40 useful tips that will help lose weight

Restrictions in nutrition, sports, motivation ... basic ways to lose weight are known to everyone, but few know about small but useful tricks.

Here is a list of 40 simple and sometimes very unexpected recommendations that will help you lose weight for a long time and without too much strain.

1. Approximate daily rate of kilocalories, in which you will not gain weight, you can determine by such a formula your weight in kilograms divide by 0.45 and multiply by 14.
   Weight in kg: 0.45 x 14
   If you want to not just stay in shape, but lose weight, do the same calculation, just instead of real weight, substitute the desired.Adhering to this underestimated figure, you will lose kilograms - albeit slowly, but right.

2. Sprinkle with cinnamonPorridge, yogurt, coffee and any other food with which this spice is combined.It has the ability to accelerate metabolism, and only half a teaspoon per day will help you dump about a kilogram in a month.

3. If you eat in the office,Do not have lunch at your desktop.Studies show that, sitting in front of a monitor or screen of a TV, people consume an average of 250 kilocalories more.

4. Laugh more often.10-15 minutes of laughter daily increase the weekly calorie consumption by 280 kcal.



5. Due to the content of fiber and low calorie contentCarrot juiceHelps to lose weight 1.8 kg for 1.5-2 months.The consumption rate is 1 cup (200 ml) per day.

6. Take tablet calcium.This trace element promotes the breakdown of fats and makes this process 2.6% more effective.

7. During fitness or even simple walks on footListen to rhythmic music- This motivates physical activity and will help you engage in longer.

8. Do not exclude low -fat red meat from food.Protein rich in protein helps to increase muscle mass, and muscle tissue burns much more calories than adipose, even at rest.

9. Get friends into the fitness club.According to statistics, people involved in sports with a group of acquaintances lose weight 30% stronger than single athletes.

10. Eat less salt and more bitter red pepper.Sinoal diet will help get rid of excess fluid, and pepper contains a substance of capsaicin, which accelerates metabolism by 25%.

11. According to a survey of British doctors, one of the main reasons for spontaneous overeating isStress at work.If you are nervous, sit down and take a few deep breaths, you can try the diaphragmatic breathing technique (when inhalation is carried out due to the abdominal muscles).You will gradually calm down, and the desire to eat your troubles will not arise.

12. It is better to engage in fitness in the morning, until your first meal.Firstly, this will accelerate the metabolism for the day ahead, and secondly, the body will spend the energy received not from food, but from your adipose tissue.

13. Use soy sauce.According to a recent study, soy protein in a special way affects our taste receptors and causes a rapid feeling of saturation.

14. Before serving lunch on the tableAny large pieces of food is better to cut.This will allow you to consume approximately 20% of calories less, because in the chopped form a portion seems more to a person than if they are served with one piece.And having deceived your eyes, you will deceive the stomach at the same time.



15. The most effective simulator (from the point of view of calorie burning) is a treadmill.The most effective load after running is a simple walk, which you can do outside the walls of the gym.

16. An ideal breakfast English nutritionists have recognized boiled eggs with a piece of bread or fruits.Eggs are rich in protein, thanks to which the body consumes better calories throughout the day, and carbohydrates present in this dish will charge you with energy and will not allow you to quickly get hungry.

17. Red wine prevents the formation of fat deposits in the abdomen;This effect provides a substance that is part of it, in turn contained by grapes.Just do not overdo it: one glass per day will be quite enough.

18. Turn on calm classical music when you sit down to eat.For such an accompaniment, people eat less on average by 15-20%, since they chew more slowly and better eat.

19. Chew thoroughly.Try to chew each piece of food at least 25 times before sending it to the stomach.Two positive related effects will not be long in coming: firstly, such food is easier;Secondly, the gum massage occurs, which prevents periodontal disease.

20. Chew gum without sugar immediately after eating and two hours later.This will help to cope with unmotivated hunger.

21. Light a grenade.Seeds of this fruit contain a substance that prevents the formation of fat deposits, and the sweet taste beats your appetite.

22. Cook meat not in a pan, and in the oven or on the grill (such a function is in most modern slabs).This method of processing removes excess fat from meat, and frying, on the contrary, adds it.

23. In green tea, caffeine is combined with a special antioxidantthat accelerates the processing of fat into energy.Thus, regular use of this drink is able to disperse your metabolism by almost 20%.

24. Replace the salad and other greens with fresh spinach.With low calorie content in it, the most fiber, which helps to cleanse the gastrointestinal tract and helps the body split fats more effectively.



25. Try goat cheese instead of cow:It is 40% less than calorie, but is not inferior in content of useful elements.

26. Instead of pasta or buckwheat, use lentils or beans as a side dish.Legumes contain a lot of fiber and a special amino acid, which helps to actively get rid of fat deposits.For 2.5 months on the “bean diet” you can drop to 7 kg.

27. Fat from your menu cannot be completely excluded, if only because they are necessary for the absorption of many vitamins and minerals.It is better to replace them with “healthy” ones, that is, instead of oily dairy and meat products, there are turkey meat, fish, linseed and olive oil, eggs, nuts.Studies show that such a replacement not only promotes weight loss, but also extremely useful for the heart.

28. Do not miss breakfast.The refusal of the morning meal increases the total daily calorie consumption by about 100.

29. Although apples stimulate the production of gastric juice and provoke appetite,The consumption of one apple 15 minutes before lunch or dinner reduces the total calorie content of your food by150-200 centuryday.Scientists explain this effect of apples with a high fiber content.

30. A salad seasoned with olive oil is more dietary than dry vegetables.When we consume olive oil, a special protein is produced in the body, and it “tells” our brain that hunger is thickened.Thus, you suppress residual appetite and avoid overeating.

31. Tomatoes contain a rare component that suppresses hunger hormone in the body.To feel its action, just add a few slices to your dinner, put on a sandwich or morning scrambled eggs.

32. The perfect break between meals is 3 hours.If you wait until the next snack or dinner is longer, the blood sugar levels begin to “jump”, the metabolism is lost, and you risk pouncing and overturning.

33. Add paprika to meat and vegetable dishes.There is almost no calorie in it, but there are a lot of vitamin C, which is necessary for the processing of fat deposits into energy.

34. Along with olive oil,salads can be seasoned with ordinary vinegar or sauces based on it.It contains acid that accelerates the process of decomposition of fat and helps to lose weight.



35. Do not eat on the go.Sitting at the table, a person eats 30% less.

36. Eat with those who eat little.As psychologists say, people unconsciously compare the size of their servings with a neighbor’s dinner and adapt to them.Therefore, women who have lunch with men usually eat 20-35% more than usual.But the meal steamed with a girlfriend has a reverse effect.

37. Do not fall into the chair immediately after fitnessOr another intensive load, no matter how tired you are.A light walk within 15-20 minutes will extend the process of decomposition of fat, and a sharp stop, on the contrary, will minimize the effect of your efforts.

38. Energy drinks in4-8Once calorie more coffee and contribute to a sharp increase in blood sugar.So if coffee, even soluble, will slightly accelerate your metabolism and help in the struggle with extra pounds, banan energy, on the contrary, can cause excess weight.

39. Do not drink packaged fruit juices: they have too many sugar and relatively many calories (40-60 per 100 ml).The calorie content of freshly squeezed is about the same, but they contain easily digestible sugars and much more fiber.

40. There are almost 2 times less calories in skim milkthan in the usual, but as much calcium and phosphorus that enhance the process of processing fats in cells.In addition, milk fat is harmful to the heart and blood vessels and leads to an increase in cholesterol.

41. Even if you are very tired, neverDo not neglect your intimate life.Thin burn 150 kilocalories in 20 minutes and helps to develop a special hormone that accelerates metabolism.

42. Cut bread, sausage and cheese with thin, transparent slices.Try to visually deceive your stomach.

43. Arrange once a week fish day.The body's needs in vitamin D will be covered for a whole week.The fish, with the exception of some species, contains little fat and saturates well.Sea fish also reduces blood cholesterol.

44. Dry fruits should always be in your home, for example, prunes, dried apples.Between meals, if you feel severe hunger, you can eat 3-4 prunes or as many slices of apples.

45. Rice contains little sodium (binding fluid in the body), but a lot of potassium (expelling it).If at least once a week you will arrange a rice day (you can add only mineral neutral or alkaline water, but not oil!), You will lose up to 1 kg of body weight and final metabolism products.

Wanting to get rid of excess weight, all women are looking for quick ways to lose weight.But it should be remembered that losing weight is a difficult work in physical terms and moral.To facilitate this difficult process, use the tips, adhering to which you can get an effective result.