40 simpler and easier ways to lose weight

Everyone knows the basic principle of weight loss: it spends more calories than it consumes.But he also knows that most of the diets and rapid weight loss methods do not function as originally promised.If you try to throw a couple: three kilograms, it becomes familiar with the advice of experts how fast and easily lose weight, which will really help lose excess weight in the shortest possible time without consequences for the body.

How fast and easy to lose weight?

1. Write everything you eat for a week This will help lose weight.Studies have shown that people who maintain newspapers of what they eat consume fifteen percent of food except those who do not do this.Special attention should be paid to the weekend.The scientists of the University of North Carolina conducted research and discovered that on Saturdays and Sundays, people consume 115 additional calories, obtained mainly from alcohol and fat.Also in the list there are differentials, sauces, sauces, condiments, drinks, snacks and bars.The advantage in consumption during this period is much greater than in the loss.
2. Add ten percent to the daily consumption of calories .If you think you consume 1700 units and do not understand why you do not lose weight, add another 170 calories.Most likely, a new number is closer to real values.Correct food habits, according to precise numbers.
3. Find a virtual friend who controls 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. Invent a spell. Have you ever 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 repeats the specific positive phrases: "I can lose weight", "today I will go out to walk", "I can face the shelf with cookies in a break for lunch."Repeat these phrases for a long time and become reality.
5. After breakfast, drink water. During morning food consumption, you can pamper yourself and orange juice.But for the rest of the day, concentrate in the water instead of juices and drinks.The average American receives 245 additional calories per day of drinks.This is approximately 90,000 calories per year, which is almost 15 kilograms equivalent!Studies show that despite the large amount of calories, drinks do not cause such saturation as a complete 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 about one hundred calories for one day.And this little victory will help not win almost two kilograms per year!

7. Look at the TV for an hour less The research work of 76 graduates from advanced universities showed that the more you watch television, the more you eat.Satter One Program, which, in fact, does not need, and goes out to walk.
8. At least once a week, do a good cleaning .No matter what exactly the object of cleaning: the floor, the windows, the walls in the shower or the toilet, the machine.The average person weighing a hundred kilograms loses four calories in every minute of cleaning.The creation of half an hour of Shine "will cost" his 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 feeling of hunger feels.If you want certain foods, it is most likely that it is a fleeting desire, and not a true hunger.Before eating something, be sure to really be hungry.Find an alternative activity.For example, express dating or test methods to suppress stress and fight against boredom.
10. It smells like an apple, banana or mint as soon as you felt hungry. It may seem stupid, but it works!Researchers at the University of Chicago examined more than 3,000 volunteers.They discovered that the more people use their nose, the less they want to eat.And they lose more excess weight, an average of 15 kilograms each.One of the theories is that you are cheating on the brain.For him, the food process was successfully completed.
11. Look at the blue more frequently. This is the reason why most restaurants avoid this color by choosing staff and staff.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption.The study showed that when eating in front of the mirror, a person consumes a third food less.The visual receptors focus on the problematic areas and "seem" to be necessary to lose weight.
12. Pass 10 minutes a day, lifting and lowering the stairs .Therefore, with the same amount of food consumed, in a year it will lose up to five kilograms.
13. You need to walk at least 5 minutes every two hours .Are you sitting at the table all day?A five -minute walk every one hundred twenty minutes and 20 minutes at the end of the day is the minimum for which you must fight.Therefore, each break will benefit the body.And let someone more eat chocolate.
14. A daily walk of 30 to 45 minutes .For half an hour, the additional "calories" have disappeared, which have been described today.But this time it is not enough to start losing weight.Another additional fifteen minutes will help to restore 15 kilograms without any amendment to the energy process.

15. . Para la media hora estándar, las "calorías" adicionales han desaparecido, que se han calificado hoy. Pero esta vez no es suficiente para comenzar a perder peso. Otros quince minutos adicionales ayudarán a restablecer 15 kilogramos sin ninguna enmienda al proceso de energía.
16. Do not buy food ready in any way .The merchants behind the counter are aware of how to attract the buyer and turn it into a regular customer.Its main "assistants" are sugar, fructose, corn syrup, etc.If you cannot refuse to chew on the street, buy fruit instead of prepared foods.But if I already had to buy a similar product, be sure that you do not have ketchup, mayonnaise and condiments.In grain, look for a content of more than two grams of fiber per 100 calories.A brief list of ingredients means that there are no unnecessary and harmful flavor flavors in the product.
17. Put a fork or 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 slow enough, the brain will decide that you no longer need to have lunch.
18. Lose weight with clothes .Every time the clothes begin to be large, buy a new one, in size.The idea of constantly updating the closet 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 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 amount of calories it eats.After stopping doing this, you can save up to three hundred calories per day or approximately 15 kilograms per year.
20. Take a walk to dinner and lose calories and appetite .Studies for more than one hundred women showed that 20 minutes on foot reduce appetite and increase the sensation of body saturation, even with a light snack.
21. At least one day of active vacation per week .Omits the current series of your favorite series and enjoy the views of the nearest park.Not only will you sit less, it will not get additional calories because the package with corn palomites will remain sealed.You can expect sports such as: tennis, a walk through the city's historical monuments with a guide, bicycle excursions or bowling.

22. Buy a step .Attach it to the belt and establish the objective of taking at least a thousand additional steps per day.On average, a person takes 2000-3000 steps.After having added a couple of thousands more to this indicator, the weight will suddenly leave and the new will not win.
23. Put less food in front of you and consume less calories less .Of course, the more food the comma, especially if you are currently hungry.Instead of using conventional large dining plates with a width of 20-30 centimeters, you can try a diameter dish up to 15 cm.Instead of semi-litros-paired cups.And in some cases, small cups of coffee.
24. Ninety percent of food should be used at home .The more eat, the faster excess weight will get.Coffee and restaurants generally serve fatty portions in huge dishes.
25. Serve food in small dishes, not large dishes .If you prefer food in huge restaurant dishes and baby of large cups, it will be difficult to lose weight, consumption is higher in 150 calories in a single meal!But a small dish 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, the more food on the table.In addition, you must be longer on 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 it is necessary to eat quickly, buy a short shipment, a small corn popcorn, a small salad and a mini-Damurgura.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 less calories in an appointment.A good option will be tsukini, tomatoes, cucumbers, which barely contain calories.Nor is it bad and salads.But you will not be full of water.Saturation receptors react only to food and deceive the body with sweet sodas, tea, coffee or juice.
29. Increase the number of vegetables in food .You can get a good double salad dinner with pasta full of vegetables: broccoli, carrots and tomatoes in terms of calories equal to a small mayonnaise of fuel replenishment.

30. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large amount 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 with bread with whole grains or integral rice.The studies carried out with the participation of 74,000 women showed that those who consumed more than twice a day with whole grains had 49% less at risk of increasing excess weight, compared to preferred white products.
31. Choose ordinary coffee .A variety of coffee drinks have 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 very few calories.And when it is made of good grains, we are indescribable!You can also try the skim milk of dust.Obtain the nutritional properties of skim milk with a high calcium content and a small amount of calories.
32. If you want to pamper yourself, choose products with small fat content They will help get rid of the feeling that he was deprived of food with a higher calorie content.So, for example, honey contains only 64 calories in a tablespoon.In a boiled boiled egg 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 drink yogurt lost more than kilos than those who only burned calories.Scientists suggested that calcium in products with a small amount of fat positively affects the body and stimulates the body to divide fats.Each ice cream spoon is stuck with a useful fruit.After each piece of a package of french fries, the hand should stretch behind a lot of vegetables.A small piece of cheese must complement a large fruit salad dish.
33. Eat drinks for breakfast five days a week Studies have shown that people who feed on flakes at least five times a week have much less risk of obtaining diabetes than those who do not do this.They contain a lot of fibers and calcium, little fat compared to other popular breakfast products.
34. . Los estudios han demostrado que las personas que se alimentan de copos al menos cinco veces a la semana tienen mucho menos riesgo de obtener diabetes que aquellos que no hacen esto. Contienen una gran cantidad de fibras y calcio, poca grasa en comparación con otros productos populares para el desayuno.

35. Try acute sauce sauce and good condiments which have a rich flavor without fat and with a small amount of calories.In addition, 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 will satisfy thirst for much longer than juices.At the same time, there will be less to eat.
37. Reduce the fat content of milk .This will help reduce the amount of calories consumed by approximately 20 percent.If ordinary milk is for you: 2% fat, try one percent!It is worth training a little flavor receptors.But it is worth it.
38. Light some nuts The studies have shown that the control group, whose diet contained nuts, lost more weight than those whose diet no.A similar snack a couple of times a day helps to turn 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 eaten at night.And has more opportunities to burn the calories received before night.
40. Brush the teeth after each meal , especially after dinner.The fresh smell of the mint will give a signal to the brain that food intake is over.