40 simpler and easiest ways to lose weight

Everyone knows the basic principle of weight loss - you spend more calories than you consume.But you also know that most diets and rapid weight loss methods don't work as it was originally promised.If you try to throw away a couple - three pounds, familiarize yourself with specialized advice with speed and ease, which will really help lose overweight in the shortest possible time without consequences for the body.

How fast and easy to lose weight?

1. Write down everything you eat for a week .This will help you lose weight.Studies have shown that people who keep diaries of what they eat, consume fifteen percent of foods less than those who don't do it.Special attention should be given to the weekend.Scientists at the University of North Carolina conducted research and found that on Saturday and Sunday, people consume 115 additional calories, obtained mainly with alcohol and fat.Later on the list, there are spreads, sauces, sauces, spices, drinks, snacks and bars.The advantage in consumption during this period is much higher than in loss.
2. Add ten percent to daily calories consumption .If you think you consume 1700 units and don't understand why you don't lose weight, add another 170 calories.Most likely, a new number will be closer to the actual values.Correct food habits based on accurate numbers.
3. Find a virtual friend who monitors your weight .The University of Vermont conducted research with volunteers for eighteen months.According to the results, a report to a virtual instructor - a friend is much more comfortable than a person in a support group.
4. Create a spell.Have you heard about personal prophecy?If you focus on things that need to be changed.Instead of (no matter if you believe it or not), despair repeat the positive phrases directed: "I may lose weight", "today I will definitely take a walk", "I will be able to face the shelf with cookies at a lunch break."Repeat these phrases for a long time and they will come true.Você já ouviu falar sobre a profecia pessoal? Se você se concentrar em coisas que precisam ser alteradas. Em vez de (não importa se você acredita ou não) o desespero repita as frases positivas direcionadas: "Eu posso perder peso", "Hoje definitivamente vou dar um passeio", "Serei capaz de enfrentar a prateleira com biscoitos em um intervalo para o almoço". Repita essas frases por um longo tempo e elas se tornarão realidade.
5. After breakfast, drink water. During the consumption of morning foods, you can pamper yourself and orange juice.But for the rest of the day, focus on water instead of juices and drinks.The average American receives 245 additional calories per day of drinks.There are about 90,000 calories a year, which is almost 15 kg equivalent!Studies show that despite the large number of calories, drinks do not cause saturation as a complete meal.
6. Plan the day so that it has less than three meals .Or drink a glass of orange juice a day less.These actions will help save about 100 calories for a day.And this little victory will help not to earn almost two pounds a year!

7. Watch TV an hour less .The research work of 76 graduates at advanced universities showed that the more you watch TV, the more you eat.Satter One Program, which you really don't need, and take a walk.
8. At least once a week, do a good cleaning No matter what exactly is the cleaning object - the floor, windows, walls in the shower or toilet, machine.The average person weighing one hundred pounds loses four calories every minute of cleaning.The creation of sock -hour "will cost" your body in 120 calories.The equivalent of a large glass of vanilla yogurt.
9. Hurry before a new meal .Often, from boredom, nervousness or disappointment, people consume so much food that they don't even remember how the physical sensation of hunger is felt.If you want some food, it's probably a fleeting desire, not a real hunger.Before you eat something, make sure you are very hungry.Create an alternative activity.For example, express - dating methods or attempt to suppress stress and fight boredom.
10. Smell an apple, banana or mint as soon as you felt hungry.It may sound stupid, but it works!Researchers at the University of Chicago examined more than 3,000 volunteers.They found that the more people use their nose, the less they want to eat.And they lose more excessive weight - an average of 15 kg.One of the theories is that you are deceiving the brain.For him, the food process has been successfully completed. Look at the blue more often.This is why most restaurants avoid this color by choosing employees and employees, table configuration.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption.
11. Hang a large mirror in front of the table where you have dinner, and weight will begin to decrease rapidly .The study showed that when eating in front of the mirror, a person consumes a third less food.Visual receptors focus on problem areas and "resemble" to be necessary to lose weight.
12. Pass 10 minutes a day, climbing and down the stairs Thus, with equal amounts of food consumed, in a year you will lose up to five pounds.
13. You need to walk at least 5 minutes every two hours Are you sitting at the table all day?One five -minute walk every one hundred and twenty minutes and 20 minutes at the end of the day is the least you need to work hard.Thus, every interval will benefit the body.And let someone eat chocolate.
14. Increase a daily walk from 30 to 45 minutes .For the standard half hour, the "extra calories are gone, which were punctuated today. But this time it is not enough to start losing weight. Another fifteen minutes will help to redefine 15 kg without any changes to the energy process.

15. Aumente uma caminhada diária de 30 para 45 minutos. Durante meia hora padrão, as "calorias extras se foram, que foram pontuadas hoje. Mas desta vez não é suficiente para começar a perder peso. Outros quinze minutos ajudarão a redefinir 15 kg sem nenhuma alteração ao processo de energia.
16. Do not buy food ready for any way .Traders behind the counter are well aware of how to attract the buyer and make it a regular customer.Its main “assistants” are sugar, fructose, corn syrup, etc.If you can't refuse to chew on the street, buy fruits instead of ready food.But if you already needed to buy a similar product, make sure it has no ketchup, mayonnaise and spices.In the grains, look for content of more than two grams of fiber for every 100 calories.A small list of ingredients means that there are no unnecessary and harmful flavors of the taste in the product.
17. Put a fork or spoon on the table after each bite .During these breaks, remember the pleasant events that took place during the day.Drink more water.If you eat slow enough, the brain will decide that you no longer need lunch.
18. Lose weight with clothes .Every time the clothes start to become big, buy a new, in size.The idea of constantly updating the guard -roup works very well if you want to be constantly in good shape and improve your body.
19. Keep the kitchen closed up to twelve hours a day After dinner, wash all the dishes, clean the counters, turn off the light.If necessary, close the cabinets and a refrigerator in the lock.Food consumption at the end of the night significantly increases the number of calories you eat.Once you stop doing this, you can save up to three hundred calories a day or about 15 kg per year.
20. Take a walk to dinner and you will lose calories and appetite .Studies for over 100 women have shown that to 20 minutes walk reduces appetite and increases the feeling of body saturation, even with a slight snack.
21. At least one day of active holidays per week .Jump the current series of your favorite series and enjoy the views of the nearest park.Not only will you sit less, you won't win extra calories either because the popcorn package will remain sealed.You can expect sports such as tennis, a walk along the city's historical monuments with a guide, bike tours or bowling.

22. Buy a step Prem -The belt and set the goal of taking at least 1,000 additional steps a day.On average, one person gives 2000 to 3000 steps.Having added a few more thousands to this indicator, the weight will come out suddenly and the new will not earn.
23. Put less food in front of you and you will consume less calories less .Obviously, the more food, the more you eat it, especially if you are hungry today.Instead of using large conventional dining plates with a width of 20 to 30 centimeters, you can try a diameter saucer of up to 15 cm.Instead of glasses of semi-liter birth.And in some cases, small coffee mugs.
24. Ninety percent of foods should be used at home .The more you eat, the faster you get overweight.Coffee and restaurants usually serve oily portions on huge dishes.
25. Serve food on small dishes, not big dishes .If you prefer food in huge restaurants and large mug drinks, it will be difficult to lose weight - consumption is higher in 150 calories in just one meal!But a small sign will help avoid these problems and ten pounds a year.
26. Eat alone .Feeding independently will help preserve much more calories than group consumption.The more people, the more food on the table.Also, you need to be longer at the table.Sincere conversations about life contribute to this.And, as a result, an increase in the number of calories.
27. Order the smallest portion .If you need to eat quickly, buy a short SentWitz, a small popcorn, a small salad and a mini gamurger.If there is a lot of food, we eat it, regardless of the presence of a feeling of hunger.
28. Consume food with a lot of liquid and you will receive fewer calories in an appointment.A good choice will be tsukini, tomato, cucumber, which hardly contain calories.Nor are they bad soups and salads.But you will not be full of water.Saturation receptors react only to food and deceive the body with soda, tea, coffee or juice.
29. Increase the number of vegetables in foods .You can get a good dual salad dinner with vegetable pasta - broccoli, carrots and tomatoes in terms of calories like a small mayonnaise of refueling.Avoid white products

30. .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates made of white flour with abundant addition of sweets can significantly increase the amount of blood sugar and lead to a significant increase in weight.White rice, flour should also be avoided.They can be replaced by bread by whole grains or brown rice.Studies conducted with the participation of 74,000 women showed that those who consumed more than twice a day with whole grains were 49% less at risk of gaining overweight compared to these favorite white products.. Hoje, as dietas baseadas em um baixo teor de carboidratos são muito populares. Um grande número de carboidratos simples feitos de farinha branca com adição abundante de doces pode aumentar significativamente a quantidade de açúcar no sangue e levar a um aumento significativo de peso. Arroz branco, a farinha também deve ser evitada. Eles podem ser substituídos por pão por grãos integrais ou arroz integral. Estudos realizados com a participação de 74.000 mulheres mostraram que aqueles que consumiram mais de duas vezes por dia com grãos integrais eram 49% menos em risco de ganhar excesso de peso, em comparação com esses produtos brancos preferidos.
31. Choose ordinary coffee .A variety of coffee drinks has a very indirect attitude towards this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrups.A cup of conventional coffee with low -fat milk has extremely few calories.And when it is made of good grains, we are indescribable!You can also try skim milk powder milk.Get the nutritional properties of high calcium skim milk and a small number of calories.
32. If you want to pamper yourself, choose products with small fat content .They will help get rid of the feeling that you have been deprived of food with higher calories content.Thus, for example, honey contains only 64 calories in a tablespoon.In an egg, boiled boiled cooked only 70 calories of skim protein.In a partially low ricott cheese, there are only 39 calories in a portion.In the black chocolate tile 168 calories.Studies have shown that a group of people who actively tried to discard calories and drank yogurt lost more than those who burned only calories.Scientists have suggested that calcium in products with a small amount of fat positively affects the body and stimulates the body to divide fat.
33. Enjoy high calorie treats exclusively into large holidays Do not abuse them.Each ice cream spoon is jammed with a useful fruit.After each piece of a pack of chips, the hand should be stretched behind a lot of vegetables.A small piece of cheese should complement a large plate of fruit salad.
34. Eat flakes for breakfast five days a week .Studies have shown that people who feed on flakes at least five times a week are much less at risk for diabetes than those who don't do it.They contain a large number of fibers and calcium, little fat compared to other popular products for breakfast.

35. Try acute parsley sauce and good spices which have a rich fat -free flavor and a small number of calories.Also, they make the body burn excess fat.Try them instead of oil or cream
36. Eat fruits instead of drinking fruit juice Instead of hundreds of "liquid" calories, enjoy an apple, orange or a piece of watermelon.These fruits satisfy thirst for much longer than juices.At the same time, there will be less to eat.
37. Reduce milk fat content This will help reduce the number of calories consumed by about 20 %.If ordinary milk is for you - 2% fat, try one percent!It is worth training the receptors of taste a little.But it's worth it.
38. Light some nuts .Studies have shown that the control group, whose diet contained nuts, lost more weight more than those in whose diet were not.A similar snack a few times a day helps to draw hunger and maintain metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruits.
39. Most calories should be received before lunch The more you consume food in the morning, the less eat at night.And you have more opportunities to burn the calories received before the night.
40. Brush your teeth after each meal especially after dinner.The fresh smell of mint will give the brain a sign that food intake is over.