Drink more water
Our body needs a large amount of water. Water is not just a way to get rid of toxins and toxins, improve digestion processes, but also the opportunity to feel more vigorous. Drink pure non -carbonated water, without artificial flavor enhancers and flavorings. Start your day with a glass of water. As soon as you woke up, drink a glass of cool water. The water is a water, starts your digestive system and prepares it for breakfast. A good start of the day can also be a cup of green tea. Drink a glass of water before each meal. Water will fill the space in the stomach, and you will feel satiety without food. Instead of drinking water in one gulp, drink in small sips.
Sweet drinks
Stay away from sweet carbonated drinks sweetened by sugar. The less you drink sweet soda, the better for your health.
Vegetables and fruits
Include fruits and vegetables in your diet that contain a lot of liquids, for example, tomatoes, cucumbers and watermelons. These products contain from 90 to 95 % of water, so they are absolutely harmless to the figure. Ешьте свежие фрукты вместо искусственных соков в паках. Such juices are often diluted with water and sugar, and fresh fruits have natural sugar - glucose. When you eat fruits, you also get fiber, vitamins and minerals necessary for the body. Prepare freshly pursed juices yourself, and do not buy them in stores.
Choose fresh fruits and vegetables
Canned fruits do not contain, so much fiber as fresh fruits. In addition, canned fruits are almost always sweetened by sugar, and these are additional calories that you do not need.
Increase the use of fiber
As already mentioned, the body needs anticipation and fruits, greenery. Therefore, include more fruits and vegetables in your diet.
Love vegetables
Vegetables are the best product when it comes to how to lose weight quickly. Nature took care of a wide assortment when choosing vegetables. Try to eat a salad daily.
Eat wisely
The difference between humans and animals is that a person drives a mind, while the beast is instinct. Eat not just to eat. First ask yourself if you are really hungry.
Control that you eat
Sometimes the side dish is more satisfying than the main dish. Therefore, control the amount of eaten, and not thoughtlessly put in your mouth everything that is on the plate.
Control your addiction to sweet
Remember that sweets contain many calories and contribute to excess weight. It is natural that many have a craving for sweets, especially chocolate and other confectionery products, but unforgettable about a sense of proportion.
Eat slowly and with pleasure
Stretch the meal time, as long as possible, so a signal of saturation will rather come into the brain, the feeling of hunger will disappear, and you will eat less.
Eat only when you are hungry, make sure you don't want to drink
The effect of the week of the diet can be reduced to zero with irregular meals in one day. Whenever you are offered to eat something, drink water first.
Brout between basic meals
Pay attention to the quality of the snack. The snacks and unhealthy food contains a lot of fat and calories, which entails a weight gain. But dried fruits, nuts and fresh fruits will quench hunger without harm to the figure.
Do not get carried away with tea and coffee
Tea and coffee are not terrible by themselves, but when you add cream and sugar, they become high -calorie and harmful drinks. Did you know that a cup of coffee with milk and two sugar cubes is as harmful as a portion of chocolate cake.
Calories
Count the number of calories eaten during the day. Thus, you will keep your appetite within the framework of the permitted. If you feel that you eat more than you need within a week, spend the weekend more actively. Take a clip or bicycle, visit a pool or fitness club.
Refrain from fried food.
Frying dishes are absolutely taboo if you want to lose weight quickly. Fried products are fried in oil, and these are additional calories.
Do not skip food meals.
The worst that you can do during the diet is to skip food. This will lead to a fan in the evening or at night. You should have a four-five-pink meal per day.
Fresh vegetables are better than cooked or canned
Try to eat vegetables raw. During cooking, they lose half of the vitamins that are contained in them. Canned vegetables are also processed, as a result of which they lose useful properties.
Eggs
Do not eat more than one chicken egg per day if you do not play sports. Make egg consumption to three pieces per week.
Sweets
Make sweets with luxury, not a daily product in your diet. Even sweets made of bitter chocolate are not a good option, although they are less sugar, they may contain various fillings.
Diversify your diet
This is a great way not to be sad and not to be limited in choosing food. Diversify your menu every day.
Alcohol
Try to refuse alcoholic beverages or reduce their consumption to a minimum. This will help not only lose weight quickly, but also improve health. Beer promotes weight gain. Alcoholic drinks themselves do not affect weight, but the appetite is enhanced.
Vegetarian food
If you are not ready to switch to a vegetarian diet, try to eat as much as you can. For example, arrange a "vegetarian weekend" and eat stewed vegetables, fresh fruits and berries, nuts these days. If you cannot refuse pork, then at least reduce the amount of its consumption
Pork is not the product that can help you lose weight, it is rather the reason for its addition. And remember that pork is present in bacon, ham and sausage.
Limit sugar consumption
Drink hot sugar drinks or use honey.
Eat 4-5 times a day, not in large portions
Thus, you will be full, and you will not overeat. This is a great way to eat less food and not break into the Zagor.
Follow the amount of fat consumed
Each gram of fat contains 9 calories, so by reading the number of calories on the packaging of the product and knowing the amount of fat, you can estimate the % fat, which should not exceed 20 % of all food.
Do not get carried away with salt
Excess salt is one of the causes of obesity. Try to reduce salt intake, and later refuse.
Replace the butter with vegetable
These small changes can be the first step towards weight loss.
Try to bake in the oven or grill
Baking and grill more healthy methods of cooking. When baking, less oil is used and healthier dishes are obtained. If you have a choice to fry or boil vegetables, give preference to boiled vegetables, and even better, use them fresh. Try to steam them without adding oils. This is probably the most healthy way to make white cabbage, cauliflower and many other vegetables.
Eat more greenery
Parsley is useful not only from the point of view of vitamins, it is also a great way to refresh breath.
Choose low fat foods
Reducing fat consumption is an important part of the process of quick weight loss. Now there is a large range of products with a low fat content, so why not make a reasonable choice. Many people simply go shopping and buy everything that is on the window.
Many people want to lose weight quickly and sit on a strict diet for this and limit themselves. Such strict diets are usually short -term and not effective. Strong diets help not only to lose weight quickly, but also to return the weight back as soon as you return to the usual nutrition.
God gave us teeth for a reason. Therefore, we must develop the habit of chewing all foods, including liquid foods at least 8 to 12 times. This is necessary to moisten food with saliva, since the digestive process begins in the mouth. Often we swallow food without chewing it.
Dry wine is better than sweet wine. Sweet wines contain a lot of sugar. But, on the other hand, in dry wines, most of this sugar was fermented, and this is better than that of sweet wines.
You decided that it's time to lose weight. Start with nutrition and physical activity be prepared for the fact that you will not see instant results.
A few days a week relax from training
Your body needs to rest from physical activity to recover. So, you can safely take a day off.
Try to be in the fresh air more
Use any opportunity to take a walk, ride on videos, on a bicycle or take up any active type of relaxation. At this time, you will lose calories and lose weight.
Look for information about exercises that will help remove the stomach, rounded hips, flabby skin on buttocks or cellulite on the legs. There are many sets of exercises that can be performed at home.
Find partners for sports
Thus, you will not have the opportunity to be lazy in the morning and skip training. You will feel responsibility to someone other than yourself. Another advantage is that you can discuss your successes and fears with another person. This is a great way to motivate.
Sports
should take place at an acceptable pace for you
There is no sense in excessive physical exertion. Listen to the signals that your body gives. This is especially important in the first training. Increase the load gradually. Choose the type of fitness that is most consistent with your style and lifestyle
All of us have various professions, the regime of the day and lifestyle, so it makes no sense to try to do something that does not coincide with the way of life. Choose what suits you and playing sports will not seem to be a boring duty. If you have a sitting job, get up every half hour and stretch
Most of us have a really sedentary lifestyle. This is especially true for those who are forced to work at the computer throughout the day. This is a direct path to excess weight. Use breaks in work for small charging.
Smoking does not affect weight loss
In addition, it leads to poor appetite, increased irritability, problems with the gastrointestinal tract and lungs.
If you have time, then walk (for example, to work or on the market, if they are not too far). This can take more time, but will have a significant health benefit.
Do not drink coffee in excess
Since coffee leads to a decrease in the ability to burn fat under the influence of caffeine.
Stop using a remote control for switching channels on TV. Another reason to rise from the couch will switch the next channel.
During advertising pauses, do a charge or perform exercises for the press
Sometimes the time of the advertising pause is too delayed, so instead of sitting and annoyed, take up the improvement of your body.
Dance
Remember the time when you were a child and show your emotions, jump, swing on the floor, do everything that your heart will not pay attention to the neighbors and your family. Thus, you make emotional discharge and spend calories.
Leave the minibus or metro station for several stops to your station
If you are going to work, you can park in the parking lot and walk a little on foot.
Strain the muscles of the press when you sit or go
Inhale and exhale the air, while strain, then relax the muscles of the press. This exercise is called "vacuum". Thus, the muscles will be in good shape and the skin on the stomach will not sag.
Take a yoga
Yoga is one of the best ways to lose weight. People who practice yoga classes have a fit muscles and a chiseled figure. One of the advantages of yoga is that you will learn how to control almost all the muscles and joints of your body, so the issue of weight gain will cease to exist.
Take a subscription for dance lessons
Dancing is a great way to burn extra calories and enjoy.
Swimming
If there is a pool near your house, then be sure to use the opportunity to swim
Swimming is one of the best physical exertion for quick weight loss.
Take care of a big shady or basketball
Outdoor games are an effective way to lose weight. It is exciting and inrely.
Any training should begin and end with a winch and a hitch
Your body should warm up before training begins in full force.
Look at yourself in the mirror in naked form
If what you see, you do not like, then you have more and more reasons to lose weight. Try to cover excess fat in those places where it is superfluous, this will give you an idea of where to make more emphasis in terms of physical exercises. A great way to check if you have a tummy. Try it to pull your stomach, and then look at it, if it is not flat and shy slightly, then the press muscles are weak and you need to work on them. If you start to really regularly train the muscles of the press, you can lose a few centimeters in a couple of weeks.
Do not stoop
Sitting in a chair, and try to maintain a vertical position in relation to the table. Stoop is a very bad habit. This is not only harmful to the back, but it also affects your figure. Therefore, try to sit as smooth as possible, it will save you from problems with the spine.