Step 1: more traffic!
No one diet will not work if you the whole day sitting. In the course of evolution the human body has been formed so that to walk 6-8 miles a day is normal for him. So think, where would you get traffic. Maybe instead of watching TV series walk to the nearest supermarket and there like warm through the endless divisions? Or more often to clean the apartment, because while cleaning you too go! Another option is to walk in guests, not to call in the neighboring Department, and go back legs... Finally, even sitting in front of the TV or standing in a public transport, you can strain the muscles of the thighs, buttocks, abdomen. Quietly, without requiring a separate time and gives a good result!
Of course, the fun and fashionable option is to go to the gym. You can buy a season ticket to the club or the pool, or you can study at home under the DVD disks with the programs, or just make banal morning exercises: 3-5 times a week for 30-40 minutes will be enough.
Step 2: eat little and often!
Long breaks between meals provoke hunger. Hunger, in turn, encourages more than necessary. Moreover, if the feeling of hunger occurs regularly, the body slows down the metabolism, because the energy is supplied intermittently! This means that the body spends less calories on the daily needs, and the maximum obtained from food, energy tries to store as fat. In fact, hunger is the enemy of weight loss. But frequent meals just creates a feeling as if the constant satiety. It speeds up the metabolism, the body tries to burn more calories. As the man is fed, not drawn to overtly harmful high-calorie treats (pasties, chocolate bars and snacks, cakes and so on). The "catch" something high calorie and not limited to one portion of the situation, it is typical for those who rarely eats little or starving.
So strive to five meals a day. Breakfast, brunch, lunch, afternoon tea and dinner is not done just like that! Because you eat often, you don't need the three-storey sandwiches with butter and sausage for Breakfast or a healthy chunk of fatty pork for lunch. Morning sandwich can become thinner and more modest (without oil), because soon you will find the second Breakfast, a small serving of cereal, or yogurt, or a couple of bananas. Similarly, chop them in pieces, and add low-calorie products other meals. Notice all sorts of bread with high fiber content, vegetables, fruits. Careful reading of labels will soon be rewarded metabolism will accelerate, and the weight will go to normal.
Step 3: less fat!
This does not mean that we must say goodbye to butter, cheese and meat. Note: many of the products are not that fat, you need to add fat! A simple example: boiled potatoes and potatoes fried in butter - the second variant of the fat a lot more, even if cooked, you add the butter, sour cream or milk. In General, try smaller fry, for any roasting dish will add fat and carcinogens. Try more boiled, stewed, steamed or grilled, finally, bake and fry with almost no oil in the pan with non-stick coating.
Next step: notice how much mayonnaise you put in salads, sour cream in soups, cream in coffee. Almost always it turns out that this number can be reduced by half without sacrificing taste! Check.
Another tip on animal fats. Maximum fat in chicken is concentrated under the skin, and it is in this fat accumulates a maximum of chemicals and carcinogens. So it is safer to cook the bird, pre-clearing the skin. With meat excess fat is also better to cut. But fatty fish type salmon or halibut weight loss will not hurt, on the contrary, it contains fatty acids omega-3, which we often lack. They normalize the metabolism, support the health of blood vessels and even help you lose weight! That's just smoked and salted fish in this plan is almost useless, it is better to buy a piece of chum salmon or salmon and bake or cook for a couple.
Step 4: drink unsweetened!
About harm to the figures carbonated sweet drinks all already know about. But few people know that fruit juices in this respect no better. In them there is absolutely no dietary fiber, but glucose and fructose contained in excess, and often also sprinkled with sugar. As a result, even freshly squeezed fruit juices in their calorie content "weigh" more light beer! So it is better to refuse them, but if you want juice - drink vegetable. Coffee and tea is also better to drink without sugar or with minimum quantity. Try to buy different varieties, to drink tea and freshly brewed coffee only and to learn to distinguish between taste - then sugar will seem unnecessary.
Step 5: minus 25%!
Get ready, this step is perhaps the most difficult. In each already familiar portions 25% (one quarter) should be replaced with low-calorie vegetables. That is, any vegetables, except potatoes in any form. Beets and carrots are possible, but without mayonnaise and not more than once per day. Everything else - cabbage, peas, celery, kohlrabi, lettuce, leeks, without restrictions. Remember that every time you sit there! Learning, comfort myself with the fact that thus you reduce daily calories by 25% (about 500 calories) and do not experience hunger! And vitamins and dietary fiber contained in vegetables, normalize the gastrointestinal tract and improve the condition of skin and hair.
Step 6: easy dinner!
Now make for dinner was a minimum of carbohydrate and fat. Perfect - baked chicken breast without skin and vegetables, or cheese with a little fat, or yogurt and low-calorie fruits (apples, pears, citrus fruits, kiwi). Then during sleep will not be released hormones that promote fat deposition, on the contrary, the body will be the night to take energy from fat - more-nowhere. However, do not try to avoid carbohydrates and fats from the diet is unnatural and therefore bad for health.
Step 7: get rid of salt!
Salt retains water, so eliminating salty foods and not prisalivaya food for 2-3 days to lose 1-2 kg But not at the expense of fat, but due to the water. Of course, it'll be back as soon as you will start again food salt. However, to Shine on important event time. In addition, many full of people to remove the excess water you need - this hidden swelling prevents to lose weight and slows down the metabolism. So "empty to drink" at least 5-7 days in a month is very useful. These days keep in mind that many seemingly unsalted products - some cheese, bread, sausage, salt, i.e. Sodium chloride, quite a lot, they also better have at minimum.
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