40 simplest and easiest way to lose weight

Everyone knows the basic principles of weight loss - you spend more calories than you eat.But you also know that most diets and fast weight loss methods do not work as promised originally.If you try to get rid of a few - three pounds, recognize expert advice as fast and easily lose weight, which will actually help you lose excess weight in the shortest time without the body.

How fast and easy to lose weight?This will help you lose weight.Studies have shown that people who keep the diary what they eat, using fifteen percent of less food than those who do not do this.Special attention should be paid over the weekend.Scientists at the University of North Carolina conducted research and found that on Saturdays and Sundays, people used an additional 115 calories, especially from alcohol and fat.Further on the list there are spreads, sauces, sauces, seasonings, drinks, snacks and bars.Advantages of consumption during this period are much higher than losses.If you think you take 1700 units and don't understand why you don't lose weight, add 170 more calories.Most likely, the new number will be closer to the actual value.Fix food habits, based on the right number.

1. Find a virtual friend who will monitor your weight Vermont University conducted research with volunteers for eighteen months.According to the results, reports to virtual teachers - friends are more comfortable than someone in the support group.
2. Come with a spell. Have you ever heard of personal prophecy?If you focus on what needs to be changed.Instead of (it's okay if you believe it or not) desperate to repeat the targeted positive phrase: "I can lose weight", "Today I will definitely walk," "I will be able to face shelves with cookies at lunch break."Repeat this phrase for a long time and they will come true.
3. . Vermont University menjalankan penyelidikan dengan sukarelawan selama lapan belas bulan. Menurut hasilnya, laporan kepada pengajar maya - kawan lebih selesa daripada seseorang dalam kumpulan sokongan.
4. Datang dengan mantra. Pernahkah anda mendengar tentang nubuatan peribadi? Jika anda memberi tumpuan kepada perkara yang perlu diubah. Daripada (tidak mengapa jika anda percaya atau tidak) putus asa mengulangi frasa positif yang disasarkan: "Saya boleh menurunkan berat badan", "Hari ini saya pasti akan berjalan -jalan," "Saya akan dapat menghadapi rak dengan cookies pada waktu rehat makan tengah hari." Ulangi frasa ini untuk masa yang lama dan mereka akan menjadi kenyataan.
5. After breakfast, drink water.During morning use, you can indulge in orange juice.But throughout the day, focus on water instead of juice and drinks.The average American receives an additional 245 calories daily from drinks.This is about 90,000 calories a year, which is almost 15 pounds equivalent!Studies show that despite many calories, drinks do not cause saturation such as full food.Or drink one glass of orange juice daily less.This will help save about a hundred calories for a day.And this small victory will help not get almost two kilograms a year! Watch TV one hour less
6. Research work 76 graduates of advanced universities show that the more you watch TV, the more you eat.A program, which you are, in fact, unnecessary, and walking. At least once a week, do good cleaning

7. No matter what the cleaning object - floor, windows, walls in the bathroom or toilet, machine.A normal person weighing one hundred pounds lost four calories in a minute of cleaning.The creation of half shining will "cost" your body in 120 calories.Equivalent to a large glass of vanilla yogurt. Quickly before a new meal
8. Often, from boredom, anxiety or frustration, people take a lot of food that they do not remember how physical feelings of starvation are felt.If you want certain foods, it is likely that it is a short desire, and not a true hunger.Before you eat something, make sure you are really hungry.Comes with alternative activities.For example, Express - dating or attempting a method to suppress stress and struggle for boredom.. Tidak kira apa sebenarnya objek pembersihan - lantai, tingkap, dinding di bilik mandi atau tandas, mesin. Orang biasa yang beratnya seratus kilogram kehilangan empat kalori dalam setiap minit pembersihan. Penciptaan setengah bersinar akan "menelan belanja" badan anda dalam 120 kalori. Bersamaan dengan segelas besar yogurt vanila.
9. Cepat sebelum makan baru. Sering kali, dari kebosanan, kegelisahan atau kekecewaan, orang mengambil banyak makanan yang mereka tidak ingat bagaimana perasaan fizikal kelaparan dirasai. Sekiranya anda mahukan makanan tertentu, kemungkinan besar ia adalah keinginan yang singkat, dan bukan kelaparan yang benar. Sebelum anda makan sesuatu, pastikan anda benar -benar lapar. Datang dengan aktiviti alternatif. Sebagai contoh, Express - dating atau cuba kaedah untuk menekan tekanan dan perjuangan terhadap kebosanan.
10. The smell of apples, bananas or mint as soon as you feel hunger. It may look stupid, but it works!Researchers at the University of Chicago have examined more than 3,000 volunteers.They find that the more people use their nose, the less they want to eat.And they lose more weight - an average of 15 pounds each.One of the theories is that you deceive the brain.For him, the food process is successful.
11. See blue more often. This is why most restaurants avoid this color when choosing staff and staff, table settings.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption.Studies show that when eating opposite the mirror, one uses less food.Visual receptors focus on the problem area, and "resemble" that it needs to lose weight.Therefore, with the same amount of food, in a year you will lose up to five pounds.
12. You need to walk at least 5 minutes every two hours Did you sit at the table all day?Five minutes of walking every hundred and twenty minutes and 20 minutes at the end of the day is the minimum you need to try.Therefore, every rest will benefit the body.And let others eat chocolate.
13. Increase walking daily from 30 to 45 minutes For a half -hour standard, additional calories "have" gone, which has been scored today.But this time it's not enough to start losing weight.Fifteen minutes will help reset 15 pounds without any amendments to the power process.
14. . Adakah anda duduk di meja sepanjang hari? Lima minit berjalan kaki setiap ratus dua puluh minit dan 20 minit pada penghujung hari adalah minimum yang anda perlukan untuk berusaha. Oleh itu, setiap rehat akan memberi manfaat kepada badan. Dan biarkan orang lain makan coklat.

15. Meningkatkan berjalan kaki setiap hari dari 30 hingga 45 minit. Untuk standard setengah jam, kalori tambahan "telah" pergi, yang telah dijaringkan hari ini. Tetapi kali ini tidak mencukupi untuk mula kehilangan berat badan. Tambahan lima belas minit akan membantu menetapkan semula 15 kilogram tanpa sebarang pindaan kepada proses kuasa.
16. Do not buy ready -made food in any form The traders behind the counter are aware of how to attract buyers and make them ordinary customers.Their main "helpers" are sugar, fructose, corn syrup, and more.If you can't refuse to chew on the road, buy fruits and not ready food.But if you have to buy the same product, be careful to make sure it doesn't have tomato sauce, mayonnaise and seasoning.In cereals, find the content of more than two grams of fiber per 100 calories.A list of short ingredients means that there is no unnecessary and dangerous taste in the product.
17. Place a fork or spoon on the table after each bitDuring this break, keep in mind the fun events that occur during the day.Drink more water.If you eat slowly, the brain will decide that you no longer need lunch. Lose weight with clothes
18. Each time the clothes start to grow, buy a new one, in size.The idea of constantly updating your wardrobe works well if you want to always be in good condition and improve your body.After dinner, wash all the dishes, wipe the counter, turn off the light.If necessary, close the cabinet and refrigerator on the lock.The use of food in the evening significantly increases the amount of calories you eat.After you stop doing this, you can save up to three hundred calories daily or about 15 pounds a year.. Setiap kali pakaian mula menjadi besar, beli yang baru, dalam saiznya. Idea untuk sentiasa mengemas kini almari pakaian berfungsi dengan baik jika anda ingin sentiasa berada dalam keadaan baik dan memperbaiki badan anda.
19. Pastikan dapur ditutup sehingga dua belas jam sehari. Selepas makan malam, basuh semua hidangan, lap kaunter, matikan cahaya. Jika perlu, tutup kabinet dan peti sejuk di kunci. Penggunaan makanan pada waktu petang dengan ketara meningkatkan jumlah kalori yang anda makan. Selepas anda berhenti melakukan ini, anda boleh menjimatkan sehingga tiga ratus kalori setiap hari atau kira -kira 15 kilogram setahun.
20. Walk to dinner and you will lose calories and appetite Studies for more than a hundred women show that 20 minutes of walking reduces appetite and increases body saturation, even with little snacks.Skip the current series of your favorite series and enjoy the nearest garden views.Not only will you sit less, nor will you get extra calories as the package with popcorn will remain sealed.You may expect sports such as: tennis, walking along the city history monument with guidance, bicycle or bowling tours.
21. Buy Steps Attach it to the belt and set the goal to take at least a thousand extra steps daily.On average, someone takes a 2000-3000 step.After adding a few thousand to these indicators, the weight will suddenly leave, and the new one will not get it.Of course, the more food, the more you eat it, especially if you are hungry.Instead of using a conventional large dining plate with a width of 20-30 centimeters, you can try a diameter plate up to 15 cm.From a semi -liter cup.And in some cases, a small cup of coffee.

22. Ninety percent of food should be used at home The more you eat, the sooner you get overweight.Cafes and restaurants usually serve oily portions on a large plate.If you prefer food on large restaurant plates and drinks from large cups, it's hard to lose weight - the higher use of 150 calories in just one meal!But small plates will help prevent this problem and ten pounds a year.
23. Masukkan makanan yang kurang di hadapan anda dan anda akan mengambil kurang kalori. Sudah tentu, semakin banyak makanan, semakin banyak anda memakannya, terutama jika anda sedang lapar. Daripada menggunakan plat makan besar konvensional dengan lebar 20-30 sentimeter, anda boleh mencuba piring diameter sehingga 15 cm. Daripada cawan cawan separa liter. Dan dalam beberapa kes, cawan kopi kecil.
24. Sembilan puluh peratus makanan harus digunakan di rumah. Semakin banyak anda makan, semakin cepat anda mendapat berat badan yang berlebihan. Kafe dan restoran biasanya menyajikan bahagian berminyak di atas pinggan besar.
25. Hidangkan makanan di atas pinggan kecil, bukan hidangan besar. Jika anda lebih suka makanan di plat restoran besar dan minuman dari cawan besar, sukar untuk menurunkan berat badan - penggunaan lebih tinggi sebanyak 150 kalori dalam hanya satu hidangan! Tetapi plat kecil akan membantu mengelakkan masalah ini dan sepuluh kilogram setahun.
26. Eat yourself Eating freely will help maintain more calories than group use.The more people, the more food on the table.In addition, you need longer at the table.A sincere conversation about life contributes to this.And as a result, an increase in the number of calories.If there is a need to eat quickly, buy short Sentwitz, small popcorn, small salad and a mini-gamurger.If there is a lot of food, we eat it regardless of the presence of hunger.A good choice will be tsukini, tomatoes, cucumbers, which do not contain calories.Also not bad soups and salads.But you won't be full of water.Saturated receptors only respond to food and deceive the body with sweet soda, tea, coffee or juice.
27. Increase the amount of vegetables in food You can get a good dinner from multiple salads with pasta filled with vegetables - broccoli, carrots and tomatoes in terms of calories similar to small fuel filling.
28. Avoid White Products .Today, a diet based on low carbohydrate content is very popular.A large number of simple carbohydrates made from white flour with the addition of sugar -good can increase blood sugar volume and lead to significant weight gain.White rice, flour should also be avoided.They can be replaced with bread with cereals or brown rice.A study conducted with the participation of 74,000 women shows that those who use more than twice a day with 49% grains are less at risk of overweight, compared to their favorite white products.
29. Meningkatkan jumlah sayur -sayuran dalam makanan. Anda boleh mendapatkan makan malam yang baik dari salad berganda dengan pasta yang dipenuhi dengan sayur -sayuran - brokoli, wortel dan tomato dari segi kalori yang sama dengan mayonis mengisi bahan bakar kecil.

30. Elakkan produk putih. Hari ini, diet berdasarkan kandungan karbohidrat yang rendah sangat popular. Sebilangan besar karbohidrat mudah yang diperbuat daripada tepung putih dengan penambahan gula -gula yang banyak dapat meningkatkan jumlah gula darah dan membawa kepada peningkatan berat badan yang ketara. Nasi putih, tepung juga harus dielakkan. Mereka boleh digantikan dengan roti dengan bijirin atau beras perang. Kajian yang dijalankan dengan penyertaan 74,000 wanita menunjukkan bahawa mereka yang menggunakan lebih daripada dua kali sehari dengan bijirin penuh 49% kurang berisiko mendapat berat badan yang berlebihan, berbanding dengan produk putih yang disukai.
31. Choose regular coffee A variety of coffee drinks have a very indirect attitude toward this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrup.Conventional coffee cups with low milk have little calories.And when it is made from good cereals, we cannot explain!You can also try skim powdered milk.Get the nutritional properties of the scheme with high calcium content and a small amount of calories.
32. If you want to pamper yourself, choose a product with a small fat content They will help eliminate the feeling that you have lost food with higher calorie content.So, for example, honey contains only 64 calories in one tablespoon.In one boiled egg is just 70 calories of protein scheme.In low ricott cheese, there are only 39 calories in part.In the Black Chocolate 168 calorie tile.Studies have shown that a group of people who are actively trying to get calories and drink yogurt lose more than kilos than those who just burn calories.Scientists suggest that calcium in products with a little fat positively affects the body and stimulates the body to break down fat.Each tablespoon of ice cream is full of useful fruit.After each part of a piece of chip, the hand should stretch behind a bunch of vegetables.A small piece of cheese should complete a large plate of fruit salad.
33. Eat fragments for breakfast five days a week Studies have shown that people who eat fragments at least five times a week are at risk of diabetes than those who do not do this.They contain large amounts of fiber and calcium, small fat compared to other popular products for breakfast.
34. Makan serpihan untuk sarapan lima hari seminggu. Kajian telah menunjukkan bahawa orang yang memakan serpihan sekurang -kurangnya lima kali seminggu lebih kurang berisiko mendapat diabetes daripada mereka yang tidak melakukan ini. Mereka mengandungi sejumlah besar serat dan kalsium, lemak kecil berbanding dengan produk popular lain untuk sarapan pagi.

35. Try acute salsa sauce and good seasoning Plus, they make the body burn excess fat.Try them instead of oil or cream
36. Eat fruit instead of drinking fruit juice From hundreds of "liquid" calories, enjoy apples, oranges or a piece of watermelon.These fruits will satisfy thirst for more time than juice.At the same time, there will be less eating.This will help reduce the amount of calories used about 20 percent.If the milk is normal for you - 2% fat, try one percent!Need a little receptor training.But it's worth it.Studies have shown that the control group, whose diet contains nuts, loses more weight more than their diet.Similar snacks several times a day helps eliminate hunger and maintain sufficient metabolism.You can also add carrots, raisins, seeds or dried fruits.
37. Most calories should be received before lunch The more you eat food in the morning, the less eating in the evening.And you have more opportunities to burn calories you receive before evening.
38. Toothbrushes after each meal , especially after dinner.The smell of mint will signal to the brain that the intake of food is complete.
39. Sebilangan besar kalori harus diterima sebelum makan tengah hari. Semakin banyak anda memakan makanan pada waktu pagi, semakin kurang makan pada waktu petang. Dan anda mempunyai lebih banyak peluang untuk membakar kalori yang diterima sebelum petang.
40. Sikat gigi selepas setiap hidangan, terutamanya selepas makan malam. Bau segar pudina akan memberi isyarat kepada otak bahawa pengambilan makanan selesai.