40 easiest and easiest ways to lose weight

Everyone knows the basic principle of weight loss - you spend more calories than you consume it.But you also know that most rapid weight loss diets and methods do not work as originally promised.If you try to get rid of a few - three kilograms, you familiarize with expert advice how quickly and easily lose weight, which will really help lose weight as soon as possible for the body.

At what speed and easy to lose weight?

1. Write everything you eat for a week .This will help lose weight.Studies have shown that people who hold the newspapers of what they eat consume fifteen percent of food less than those who do not.Particular attention should be paid to the weekend.Scientists from the University of North Carolina conducted research and found that on Saturday and Sunday, people consume 115 additional calories, mainly obtained from alcohol and fat.Further on the list, there are deviations, sauces, sauces, seasonings, drinks, snacks and bars.The advantage of consumption during this period is much higher than in loss.
2. Add ten percent to the consumption of daily calories .If you think you consume 1700 units and you don't understand why you don't lose weight, add 170 other calories.Most likely, a new number will be closer to the real values.Correct food habits, based on precise numbers.
3. Find a virtual friend who will monitor 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. Find a spell. Have you ever heard of personal prophecy?If you focus on things that should be changed.Instead of (it doesn't matter whether you believe it or not) despair repeat targeted positive sentences: "I can lose weight", "today, I will certainly go for a walk", "I can face the shelf with cookies during a lunch break."Repeat these sentences for a long time and they will become a reality.
5. After breakfast, drink water. During the consumption of morning food, you can pamper yourself and orange juice.But throughout the rest of the day, focus on water instead of juices and drinks.The average American receives 245 additional calories per day of drinks.It is around 90,000 calories per year, or almost 15 kilograms equivalent!Studies show that despite the large number of calories, drinks do not cause such saturation as a full meal.
6. Plan the day to have less than three meals .Or drink a glass of orange juice per day less.These actions will help save a hundred calories for a day.And this little victory will help not win almost two kilograms per year!

7. Watch the TV one hour less .The research work of 76 graduates of advanced universities has shown that the more you watch television, the more you eat.Satter One, which you actually don't need, and go for a walk.
8. At least once a week, do a good cleaning .No matter what it is the object of cleaning - the floor, windows, walls in the shower or toilet, machine.The average person weighing a hundred kilograms loses four calories every minute of cleaning.The creation of half an hour of shine "cost" your body in 120 calories.The equivalent of a large glass of vanilla yogurt.
9. Hurry before a new meal .Often boredom, nervousness or disappointment, people consume so much food that they don't even remember the physical feeling of hunger.If you want food, then it's probably an ephemeral desire, and not real hunger.Before you eat something, make sure you are really hungry.Find an alternative activity.For example, expression methods or try to remove stress and fight against boredom.
10. Feel an apple, a banana or a mint as soon as you felt hunger. It may seem stupid, but it works!Researchers from the University of Chicago have examined more than 3,000 volunteers.They found that the more people use their noses, the less they want to eat.And they lose more weight - an average of 15 kilograms each.One of the theories is that you deceive the brain.For him, the food process has been successfully completed.
11. Look at blue more often. This is the reason why most restaurants avoid this color when choosing staff and staff, the table frame.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption.
12. Hang a large mirror in front of the table where you dine, and the weight will start to decrease quickly .The study showed that when he eats in front of the mirror, a person consumes a third less.Visual receivers focus on the problematic areas and "resemble" what it would be necessary to lose weight.
13. Pass 10 minutes a day, up and down the stairs .Thus, with equal quantities of food consumed, in one year, you will lose up to five kilograms.
14. You must walk at least 5 minutes every two hours .Are you sitting at the table all day?A five -minute walk every hundred and twenty minutes and 20 minutes at the end of the day is the minimum you need to strive.Thus, each break will benefit the body.And let someone else eat chocolate.

15. Increase a daily walk from 30 to 45 minutes .For the standard half hour, additional calories are "disappeared, which have been marked today. But this time is not enough to start losing weight. Fifteen minutes will help reset 15 kilograms without modification of the food process.
16. Do not buy food ready in any form whatsoever .Traders behind the counter know how to attract the buyer and make it a regular customer.Their main "assistants" are sugar, fructose, corn syrup, etc.If you cannot refuse to chew in the street, buy fruit instead of ready food.But if you already had to buy a similar product, make sure that he has no ketchup, mayonnaise and seasoning.In grain, search for more than two grams of fiber for 100 calories.A short list of ingredients means that there are no useless and harmful flavors of taste in the product.
17. Put a fork or a spoon on the table after each bite .During these breaks, remember the pleasant events that occurred during the day.Drink more water.If you eat slowly enough, the brain will decide that you no longer need lunch.
18. Lose weight with clothes .Whenever clothes are starting to become large, buy a new one, in size.The idea of constantly updating the wardrobe works very well if you want to constantly be in good shape and improve your body.
19. Keep the kitchen closed up to twelve hours a day .After dinner, wash all the dishes, wipe the meters, turn off the light.If necessary, close the cabinets and a fridge on the lock.Food consumption late in the evening considerably increases the number of calories you eat.After stopping doing this, you can save up to three hundred calories per day or about 15 kilograms per year.
20. Make a walk for dinner and you will lose calories and appetite .Studies of more than a hundred women have shown that 20 minutes on foot reduce the appetite and increase the feeling of saturation of the body, even with a slight snack.
21. At least a day of active vacation per week .Avoid the current series of your favorite series and enjoy the view of the nearest park.You will not only be seated less, you will not have additional calories either because the package with popcorn will remain sealed.You can expect sports such as: tennis, a walk along the city's historic monuments with a guide, bicycle excursions or a bowling alley.

22. Buy a step .Attach it to the belt and set the goal of taking at least a thousand additional steps per day.On average, a person takes 2,000 to 3000 stages.After adding a few thousand to this indicator, the weight will suddenly leave and the new will not win.
23. Put less food in front of you and you will consume fewer calories .Of course, the more food you eat, the more you eat it, especially if you are currently hungry.Instead of using large conventional catering plates with a width of 20 to 30 centimeters, you can try a saucer of diameters up to 15 cm.Instead of cups of semi-litre cups.And in some cases, small coffee cups.
24. Ninety percent of food should be used at home .The more you eat, the more rapid weight you gain.Coffee and restaurants generally serve fat portions on huge plates.
25. Serve food on small plates, no big dishes .If you prefer food in huge restaurant plates and drink large cups, it will be difficult to lose weight - consumption is higher of 150 calories in a single meal!But a small plate will help avoid these problems and ten kilograms per year.
26. Eat alone .Eating independently will help preserve many more calories than group consumption.The more people there are, the more food there is on the table.In addition, you must be longer at the table.Sincere conversations about life contribute to it.And therefore, an increase in the number of calories.
27. Order the smallest part .If there is a need to eat quickly, buy a short sending, a small popcorn, a small salad and a mini-gamurger.If there is a lot of food, we eat it whatever the presence of a feeling of hunger.A good choice will be the tsukin, tomatoes, cucumbers, which hardly contain calories.No bad soups and salads either.But you won't be lots of water.The saturation receptors react only to food and deceive the body with sweet soda, tea, coffee or juice.
28. Increase the number of vegetables in food .You can get a good double salad dinner with pasta filled with vegetables - broccoli, carrots and tomatoes in terms of calories equal to a small supply mayonnaise.
29. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates in white flour with an abundant addition of candies can considerably increase the amount of blood sugar and cause a significant increase in weight.White rice, flour should also be avoided.They can be replaced by bread with whole grains or brown rice.Studies carried out with the participation of 74,000 women have shown that those who consumed more than twice a day with whole grains were 49% less at risk of obtaining excess weight, compared to those, favorite white products.

30. . Aujourd'hui, les régimes basés sur une faible teneur en glucides sont très populaires. Un grand nombre de glucides simples en farine blanche avec un ajout abondant de bonbons peuvent augmenter considérablement la quantité de glycémie et entraîner une augmentation significative du poids. Le riz blanc, la farine doit également être évitée. Ils peuvent être remplacés par du pain par des grains entiers ou du riz brun. Des études menées avec la participation de 74 000 femmes ont montré que ceux qui consommaient plus de deux fois par jour avec des grains entiers étaient 49% moins à risque d'obtenir un excès de poids, par rapport à ceux, les produits blancs préférés.
31. Choose an ordinary coffee .A variety of coffee drinks has a very indirect attitude towards this drink.But they contain hundreds of calories thanks to the 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 skimmed powdered milk.Get the nutritional properties of skimmed milk with a high calcium content and a small number of calories.
32. If you want to piss off, choose products with a small matter 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 a boiled boiled egg, only 70 calories of skimmed protein.In a partially low ricott cheese, there are only 39 calories in a portion.In the 168 calories dark chocolate tile.Studies have shown that a group of people who tried actively to throw the calories and Buir yogurt lost more than pounds than those who only burned calories.Scientists have suggested that calcium in products with a small amount of fat positively affects the body and stimulates the body to divide fats.
33. Enjoy treats aloud exclusively during the long holidays , do not abuse them.Each spoon of ice cream is blocked with a useful fruit.After each piece of a packet of fleas, the hand should stretch behind a bunch of green vegetables.A small piece of cheese should complete 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 diabetes than those who do not.They contain a large number of fibers and calcium, little fat compared to other popular products for breakfast.

35. Try acute salsa sauce and good seasonings which have a rich taste without fat and with a small number of calories.In addition, they burn the body in excess fat.Try them instead of oil or cream
36. Eat fruit instead of drinking fruit juice .Instead of hundreds of "liquid" calories, enjoy an apple, an orange or a piece of watermelon.These fruits will satisfy thirst for much more time than juices.At the same time, there will be less to eat.
37. Reduce the material content of milk .This will help reduce the number of calories consumed by around 20%.If ordinary milk is for you - 2% fat, try one percent!It is worth training a little taste receptors.But it's worth it.
38. Light a small handful of nuts .Studies have shown that the control group, whose diet contained nuts, has lost more weight than those of the food from which they were not.A similar snack sometimes a day helps to turn off hunger and maintain metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruit.
39. Most calories must be received before lunch .The more you eat food in the morning, the less it eats in the evening.And you have more opportunities to burn the calories received before the evening.
40. Brush your teeth after each meal , especially after dinner.The fresh smell of mint will give a signal to the brain that the food intake is finished.