calories in skimmedBut in the usual, but as much calcium and phosphorus that increase the process of fat processing in cells.In addition, milk fat is harmful to heart and blood vessels and leads to an increase in cholesterol.

41. Even if you are very tired, neverDon't neglect your close life.Thin burned 150 kilograms in 20 minutes and helps develop a special hormone that speeds up metabolism.

42. Cut bread, sausage and cheese with thin, transparent slices.Try to deceive your stomach visually.

43. Sort once a week fish day.The body in vitamin D will be covered for a whole week.The fish, with the exception of some species, contains low fat and saturated well.Sea fish also reduces blood cholesterol.

44. Dry fruit should always be at home, for example, prunes, dried apples.Between meals, if you feel severe hunger, you can eat 3-4 prunes or as many slices of apples.

45. Rice contains low sodium (binding liquid in the body), but a lot of potassium (operate it out).If at least once a week you will arrange a rice day (you can only add mineral neutral or alkaline water, but not oil!), You lose up to 1 kg of body weight and final metabolites.

Want to get rid of excess weight, all women look for quick ways to lose weight.But it should be borne in mind that losing weight is a difficult task in physical terms and morals.Use the tips that you can get a successful result to facilitate this difficult process.