If you feel that you've gained weight for the last time, don't despair.Right now start to follow at least one of the 28 rules, and in less than a month you will take a big step to becoming more healthy and toned, not even sitting on a diet.
Rule 1. Drink before the meal a glass of water, especially in front of guests or restaurant. Water churns appetite and helps you to monitor what and how much you eat. Drinking at least eight glasses a day, you also struggle with stagnation of fluid in the body. Normal consumption of water is the key to weight loss," says Dr. Donald Robertson, Director of the Southeast center for nutrition and treatment of obesity in Scottsdale, Arizona.
Rule 2. Eat wisely, and not as less as possible. The sea itself hunger, you will not lose weight. The body reacts to the lack of calories by fat accumulation and inhibition of metabolism. And indulging in need of food, people often do not stand up and allows himself to "carouse". Meanwhile, eaten in the morning bowl of cereal with high fiber content can save you from severe hunger during the day. "Fibre, low in calories and fills the stomach, " says Lori Meyer, a dietician from Milwaukee. "Besides helps lower cholesterol".
Rule 3. Try snacking four to six times a day is a healthy alternative to the three main meals. Do this at regular intervals of time to maintain a stable blood sugar level and remove the appetite. Frequent food stimulates the metabolism, enabling the body's fuel for burning extra calories.
Rule 4. Start a food diary and physical activity, noting that, when and why you eat and also the exercise. Don't forget to include the liquid. You will notice a certain sequence, which will allow you to identify your bad habits and their causes. If your diary will reveal date night with a bowl of cookies, you will know that at this time you need to occupy yourself with something else.
Rule 5. Learn the nutritional characteristics of products. Divide the total number of calories in calories from fat. Your diet is the amount of calories from fat should be less than 30 percent of the total figures. A closer look at food labels prepares a surprise to you: all these do not contain fat pastries can be filled with sugar, which contributes to the diet of useless calories and spoils the teeth. Sugar hides labels for names: dextrose, glucose, honey, corn syrup, fructose, lactose, processed corn starch, maltodextrin, maltose, malt and molasses.
Rule 6. Eat soup. Afternoon or evening cook clean broth or tomato soup-consomme as a light but hearty first course. One study showed that people who eat the first bowl of soup without cream, usually used then fewer calories. Low-fat soup, like water, can cause a feeling of satiety at low calories.
Rule 7. Make fresh fruits and vegetables more appetizing, prepare them in advance and put in the fridge in a transparent container. For example, wash, clean n cut sliced apples, lightly sprinkled them with lemon juice so they do not darken.
Rule 8. Avoid snacking (except the most raw fruits and vegetables): it is not so harmless as it seems. Small portions can be a lot of calories. 60 grams of oatmeal with nuts and raisins contains 280 calories and 16 grams of fat per Cup of peanut - 840 calories and 68 grams of fat. Two large muffins with blueberries can be stuffed 394 kcal and 8, 1 gram of fat.
Rule 9. Do not worry if you slowly lose weight. Focus on positive changes in your life and how improved your health. Then you will not throw all, losing weight for three months just four kilos instead of seven, says psychologist from Miami Eric Goldstein, who heads the office treatment of stress in the sanatorium "Doral". "I recommend to set such goals that depend on you, for example, to go to the gym three times a week or eat less fat. If you achieve these goals, the desired result will come by itself".
Rule 10. Reward yourself. For every ten minutes of exercises, throw in a box of fifty dollars. Eventually you accumulate enough money to fork out on a new pair of sneakers or swimwear. One resident of Memphis gave me a boat, and dropping nine pounds, easily able to cross on her lake. Just don't cheat. For every missed you ten minutes of exercise remove the coin.
Rule 11.
Go with two percent milk to skim. If you drink two cups a day, the difference in fat - five grams compared with 0, 5 grams per Cup skim milk for the week will be 63 grams. This means reducing weight by more than three pounds per year.
12.
Increasing the load in the gym, you can build muscle, which is heavier than fat, so do not evaluate its success only by weight. Buy cm and measure the waist, hips and chest.
Rule 13. Home eat on small plates. Most people eats a smaller portion, if it is served on a small plate. "You think you eat a lot, because your plate is full, but in reality you eat less, " explains nutritionist Dr. Meyer. And people clean plates regardless of their size
Rule 14. If you have a sweet tooth, satisfy your appetite with sweet fruits and vegetables. The ear of corn only 85 calories and one gram of fat. Other treats for the sweet tooth: butterscotch (25 calories and no fat), hot diet cocoa (25 calories, no fat) and cinnamon tea (no calories, no fat).
Rule 15. Don't be fooled. One fat-free biscuits may contain only 50 calories, but if you usually eat a whole box, then your portion may be about 600 kcal.
Rule 16. If you hate exercise, "work in the garden or find another suitable occupation," advises psychologist Dr. Goldstein. His patient, weighing 135 pounds, didn't like any activity, except for trips to the store. "We found the biggest shopping centre in the city and made a deal. Before to buy something, she had to walk two and a half kilometers around the Mall. Doing this four times a week, she is five months dropped twenty-two and a half kilograms." The house and be active, advises Thomas A. Wadden, Director of Program violations weight and nutrition at the medical faculty of the University of Pennsylvania. Use the stairs every five minutes of climbing stairs burns 50 calories. The refusal of one of the telephones in the home can add up the miles travelled per year and to reduce the weight of one kilogram.
Rule 17. Live by the rule "90 10": 90 percent of the food should be healthy, and the remaining ten can make your favorite dishes at reasonable limits. "Forbidden food does not exist, " says Frank Alvin, Director of the nutrition Center of diet and health at Duke University in Durham, North Carolina. - All that matters is her number".
Rule 18. Kitchen scale will help you determine the size of portions. The portion of meat or fish should weigh no more than 90 grams, or not to exceed the size of a deck of cards. (You need two to three servings a day.) If your portions exceed the norm, the same probably can be said about your thighs.
Rule 19. Small changes can make a huge difference. Here is an example: the transition from regular coke to diet will help you lose seven and a half extra pounds per year. Reduce the calories and fat in eggs, using only proteins. There are only 17 calories and no fat, whereas in whole eggs 75 calories and five grams of fat.
Rule 20.
Satisfy your craving for delicious and podstegnuta metabolism - spicy food. According to some studies, hot spices able a few hours after meals to curb hunger and increase the calories you burn. Some experts believe that incomplete teaspoon spice to the dish enough to accelerate the metabolism by 25 percent within three hours. "I eat spicy food even at Breakfast," says Maria Simonson, Director of the Clinic's health, weight and stress of Medical institutions Johns Hopkins in Baltimore.
21.
Swear to watch TV only for physical exercise. Use dumbbells, a bench aerobics or exercise equipment such as treadmill, stepper or exercise bike.
Rule 22. Set specific goals, for example: "I will practice four times a week for half an hour or 2nd'll eat only healthy snacks". The main thing - to choose achievable goals that will ensure your success.
Rule 23.
In order to improve the shape and strengthen muscles, combine the sports that burn calories, such as walking, Jogging or Cycling, strength training at least twice a week. Research conducted by Westcott, American consultant on power exercises Christian youth Union, showed that a combination of exercises is more effective than aerobics or dieting separately. 15 minute exercises, which strengthen the cardiovascular system, 15 minutes of strength exercises five times a week and diet with a low fat diet has allowed eight weeks to lose four and a half pounds of fat and to build one kilogram of muscle. Those who have restricted the consumption of fats and do aerobics for 30 minutes, dropped only two pounds and not pumped muscles. You can use dumbbells or raise half-liter bottles of water.
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24. Count calories, as the family budget. If you eat extra calories to compensate for this additional exercises that burn them. Four cherries in chocolate, for example, will require about 20 minutes of exercise.
Rule 25.
After a family dinner, not plushies in front of the TV and eat a disastrous dessert and invite your relatives together to walk or ride a bike. Make it a family tradition. Every evening add to your stroll around the block until you will work together to practice for 30 minutes.
Rule 26. If possible, replace foods with high fat content more useful. Avoid mayonnaise in sandwiches (one hundred calories per teaspoon) and use mustard, saving on 95 calories and 11 grams of fat. Sprinkle the dish low-fat cheese. Another way: reduce the fat content in the cutlets in half, replacing half of the meat over mashed black or mottled beans. Excellent replacement will be and the mushrooms with meat smell. For cupcakes, use applesauce instead of the same amount of vegetable oil to get 53 kcal fat instead 992 fat calories.
Rule 27. Politely refuse treats, heartily offered by friends and family, explaining that save calories for another meal or compensate recent gluttony. Since the content of cholesterol in my blood significantly exceeds the recommended limit of 200 units, I have the perfect excuse to avoid sweets: the order of a physician.
Rule 28. Never bring home Goodies. Whatever you bring, you will eat. So when your kids want ice cream, take them to a cafe and order a coffee or low-fat yogurt. And in a diner for burgers and let them lead your spouse. And finally drifted off to sleep, imagine yourself strong and slender. Athletes often say, if you can imagine it, you will be able to achieve this. Very soon you will no longer have to dream about how you will look, - it is enough to look in the mirror.
Source:
Fitnescatalog.ru
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