Drink more water
Our body needs a large amount of water. Water is not just a way to get rid of toxins and toxins, to improve digestive processes, but also the ability to feel more powerful. Drink pure non -carbonated water, without artificial aroma and flavoring. Start your day with a glass of water. As soon as you woke up, drink a glass of fresh water. 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 feel satiety without food. Instead of drinking water in a throat, drink in small sips.
Sweet drink
Stay away from sparkling sweet sugar sweetened drinks. The less you drink sweet soda, the better for your health.
Vegetables and fruits
Include fruits and vegetables in your diet that contain plenty of juices, for example, tomatoes, cucumbers and watermelons. These products contain from 90 to 95 % of water, so they are absolutely harmless to the figure. Eat fresh fruit instead of artificial juices in packages. Such juices are often diluted with water and sugar, and fresh fruits have natural sugar - glucose. When you eat fruits, you also take the fiber, vitamins and minerals needed for the body. Prepare yourself freshly followed liquids and do not buy them in stores.
Choose fresh fruits and vegetables
Canned fruits do not contain, as much fiber as fresh fruits. In addition, canned fruits are almost always sweetened by sugar, and these are extra calories you don't need.
Increase the use of fibers
As already mentioned, the body needs forecasting and fruit, greenery. Therefore, include more fruits and vegetables in your diet.
I love vegetables
Vegetables are the best product when it comes to how to lose weight quickly. Nature took care of a wide variety when choosing vegetables. Try to eat a salad every day.
Eate
The difference between humans and animals is that a person runs a mind, while the beast is instinct. Eat not just to eat. First ask yourself if you are really hungry.
Check that you eat
Sometimes the side dish is more satisfying than the main dish. Therefore, check the amount of meals and not without mind to put everything on the plate in your mouth.
Check your dependence on sweet
Remember that sweets contain a lot of calories and contribute to excess weight. It is natural that many of them have a craving for sweets, especially chocolate and other sweets products, but memorable for a sense of proportion.
Eat slowly and with pleasure
Extend the meal time, as long as possible, so a signal of saturation will come to the brain better, 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 diet week can be reduced to zero with irregular foods within a day. Whenever you are offered to eat something, first drink water.
Brout between basic meals
Pay attention to the quality of the snack. Snacks and unhealthy food contain a lot of fat and calories, which includes a weight gain. But dried fruits, nuts and fresh fruits will quench hunger without damaging the figure.
Don't be kept with tea and coffee
Teajaj and coffee are not terrible themselves, but when adding creams and sugar, they become high drinks and harmful drinks. Did you know that a cup of coffee with milk and two cubes of sugar is as harmful as part of the chocolate cake.
calorie
Count the number of calories eaten during the day. Thus, you will keep your appetite within the allowed frame. If you think you eat more than you need within a week, spend the weekend more actively. Get a clip or bike, visit a pool or a fitness club.
Refrain from fried food.
The fried dishes are absolutely taboo if you want to lose weight quickly. The fried products are fried in oil, and these are extra calories.
Do not spend food food.
The worst you can do during the diet is to spend the food. This will lead to a fan in the evening or at night. You should have a four-five-pink meal a day.
Fresh vegetables are better than cooked or canned
Try to eat raw vegetables. During cooking, they lose half of the vitamins that are included in them. Canned vegetables are also processed, as a result of which they lose useful properties.
egg
Do not eat more than one chicken egg a day if you do not play sports. Make egg consumption in three parts a week.
CONFECTIONERY
Make luxury sweets, not a daily product in your diet. Even sweets made of bitter chocolate are not a good option, though they are less sugar, they can contain different fillings.
Diversify your diet
This is a great way not to be sad and not to be limited to the choice of 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 beverages themselves do not affect weight, but appetite has improved.
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 boiled vegetables, fruits and fresh berries, nuts these days. If you can't refuse pork, then at least reduce the amount of its consumption
Pork is not the product that can help you lose weight, it is more the reason for gaining it. And remember that pork is present in bacon, bacon and sausage.
Limit sugar consumption
Drink hot sugar drinks or use honey.
Eat 4-5 times a day, not in large parts
Thus, you will be complete, and you will not overdo it. This is a great way to eat less food and not to burst into Zagor.
Follow the amount of fat consumed
Eachdo gram fat contains 9 calories, so by reading the number of calories on the product packaging and knowing the amount of fat, you can estimate % fat, which should not exceed 20 % of all food.
Do not take away with salt
Excess salt is one of the causes of overweight. Try to reduce the salt intake and later refuse.
Replace the butter with vegetables
These minor changes can be the first step towards losing weight.
Try to bake in the oven or grill
Baking and baking healthier cooking methods. When baking, less oil is used and healthier dishes are taken. If you have a choice to fry or boiled vegetables, prioritize boiled vegetables and even better, use fresh ones. Try to evaporate them without adding oils. This is probably the healthiest way to make white cabbage, cauliflower and many other vegetables.
Eat more greenery
Parsley is useful not only from the perspective of vitamins, but it is also a great way to refresh the spirit.
Choose low -fat foods
Reduce fat consumption is an important part of the process of rapid 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 shop and buy everything that is in 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 ineffective. Strong diets help not only to lose weight quickly, but also to turn the back weight as soon as possible to return to ordinary food.
God gave us teeth for a reason. Therefore, we need to develop the habit of chewing all foods, including liquid foods at least 8 to 12 times. This is necessary to moisten the food with saliva, as 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 it is time to lose weight. Start with food and physical activity to be prepared for the fact that you will not see immediate results.
A few days a week relax from training
Your body should rest from physical activity to recover. So you can certainly get a day off.
Try to be more in the fresh air
Use any option to take a walk, ride in the video, a bike or get some active relaxation. At this time, you will lose calories and lose weight.
Look for information about exercises that will help remove the stomach, rounded thighs, soft skin on the buttocks or cellulite in the legs. There are many groups of exercises that can be performed at home.
Find partners for sports
So, you will not be able to be lazy in the morning and pass the exercise. You will feel responsible for 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 develop at an acceptable pace for you
It makes no sense in excessive physical exercise. Listen to the signals your body gives. This is especially important in the first training. Increase the load gradually. Choose the type of fitness that is more durable with your lifestyle and lifestyle
We all have different professions, the day's regime and the lifestyle, so it makes no sense to try to do something that does not coincide with the way of life. Choose the one that suits you and playing sports will not seem to be a boring task. If you have a sitting job, get up every half hour and stretch
Most of us have a really sitting lifestyle. This is especially true for those who are forced to work on the computer throughout the day. This is a direct road to the overweight. Use work for small charging.
Smoking does not affect weight loss
Moreover, it leads to poor appetite, increased irritability, gastrointestinal tract problems and lungs.
If you have time, then walk (for example, to work or on the market, if they are not far away). This may take more time, but there will be a significant health benefit.
Do not drink excess coffee
Since coffee leads to a decrease in the ability to burn fat under the influence of caffeine.
Stop using a remote control for shift channels on TV. Another reason to get out of bed will change the other channel.
During advertising pauses, do a fee or perform press exercises
Sometimes the time of advertising pause is very late, so instead of sitting and bored, get your body improve.
bounce
Remember the time you were a child and show your emotions, jump, swing on the floor, do everything your heart will not pay attention to your neighbors and family. Thus, you make emotional downloads and spend calories.
Leave the minibus or subway station for some stops at your station
If you are going to work, you can park in the parking lot and walk a little standing.
Strain the press muscles when you sit or go
Inhale and extract the air while strain, then relax the press muscles. This exercise is called "vacuum". Thus, the muscles will be in good condition and the skin in the stomach will not decrease.
Take a yoga
Yoga is one of the best ways to lose weight. People who practice yoga classes have a suitable muscle and a chisel figure. One of the advantages of yoga is that you will learn how to control almost all your body muscles and joints, so the issue of weight gain will cease to exist.
Get a reconciliation for dancing lessons
Dance is a great way to burn extra calories and enjoy.
swimming
If there is a pool near your home, then be sure to use the opportunity to swim
Swimming is one of the best physical exercises for rapid weight loss.
Take care of a large shade basketball or basketball
Outdoor games are an effective way to lose weight. Is exciting and inrely.
Any training should start and end with a winch and a problem
Your body must warm up before the exercise begins in full strength.
Look at yourself in the mirror in bare shape
If what you see, you don't like it, then you have more and more reasons to lose weight. Try to cover excess fat in those places where it is excess, this will give you an idea of where to make more emphasis on physical exercise. A great way to check if you have a belly. Try 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 have to work on them. If you start to train the press muscles really regularly, you can lose a few inches within two weeks.
Don't stop
Sitting in a chair and try to hold 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 better, it will save you from spinal problems.