The key to a healthy diet and turn into healthy lifestyle habits, which will become for you as routine as brushing your teeth in the morning 10-page new book, in the evening hours.
Are you ready to start? The below — twenty-two tips that will help you to lose weight without dieting, significant limitations. It sounds like magic, but it really works.
If you're used to eating" like a meteor", slow down, as maybe this is because the speed of eating more than you need. But, as a result, more and more weight, instead of trying to get rid of them. The first few weeks will help the timer setting up the phone for 20 minutes, make sure that the meal lasted. Disturbance to a glass of water, and then thoroughly chew each piece.
The portal WebMD cited research, the University of Michigan (University of Michigan), who admitted that extra hour's sleep every day helped me to lose 7 pounds lighter in a year. This scenario shows that if you don't get enough sleep, your cognitive processes slow down, so the brain loses the ability to send signals about hunger and satiety.
Consume more vegetables
Try to get fresh or grilled (which is more useful fry — can be read here) the vegetables all on the table. In addition to the obvious utility, will help to visually increase the size of the meals that you just don't feel that I ate too little, that is enough. Add to this the high water content, which helps to maintain the optimal hydration and significantly improves skin condition. Useful tip: cook vegetables without oil, pripravljena lemon juice, fresh herbs.
Don't forget the soup
Add it to your menu chicken broth or light vegetable soup and you will not notice the extra pounds gone. Soup is especially useful at the beginning of the meal because it slows digestion, curbs the appetite and allows you to pounce on unhealthy snacks. In addition, if you are sick, the broth is strategically important for the faster recovery, relieve the cold symptoms. But beware of creamy soups, which can "boast" high in fat and calories.
I bet the whole wheat
Whole grains, like brown rice, barley, oats, buckwheat, wheat, help me to feel full on less calories, but at the same time reducing levels of the "bad" cholesterol in the blood. But the best part is that the whole grains, and now make very attractive products. For example, waffles, muffins, pizza base and pasta, as well as the "white" whole wheat bread. The main thing — the attentive study information on the package.
Throw out the bacon
Refrain from adding bacon to your morning omelet or Turkey sandwich, ham for lunch, 100 calories is gone. It seems that a little bit, but in a week will get rid of extra 700 calories, two 1500 calories, which is similar to the "cost" is a small cake with berries. By the way, the food is much tastier less calories tomato, grainy mustard or soft cheese, fresh herbs.
Modify your favorite foods
I love the pizza? There is no reason to give up. I just came to the choice version of the mind: ask them to cook the pizza thin crust, olive oil, low-fat cheese. It is not likely that the pizzeria will be willing to carry out the orders, but even then, if you keep in mind that today's consumer, you need to select a large number of manufacturers. Maybe it's time to find a new place which you will be able to call him "he".
Reducing the amount of sugar
Replace it with a sweet drink (e.g. a glass of soda water), you'll avoid 10 teaspoons of sugar. The scale is impressive, isn't it? But if you add the water, lemon, mint or frozen strawberries, the taste will be even better, the pleasure will be more than the usual Cola. What is the risk that the sweet drink? In the first place, that liquid sugar is not determined by the body as a whole meal. So a glass up to 450 calories to go unnoticed. Another interesting: according to studies, those who desire the sweets rather sweet the chocolate, no soda, on average, gain less weight.
Use tall narrow Glass
Another lifehacker in the area of the science of nutrition — replace of the common glass, high, narrow, the weight is reduced without diet. Because drink 25-30% less juice, soda, wine or other drink. How does that work? Brian (Brian Wansink), Phd the University of Cornell (Cornell University) explains that the visual deception may be configured in the brain. The texts showed that the low, wide glass even experienced bartenders poured more drink than the tall, narrow.
I agree, there are times when you don't know, maybe you don't want to miss the fun events alcoholic accompaniment. But alcohol inhibits the brain's ability to tell fullness, hunger, in large quantities and completely destroys this mechanism, so be very careful. Nutritionists recommend that you follow the system: drink a glass of water, drink two glasses of water to drink. To hold you in his hand, it was easier to remember that alcohol is more calories per gram than carbohydrate or protein.
Drink green tea
Green tea is the best choice for those who want to get rid of the extra pounds. Some researchers suggest that temporarily activate the "engine calorie-burning" due to the action of chemical substances. At least a nice refreshing drink without tons of calories.
The yoga exercises
According to research published in the Journal of the American Dietetic Association, women who do yoga, on average, weigh less than those who participate in other sports. The scientists suggest this may be because of yoga's goal of harmony, not only the body but the mind. Therefore, people who exercise yoga exercise, meditation. This allows them to be more calm, to effectively resist stresses and attentive to the food.
Let's eat at home
Eat home-cooked meals at least five days a week. A survey conducted by The consumer Reports showed that this was one of the most important habits of the "successful dieters". In addition, the fact that you finally learn to cook your favorite lasagna, pesto in your own kitchen, this is the approach a lot of other bonuses. For example, significant savings can be achieved, as well as the ability to have any food in itself. Of course, so you can adjust the amount of sugar, salt, fat, which is advantageous for the waist.
Catch "a break in food"
Most people have a natural "eating pause" — the moment when the fork or spoon in a bowl for a few minutes. Look at this moment, because it means that we finish the meal. Nutritional experts say that it's a sign of completeness (but not completeness) of the stomach. And, unfortunately, almost all of us are missing.
Chewing gum, mint
Chew sugar-free chewing gum strong mint aroma when you feel that a lunch of Hamburger and fries. Dinner after work, socializing at a party, browse the internet — here are a few dangerous situations, and mindless snacking. Mint chewing gum interrupts the most, the flavors, aromas, and "bad" food will not be attractive. Attention: use this tip only in extreme situations, not to provoke the production of gastric juices if you are hungry, don't hurt the digestive system.
A smaller plate
Professor Brian a series of experiments found that people eat more, but more likely to overeat if you use large disks. Simply select the plate two times less, get rid of 100-200 calories per day and 7-9 pounds a year. It is remarkable that the volunteers who took part in the food experiment, I didn't feel that hungry in the reduction of disks, but most just don't notice.
Eat smaller portions
The best habit slim people, since according to surveys, the Consumer Reports that little, but often. In other words, five meals a day is the norm from which to start only in critical situations. You just think it's complicated. The advocates of the system of the food-you have to admit that after a week of frequent feeding, otherwise, it's so comfortable you'll feel.
Try the 80/20 rule
A number of celebrities, including supermodel Gisele Bundchen, recognizing that in such good form and is not displayed in the favorite food, allowing them to 80/20. The essence of the point is that you should choose a comfortable period (days or weeks), and 80% of the power, during this time, the healthy foods, 20% not too healthy, but extremely tasty.
Food order correctly
Restaurant meals known to more calories than you think. So remember, strategy is the number of the restaurant, which, as they say, nutrition experts, will help you keep portions under control: split a dish, a friend, an appetizer than a main course, choose something from the children's menu, or complement a main dish not a salad, but a few leaves of salad.
When choosing the sauce with the noodles or baked potato, stop for the red options, salsa, hot sauce or red pesto. The fact that the sauce is based on tomatoes, usually contain less calories, much less fat, like butter, especially mayonnaise sauces. But don't forget that the size of the dose also matters.
Sometimes becoming a vegetarian
Eating vegetarian food is a great habit for weight loss. No, no one is forcing you to give up meat completely, especially if you consider that it could be harmful to your health. Today, however, everything else is Hamburger, and the first Italian coffee shop to find a hamburger is a Patty made of beans or lentils, pasta, spinach, sun-dried tomatoes, the taste characteristics that will surprise you.
When you learn without a soda at least five days, weeks, or used to cope with the overeating Apple slices, not chips, pat yourself on the back. Maybe even a simple, but yet very difficult to set the proper nutrition. Now everything is easier, simpler, that we don't know for sure. However, don't forget the food concessions, which are necessary in order to reduce the risk of overeating to a minimum. A pedicure, buy a new dress, or let a piece of the cheese cake. Because the psychological, health, and a positive attitude it is important to have a healthy relationship with food, almost better than the above.