Tagged: Lose weight
May 15, 2018 at 6:42 am #189
Nutritionists not casually repeatedly remind us that the best diet is the right diet. Lose weight without diets is easier than you think, and there is a tasty and satisfying, but it is quite possible to lose weight. The most important thing is to stick to a healthy diet and turn a healthy way of life into a habit that will become for you the same routine as brushing your teeth in the morning and 10 pages of a new book in the evenings.
Ready to start acting right now? Below – twenty-two tips that will help you lose weight without dieting and no significant restrictions. It sounds like magic, but, nevertheless, it really works.
If you are accustomed to dining and having dinner like a meteor, try to slow down, because, perhaps, because of the speed you eat more than necessary. And, as a result, you gain extra pounds, instead of getting rid of them. In the first few weeks the timer on the phone will help: set it for 20 minutes, and make sure that the meal takes all this time. Distract to take a sip of water , and thoroughly chew every bit.
The WebMD portal quotes a researcher from the University of Michigan, who admitted that an extra hour of sleep every day helped him to lose 7 kilograms per year. This scenario shows that when you do not get enough sleep, cognitive processes slow down, so that the brain loses the ability to promptly send out signals about hunger and satiety.
Consume more vegetables
Try to make it so that fresh or cooked on the grill (which of them is more useful to fry), vegetables have always been on your table. In addition to obvious utility, they help visually increase the size of the dish, so you do not really think that you ate too little to get enough. Add to this the high water content, which will help maintain optimal hydration and significantly improve the skin condition. Helpful advice: prepare vegetables without butter, and season with lemon juice and fresh herbs.
Do not Forget Soup
Add chicken broth or light vegetable soup to the menu, and you will not notice how the extra pounds will leave you forever. Soup is especially useful at the beginning of food intake, as it slows down digestion, restrains appetite and prevents you from snapping at harmful snacks. Among other things, if you get sick, broth is strategically important for faster recovery and relief of cold symptoms. But beware of creamy cream soups that can “boast” of high fat and calories.
Make a bet on whole grains
Whole grains such as brown rice, barley, oats, buckwheat and wheat, help to saturate with fewer calories, and at the same time reduce the level of “bad” cholesterol in the blood. But, most pleasantly, whole grains are now made from extremely attractive products. For example, wafers and muffins, the basis for pizza and pasta, as well as “white” bread from whole wheat. The main thing is to carefully study the information on the packaging.
Discard the bacon
Refuse to add bacon to the morning scrambled eggs or a sandwich with turkey and bacon for lunch – and 100 calories as it was. It seems very little, but in a week you will get rid of the extra 700 calories, and for two – from 1500 calories, which is comparable to the “cost” of a small cake with berries. By the way, to make a dish more flavorful can and less-caloric tomatoes, granular mustard or soft cheese with fresh herbs.
Modify your favorite dishes
Do you like pizza? There is no reason to refuse it! Just go to the option with a mind: ask to cook pizza on a thin dough, olive oil and using low-fat cheese. It is unlikely that the pizzeria will refuse to fulfill the order, but even if, keep in mind that today the consumer can and should choose from a huge number of producers. So, perhaps it’s time to find a new place, which you can call “your”.
Reduce the amount of sugar
Replace one sweet drink (for example, a glass of soda with plain water), and you will avoid 10 tablespoons of sugar. The scale is impressive, is not it? And if you add lemon, mint or frozen strawberries to water, the flavor will be even better, and the pleasure will be even more than from the usual cola. What is the danger of sweet soda? First of all, the fact that liquid sugar is not fixed by our body as a full-fledged meal. So with one bottle, you can get up to 450 calories, which will go unnoticed. Interestingly, and another: according to research, those who in their craving for sweets prefer candy or chocolate, and not soda, on average, gain less weight.
Use a tall and narrow glass
Another tip from the field of dietology – replace your usual glass by high and narrow, and your weight will decrease without diet. Because this way you will drink 25-30% less juice, soda, wine or any other drink. How does it work? Brian Wansink, Ph.D., Cornell University, explains that visual deception can reconfigure the brain. The tests showed that even in the low and wide glass, even experienced barmen pour more drink than into the tall and narrow.
Agree, there are situations when you can not, and probably do not want to give up a merry event with alcoholic accompaniment. But alcohol blocks the ability of the brain to report satiety and hunger, and in large quantities, and completely destroys this mechanism, so be extremely careful. Nutritionists are advised to follow the scheme: an alcoholic drink, a glass of water, an alcoholic beverage, two glasses of water, an alcoholic beverage. To keep yourself in hand was easier, remember that alcohol contains more calories per gram than carbohydrates or protein.
Drink green tea
Green tea – the most correct option for those who want to get rid of extra pounds. Some researchers suggest that it can temporarily activate the “calorie burning engine” due to the action of phytochemicals called catechins. At least you will, in any case, get a deliciously refreshing drink without a ton of calories.
According to studies published in the Journal of the American Dietetic Association, women doing yoga on average weigh less than those who engage in other sports. Scientists suggest that this can happen because yoga aims to harmonize not only the body, but also the thoughts. That is why people who practice yoga, together with her practice meditation. This allows them to be more calm, effectively resist stress and carefully approach food.
Eat at home
Eat homemade foods at least five days a week. A survey conducted by Consumer Reports showed that this is one of the main habits of “successful weight loss”. In addition to the fact that you finally learn how to cook your favorite lasagna and pesto in your own kitchen, this approach has a lot of other bonuses. For example, significant savings and the ability to re-invent any dish for themselves. Well, and of course, so you can control the amount of sugar, salt and fat consumed, which will benefit your waistline.
Catch a “pause in food”
Most people have a natural “pause in food” – the moment when they put a fork or spoon on a plate for a couple of minutes. Watch this moment, as it means that you can finish the meal right now. Nutritionists say that this is a signal of fullness (but not overcrowding) of your stomach. And, unfortunately, almost all of us miss it.
Chew mint chewing gum
Chew a chewing gum without sugar with a strong minty flavor, when you feel that you are about to dine with burger and French fries. Dinner after work, chatting at a party, watching TV or surfing the net – here are some dangerous scenarios for a thoughtless snack. Mint in the chewing gum interrupts most of the flavors and flavors, so that “harmful” food will not be so attractive. Attention: use this advice should be only in extreme situations, so as not to provoke the production of gastric juice when you are hungry, and do not damage the digestive system.
Take a smaller plate
Professor Brian Wensink, as a result of a series of experiments, found that people eat more and eat more often when using large plates. Just choose a plate half as much, and you will get rid of 100-200 calories per day and from 7-9 extra kilograms per year . It is noteworthy that the volunteers who took part in the food experiment did not feel hunger with a decrease in the plate, and most of them simply did not notice it.
Eat small meals
The best habit of slim people, according to Consumer Reports, is that they eat a little, but often. In other words, five meals a day is the norm from which they retreat only in critical situations. And you just think that it is difficult. Adherents of such a power system are recognized that after a week of frequent food you can not otherwise, so comfortable you will feel.
Try the 80/20 rule
Many celebrities, among them the top model Gisele Bundchen, admit that they can keep themselves in shape and do not get away from their favorite food by allowing 80/20 meals. Its essence boils down to the fact that you should choose a convenient period (a day or a week), then make sure that 80% of the food during this time were healthy foods, and 20% – not the most healthy, but incredibly tasty.
Order food correctly
Restaurant dishes are known to contain more calories and fats than you expect. So keep in mind several strategies of behavior in the restaurant, which, as nutritionists say, will help you keep the portions under control: divide the dish with a friend, order a snack as a main course, choose something from the children’s menu or complement the main dish with a whole salad , but a few leaves of a green salad.
Choose a red sauce
When choosing sauce for pasta or baked potatoes, stop on the red versions, it will be salsa, adzhika, or red pesto. The fact is that sauces based on tomatoes, as a rule, contain fewer calories and much less fat than creamy and, especially, mayonnaise sauces. But remember that the size of the serving still matters.
Sometimes become a vegetarian
The use of vegetarian dishes is an excellent habit for losing weight. No, no one forces you to give up meat completely, especially when you consider that it can be harmful to your health. However, today in every second burger and in every first Italian cafe you can find hamburgers with a bean cutlet or lentils and a paste with spinach and sun-dried tomatoes, the taste characteristics of which you will pleasantly surprise.
When you learned to do without soda for at least five days out of seven or used to cope with overeating with apple slices, and not chips, praise yourself. You were able to make a simple, but at the same time very difficult matter – to tune in to proper nutrition. Now everything will be easier and easier, we know for sure. However, do not forget about the food indulgences, which are necessary in order to reduce the risk of overeating to a minimum. Go to the pedicure, buy a new dress or allow yourself a piece of cheesecake. Because psychological health and a positive attitude are important for a healthy relationship with food, almost more than all of the above.
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