40 easiest and easiest ways to lose weight

Everyone knows the basic principle of weight loss - they spend more calories than they consume.But you also know that most diets and methods of fast weight loss do not work as it was originally promised.If you try to throw a few - three kilograms, get to know the expert advice, how quickly and easily lose weight, which will lose excess weight in the shortest possible time without consequences for the body.

How quickly and easily to lose?

1. Write down everything you eat for a week.This will help to lose weight.Studies have shown that people who do the diaries of what they eat consume fifteen percent of food less than those who do not.Special attention should be paid to the weekend.Scientists from the University of North Carolina carried out research and found that on Saturday and Sunday, people consumed additional 115 calories that were mainly obtained from alcohol and fats.There are also spreads, sauces, sauces, spices, drinks, snacks and bars.The advantage of consumption during this period is much higher than with loss.
2. Add the daily calorie consumption ten percent .If you believe that you consume 1700 units and do not understand why you don't lose weight, add another 170 calories.Most likely, a new number will be closer to real values.Correct the habits in food, based on exact numbers.
3. Find a virtual friend who monitors your weight .Vermont University examined with volunteers for eighteen months.According to the results, a report to a virtual instructor is - a friend is much more comfortable than a person in a self -help group.
4. Get in a spell. Have you ever heard of personal prophecies?If you focus on things that need to be changed.Instead of (it does not matter whether you believe it or not) you despair the targeted positive sentences: "I can lose weight", "today I will definitely go for a walk", "I will be able to confront the shelf with cookies during a lunch break."Repeat these sentences for a long time and you will become a reality.
5. Drink water after breakfast. You can spoil yourself and orange juice during the morning food consumption.However, concentrate on the water instead of juices and drinks in the rest of the day.The average American receives additional 245 calories per day of drinks.This is around 90,000 calories a year, which corresponds to almost 15 kilograms!Studies show that despite the large number of calories, there are no drinks such as a complete meal.
6. Plan the day so that it has fewer than three meals .Or drink a glass of orange juice less a day.These actions will help save about a hundred calories for one day.And this little victory will help not win almost two kilograms per year!The research work of 76 graduates of advanced universities showed that the more they television, the more they eat.Rich a program that you don't need and go for a walk.

7. Perform good cleaning at least once a week .It doesn't matter what exactly the object of cleaning is - the floor, window, walls in the shower or the toilet, machine.The average person with a weight of a hundred kilograms loses four calories in every cleaning.The half -hour creation of the gloss costs your body in 120 calories.The equivalent of a large glass of vanilla yogurt.
8. Hurry yourself in front of a new meal Often people consume so much food out of boredom, nervousness or disappointment that they don't even remember how the physical feeling of hunger can be felt.If you want certain foods, it is most likely a fleeting desire and not a real hunger.Before eating something, make sure that you are really hungry.Come up with an alternative activity.For example, express - dating or try methods to suppress stress and fight against boredom.
9. Beeilen Sie sich vor einem neuen Essen. Oft konsumieren die Menschen aus Langeweile, Nervosität oder Enttäuschung so viel Essen, dass sie sich nicht einmal daran erinnern, wie das physische Gefühl des Hungers zu spüren ist. Wenn Sie bestimmte Lebensmittel wollen, ist es höchstwahrscheinlich ein flüchtiges Verlangen und kein wahrer Hunger. Bevor Sie etwas essen, stellen Sie sicher, dass Sie wirklich hungrig sind. Sich eine alternative Aktivität einfallen lassen. Zum Beispiel ausdrücken - Dating oder Versuchen Sie Methoden zur Unterdrückung von Stress und Kampf gegen Langeweile.
10. Rie the apple, a banana or a mint as soon as you feel hungry.It may seem stupid, but it works!Researchers at the University of Chicago examined more than 3,000 volunteers.They found that the more people use their nose, the less they want to eat.And they lose more excess weight - an average of 15 kilograms.One of the theories is that they deceive the brain.The food process was successfully completed for him. Look at blue more often.
11. This is the reason why most restaurants avoid this color when choosing employees and employees.Try to avoid red, yellow and orange in the kitchen.Studies have shown that you stimulate food consumption.The study showed that a person uses a third less food to eat compared to the mirror.The visual receptors concentrate on problem areas and resemble that it would be necessary to lose weight. Spend 10 minutes a day, climb and drop the stairs down
12. .In one year you will lose up to five kilograms in one year in a year. You have to run at least 5 minutes every two hours.Are you sitting at the table all day?A five -minute walk every hundred and twenty -twenty minutes and 20 minutes at the end of the day is the minimum that you have to strive for.So every break benefits the body.And let someone else eat chocolate.
13. Increase a daily walk from 30 to 45 minutes .The additional "calories" that were achieved today have disappeared for the standard hour.But this time is not enough to lose weight.Another fifteen minutes help to reset 15 kilograms without changes to the power process.
14. Sie müssen alle zwei Stunden mindestens 5 Minuten laufen. Sitzen Sie den ganzen Tag am Tisch? Ein fünfminütiger Spaziergang alle hundertzwenzwanzig Minuten und 20 Minuten am Ende des Tages ist das Minimum, nach dem Sie streben müssen. So kommt jede Pause dem Körper zugute. Und lassen Sie jemand anderen Schokolade essen.

15. Erhöhen Sie einen täglichen Spaziergang von 30 auf 45 Minuten. Für die Standard -halbe Stunde sind die zusätzlichen "Kalorien" verschwunden, die heute erzielt wurden. Aber diese Zeit reicht nicht aus, um Gewicht zu verlieren. Weitere fünfzehn Minuten helfen, 15 Kilogramm ohne Änderungen des Stromverfahrens zurückzusetzen.
16. Do not buy food provided in any form .The dealers behind the counter are aware of how to attract the buyer and make him a regular customer.Your most important "assistants" are sugar, fructose, corn syrup, etc. If you do not refuse to chew on the street, to buy fruit instead of getting ready.However, if you already had to buy a similar product, carefully make sure that there is no ketchup, mayonnaise and spices.Search for more than two grams of fiber per 100 calories in the grain.A short list of ingredients means that there are no unnecessary and harmful taste flavors in the product.
17. After each bite, place a fork or a spoon on the table .During these breaks, think of the pleasant events that took place during the day.Drink more water.If you eat slowly enough, the brain decides that you no longer need lunch.
18. Lose weight with clothing .Every time the clothes grow up, buy a new one in size.The idea of constantly updating the wardrobe works excellently if you are constantly in good condition and want to improve your body.
19. Keep the kitchen up to twelve hours a day closed .After dinner, wash all the dishes, wipe off the counters, switch off the light.If necessary, close the cupboards and a refrigerator on the lock.Food consumption significantly increases the number of calories you eat late at night.After you have set it, you can save up to three hundred calories a day or about 15 kilograms per year.
20. Take a walk to dinner and you lose calories and appetite .Studies for more than a hundred women showed that 20 minutes on foot reduce appetite and increase the feeling of body saturation even with a slight snack.
21. At least one day of active vacation per week .Skip the current series of your favorite series and instead enjoy the view of the next park.They not only sit less, they also do not receive any additional calories because the package with popcorn remains sealed.You may be expecting sports like: tennis, a walk along the city's historical monuments with a guide, bicycle trips or bowling.

22. Buy a step .Attach it to the belt and set the goal of taking at least a thousand additional steps a day.On average, one person takes 2,000 steps.After a few thousand to this indicator, the weight will suddenly leave and the new will not increase.
23. Put less food in front of you and you will consume fewer calories less .The more eat more, the more they eat it, especially if they are currently hungry.Instead of using conventional large escutors with a width of 20 to 30 centimeters, you can try out a saucer with a diameter of up to 15 cm.Instead of half-literal cup-stop cups.And in some cases small coffee cups.
24. Ninety percent of food should be used at home .The more you eat, the faster to excess weight.Café and restaurants usually serve greasy portions on huge plates.
25. Serve the food on small plates, not on large dishes .If you prefer food on huge restaurant slabs and drinks from large cups, it is difficult to lose weight - consumption is 150 calories higher in just one meal!However, a small plate helps to avoid these problems and ten kilograms per year.
26. Eat alone .The independent food will help keep much more calories than group consumption.The more people, the more food on the table.You also have to be at the table longer.Sincere conversations about life contribute to this.And as a result, an increase in the number of calories.
27. Order the smallest part .If it has to eat quickly, buy a short Sentwitz, a small popcorn, a small salad and a mini-Gamurger.If there is a lot of food, we eat it regardless of the presence of a feeling of hunger.
28. Consume foods with a lot of fluid and you get fewer calories in an appointment.A good choice are Tsukini, tomatoes, cucumbers that contain hardly any calories.Not bad soups and salads either.But they won't be full of water.Sitting receptors only react to food and deceive the body with sweet soda, tea, coffee or juice.
29. Increase the number of vegetables in food .You can get a good dinner from double salad with noodles with vegetables - broccoli, carrots and tomatoes in relation to calories that correspond to a small tanking mayonnaise.

30. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates made of white flour with plenty of sweets can significantly increase the amount of blood sugar and lead to a significant weight gain.White rice, flour should also be avoided.They can be replaced by bread by wholemeal products or brown rice.Studies carried out with the participation of 74,000 women showed that those who consumed more than twice a day with whole grain products were 49% less exposed to gaining excess weight compared to these preferred white products.
31. Choose ordinary coffee .A large number of coffee drinks have a very indirect setting to this drink.But thanks to cream, sugar, milk and sugar syrups, they contain hundreds of calories.A cup of conventional coffee with low -fat milk has extremely few calories.And if it consists of good grains, we are indescribable!You can also try lean powder milk.Get the nutritional properties of skimmed milk with a high calcium content and a small number of calories.
32. If you want to spoil yourself, select products with a small fat content from .You will help you get rid of the feeling that you have been robbed of food with a higher calorie content.For example, honey contains only 64 calories in a tablespoon.Cooked in an egg only 70 calories from Skim protein.In a partially low RICOTT cheese, there are only 39 calories in a portion.168 calories in the tile of black chocolate.Studies have shown that a group of people who actively try to reject calories and drink yogurt lost more than kilos than those who only burned calories.Scientists suggested that calcium in products with a small amount of fat influence the body positively and stimulates the body to split fat.
33. Enjoy high -calories only in large holidays do not abuse them.Each spoon ice is jammed with a useful fruit.After each piece from a pack of chips, your hand should stretch behind a bunch of green.A small piece of cheese should add a large plate of fruit salad.Studies have shown that people who feed on flakes at least five times a week are much less jeopardized to get diabetes than those who do not.They contain a large number of fibers and calcium, little fat compared to other popular products for breakfast.
34. . Studien haben gezeigt, dass Menschen, die sich mindestens fünfmal pro Woche von Flocken ernähren, viel weniger gefährdet sind, um Diabetes zu bekommen als diejenigen, die dies nicht tun. Sie enthalten eine große Anzahl von Fasern und Kalzium, wenig Fett im Vergleich zu anderen beliebten Produkten zum Frühstück.

35. Try acute salsa sauce and good spices that have a rich taste without fats and with a small number of calories.They also let the body burn excess fat.Try it instead of oil or cream
36. Eat fruit instead of drinking fruit juice .Instead of hundreds of "liquid" calories, enjoy an apple, an orange or a piece of watermelon.These fruits satisfy the thirst much more time than juices.At the same time there will be less to eat.
37. Reduce the fat content of milk .This will help reduce the number of calories by about 20 percent.If ordinary milk is for you - 2% fat, try one percent!It is worth training the flavor receptors a little.But it's worth it.
38. Light a little handful of nuts .Studies have shown that the control group, whose diet contained nuts, has lost more weight than those in whose diet they were not.A similar snack helps a few times a day to delete hunger and maintain the metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruits.
39. Most calories should be received before lunch .The more you consume food in the morning, the less you eat in the evening.And you have more options to burn the calories preserved before the evening.
40. Brushing your teeth after every meal especially after dinner.The fresh smell of mint gives the brain a signal that the food intake is over.