More importantly, case study, write a question about it - how can I lose weight? I know many of you will address this theme, enlighten him and me better. Overall, generally we take more attention than the study in this direction, and most likely will create a series of note. So overall approach you decide to do? Read and you will learn.
How to lose weight: the input-sensitive. Practical tips.
I want to start with a short history.
(As you know, you know, right?), I'm writing a superficial untested knowledge and learning your own article the basic problems. It happened and this time the theme of the monitor – how can I lose weight? Faced first - in abundance, offers a different kind of commercial structures (companies, firms, people), bid, for all of their innovative medicines and weight loss methods. I have to say, me only this series offers pre-designed with a slight shock: and here colored pills (and in the movie "The Matrix"), and even custom masks and various drugs and hormonal-speaking fruits.
The immature brain a longer time this ugliness of me I couldn't help myself :). It happened to me, this neural network on the granting of the first rank, to stop such sites, and related quotes, from there I decided to hit this “heresy” what is a useful material, and no doubt implement the plan (including with the help of).
Secondly, my observations and findings associated with the lack of (complete lack of) information and separation. Very little tips like net structure, everywhere is the same. Anyway, in summary, I say this situation as topics related to the diet – because it's connected to the pathetic, money, and a desire to play (win) on the issue is a man. Uncles and aunts, offering drugs and magic pills promising weight something by doing the reset (and only bought them innovative is ridiculous) “I want the money I'll make with the” pure people. Apparently many such suggestions and come out better for them and the advertising of fertility.
To summarize for those who I said all this in a seamless way from a single result – not dwell on put any weight to believe that “miracles in sieve”. To lose weight (most of them) only if:
- to get all the responsibility for the current situation itself;
- you will notice that you will be able to help yourself, you just try and let it work;
- change your habits;
- will a much more rational action.
The positive results of these items is only possible if it's true – baby (continuously) overweight. Otherwise, a better reading note for the callback miraculous tools and techniques – “how to lose weight , don't do anything”.
The intro was the main purpose you want to adjust on is the work. So, let's next.
As I said before, another cycle is planned in the future to lose weight as matter for a light appetizer that awaits us today, which is no theory, and deep thought, and only plug 10 practical input which will help to get rid of pounds once and for all.
So, quite preambles, now part of the application.
In the human body in a variety of oil, therefore, with a mind full, though, it doesn't mean that, no, the last, and that is that we are experiencing health problems.
The most negative effect, internal fat, visceral. Its characteristic feature, that is, to the naked eye is not a diagnosis that only a specialist her clinical and MRI (magnetic resonance tomography). The fat deposits around the internal organs hidden like this in a browser: liver, kidney, and more.
Such a survey usually results in the next image (1 – standard deviation; 2 – norm).
Most often, when talking about increased visceral fat in the body waist. The peritoneal cavity and start to push that, and a person's abdominal visible. Fat is lost at first if you start this in turn diet (eating right) and exercise.
In fact, let's see the basic tips lose weight and as a result to get rid of internal fat.
Tip # 1. Do not skip meals.
Many people believe that if food intake they won't let them in (the second one), then surely the weight will start. On the one hand it makes sense - eat less (fewer calories than you use), so a year and a half what is not. However, it's not that simple.
The highest organ of governing the brain's neural activity and the food there all strokes. This nutrient signals from a human, I'm going to take care of her. In particular, after a hearty breakfast (if I have not missed him), in the case of the brain, satiety, and almost no I'm going to react. If you want to “score” what a meal, the intense reaction that starts in the brain on a rich food (sweets, chocolate, biscuits, etc.).
Conclusion: you can skip breakfast, lunch or dinner, always, for the reply, so deceptive itself, but won't be able to trick the brain. We will work in every way possible and this compensate will purchase the food for the most “vile” about love in a way by doing high-calorie food.
Tip # 2. Another saucepan.
Simple, but very effective weight loss method – a plate to get a smaller diameter. Instead of a flat plate of 30 cm diameter 25 cm, considerably smaller than (22%) the amount that is consumed product.
The main feature here lies in man is not destroyed you can't just stop until the whole plate. So, you actually eat and more shallow pots, but just because you and him eat a big it's not possible to stop in time.
Tip # 3. Count calories.
Everyone's favorite products we consume without even thinking of their calories. It will be a disaster for most of the last one to give up, so we do not lower calorie analogues, we replace them.
Guests three meals, while you can cut the calories. Consuming low-calorie options weight product normal diet does not believe in embarking on tomorrow. As they say: “Wolves are fed and the sheep intact and!”.
Tip # 4. No eating.
One of the most important reasons excessive weight - excessive eating. To stick to lose weight, if an unauthorized rule, the golden balance, for a reader, lose weight, spend more calories than you use.
Not to eat more normal (2100-2800 kcal daily calorie ratio for women and men - 2800-3500 calories) you need a journal, keeping records of when I ate. Also, you need to do absolutely everything consumable products (cookies, tea time, snack machine, etc.). Usually, people will not write, and half-used product, just because you tell the difference, I ate them:).
Tip # 5. Give preference to protein food.
Such foods, lean meats (Turkey, rabbit), eggs, legumes, fish, the body for a longer period of saturation. This “long” the satiety effect also eat less at the next meal.
Why protein has a similar feature? Let's deal.
Receipts of food during the digestive system's jet of blood PYY hormone. He hits those signals to the brain that suppresses hunger, and people live longer, a feeling of fullness. The greatest impact on PYY production is a complete protein.
Conclusion: My Open Day protein foods meals, and in particular they pitch the morning meal (breakfast).
Tip # 6. Mashed potatoes as the food you consume.
To “stretch” a feeling of fullness, next to solid food necessary to complete the process liquid (add a cup of water and put in a blender).
As you can see, this kind of food gives you a feeling of fullness for a longer period. The reason for this is during solid food intake (water) the stomach wall is stretched, but the last of the liquid is not delayed. Only remains of solid food into small pieces fairly quickly (next 2 hours) digestion and a smaller volume at the end of the occupation. Therefore, the stomach shrinks rapidly.
On the other hand, if you don't eat, rub, add water (to achieve soup consistency), then a portion of the total will increase, and will stay for that much longer, and in the stomach to digest.
Tip # 7. Reduce a variety of purchased.
There was a deficit cost in the store are long gone. The USSR stopped for a sausage at a time for hours, and didn't have the other kind. A lush full bench and now the same product. So come back often and shop, eyes, head only, a running start, and we don't stop because everything looks I want to try.
Here, çanakkale related to the amount of various food food. Himself a rich choice – that's great, but when neutral process Service, showing that they are willing to try a plethora of the brain that binds. As a result, such a freedom, if a person a meal (eating) to 20-30% may be more.
Result: the Spurs eat all of our requests can be selected and immediately leads to overeating and instinctive.
Tip # 8. Fear not consumed milk and milk products.
As we all know, are rich in calcium are milk and dairy products. That is, import, and connects to the small intestine is not digestible by the body fat molecules have occurred as a result of the article. Last, slag together only by the body is excreted. The oil, in turn, is delayed and to be the guy anywhere.
Conclusion: low-fat milk and dairy products promote, the better (in their absence the excretion of dietary fat in 2 days once again.
Tip # 9. Nov give the body to strain.
Many people, walking, sports clubs or gyms. However, the actual extent of change to water them if (Your) position. Then after combustion the body a powerful mechanism to run physical activity – then the fat “on suicide” in the next 24 hours after class. Out transmitter Assembly (for example, 19: 00 is used, burn fat, sleep and all the next day.
Due to this situation, our body uses different fuel energy supplements (mostly carbohydrates and fats). To burn carbohydrates faster during exercise, and after class, so their stocks may be depleted. To compensate them for the amount of time required, 24 hours a day. Priority because it does not supply energy, to protect the body their effectiveness (life processes) the oils in ruins.
Tip # 10. Be active any occasion.
The most effective and beneficial to use the time allocated for the body of mankind. Here are a few examples as much as possible to combine daily (routine work) useful (fat burner):
- don't sit while talking on the phone, and walk into a room or place;
- the council for all the garbage and walk the stairs;
- walk with pets, along with animal motion;
- work and study before you go for a walk (or one stop before exit);
- Sur subway and walking him and climb;
- the act of living of a business activity.