40 useful tips that will help you lose weight

tips how to lose weight

Dietary restrictions, sports, motivation... Basic ways to lose weight known to all, but that's a small but useful tricks few know.

Here is a list of 40 simple and sometimes very unexpected recommendations that will help you to lose weight permanently and without unnecessary tension.

  1. The approximate daily intake of calories, where you will not gain weight can be determined by this formula Your weight in kilograms, divide by 0.45 and multiply by 14.
    Weight in kg : 0,45 X 14
    If you want to stay in shape and lose weight, do the same calculation, but instead real weight substitute desired. Adhering to this the numbers are too low, you'll lose pounds — though slowly but surely.

  2. Sprinkle with cinnamon porridge, yogurt, coffee and any other food which combines this spice. She has the ability to accelerate the metabolism, and a half a teaspoon a day will help you drop about a kilogram per month.

  3. If you eat in the office, don't dine at your Desk. Studies show that sitting in front of a monitor or television screen, people consume an average of 250 calories more.

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

  5. carrot juice
  6. Due to the fiber content and low calorie carrot juice helps to lose weight by 1.8 kg for 1.5-2 months. Norm of consumption — 1 Cup (200 ml) per day.

  7. Take calcium tablets. This trace mineral promotes the breakdown of fat and makes this process is 2.6% more efficient.

  8. During fitness training or even simple walking listen to upbeat music — it motivates to physical activity and will help you to do longer.

  9. Do not exclude from the diet of lean red meat. Protein-rich foods help to build muscle mass and muscle tissue burns much more calories than fat, even at rest.

  10. Get to the fitness club friends. According to statistics, people involved in sports with a group of friends, losing weight is 30% stronger than the athletes alone.

  11. Eat less salt and more bitter red pepper. Salt-free diet will help get rid of excess fluid, and the pepper contains a substance capsaicin, accelerates metabolism by 25%.

  12. According to the survey of British doctors, one of the main causes of spontaneous overeating — it's stress at work. If you are stressed sit down and take a few deep breaths, you can try the technique diaphragmatic breathing (when you inhale at the expense of the abdominal muscles). You will gradually calm down, and the desire to seize your troubles will not arise.

  13. Do fitness better in the morning, before your first meal. First, it will speed up the metabolism for the day ahead, and secondly, as the body will expend energy received not from food but from your own adipose tissue.

  14. Use soy sauce. According to a recent study, soy protein has a specific effect on our taste receptors and causes a rapid feeling of fullness.

  15. Before serving the dinner on the table any larger pieces of food is better to cut. This will allow you to consume approximately 20% fewer calories since sliced portions seem to be larger than if served in one piece. And deceiving your eyes, you fool along with the stomach.

  16. treadmill
  17. The most effective trainer (from the point of view of burning calories) — a treadmill. The most effective after running load — easy walking, to do which you can outside of the gym.

  18. The perfect English Breakfast nutritionists have recognized the boiled eggs with a piece of bread or fruit. Eggs are rich in protein, whereby the body expends calories throughout the day, and the presence in this dish carbohydrates energize you and do not give quick hungry.

  19. Red wine prevents the formation of fat in the abdomen; this effect provides included in its composition a substance that in turn contained the grapes. Just do not overdo it: one glass a day would be sufficient.

  20. Play mellow classical music when sit down to eat. Under such accompaniment people eat less on average 15-20% because chew slower and eat better.

  21. Chew carefully. Try to chew each bite at least 25 times before sending it to the stomach. Two related positive effect is not long in coming: first, these foods easier to digest; secondly, there is a massage of the gums, preventing periodontal disease.

  22. Chew sugarless gum immediately after eating and two hours after. This will help to cope with unmotivated hunger.

  23. Snack pomegranate. The seeds of this fruit contain a substance that prevents the formation of fat, and the sweet taste appetite suppressant.

  24. Cook the meat not the pan, and in the oven or on the grill (this feature is available in most modern stoves). This processing method removes from the meat of excess fat and roasting, on the contrary, it adds.

  25. Green tea caffeine combined with a special antioxidant, which speeds up the processing of fat into energy. Thus, regular consumption of this drink can accelerate your metabolism by nearly 20%.

  26. Replace lettuce and other greens fresh spinach. Low in calories most in fiber, which helps cleanse the digestive tract and helps the body to break down fats more efficiently.

  27. goat cheese
  28. Try goat cheese instead of cow: it is 40% less calories, but not inferior to the content of useful elements.

  29. Instead of pasta or buckwheat use as a garnish lentils or beans. Legumes contain plenty of fiber and a special amino acid, thereby helping to actively get rid of fat. 2,5 months to "bean diet" you can lose up to 7 kg.

  30. To completely eliminate fats from your menu you can not, if only because they are necessary for absorption of many vitamins and minerals. It is better to replace them with "healthy", ie, instead of fatty dairy and meat products are poultry, meat, Turkey, fish, flax and olive oil, eggs, nuts. Studies show that this replacement does not only promotes weight loss but also extremely good for the heart.

  31. Do not skip Breakfast. The rejection of the morning meal increases the total daily calorie intake by about 100.

  32. Although apples stimulate the production of gastric juice and provoke an appetite, consumption of one Apple 15 minutes before lunch or dinner reduces the total calorie content of your food for 150-200 per day. Scientists explain this effect of apples are high in fiber.

  33. Salad, olive oil, diet than dry vegetables. When we consume olive oil, the body produces a special protein, and it "tells" our brain that hunger is appeased. Thus, you suppress the residual appetite and avoid overeating.

  34. Tomatoes contain a rare component that inhibits the body's production of the hunger hormone. To feel its effect, simply add a few slices to your dinner, put on a sandwich or morning eggs.

  35. The perfect break between meals — 3 hours. If you wait until the next snack or dinner longer the blood sugar level begins to jump, metabolism goes astray, and you risk to attack the food and overeat.

  36. Add to meat and vegetable dishes paprika. Calories it is almost there, but there is a lot of vitamin C, essential for processing fat into energy.

  37. Along with olive oil, salads can be refilled with the usual vinegar or sauces based on it. It contains acid, which accelerates the decomposition of fat and helps to lose weight.

  38. food on the move
  39. Don't eat on the go. Sitting at the table, the man eats 30% less.

  40. Eat with those who eat little. As psychologists say, people unconsciously compare the size of their servings with lunch neighbor and adjust to them. Therefore, women dining with men usually consume about 20-35% more than usual. But eating a couple with a girlfriend has the opposite effect.

  41. Do not fall into a chair immediately after the fitness or other intense workload, however you are tired. Easy walk for 15-20 minutes will extend the process of decomposition of fat deposits and sudden stop, on the contrary, will reduce the effect of your efforts to a minimum.

  42. Energy drinks in 4-8 times high-calorie coffee and contribute to sharp increase of sugar level in the blood. So if coffee, even instant, just speed up your metabolism and will help in the fight against overweight, cupping energy, conversely, can cause the appearance of excess weight.

  43. Do not drink packaged fruit juices: they contain too much sugar and comparatively a lot of calories (40-60, 100 ml). The caloric value of fresh is about the same, but they contain easily digestible sugars and much more fiber.

  44. In skimmed milk is almost 2 times less calories, than usual, but the same amount of calcium and phosphorus, which increase the processing of fats in cells. In addition, milk fat is harmful for the heart and blood vessels and leads to increased cholesterol levels.

  45. Even if you are very tired, never neglect your sex life. Having sex burns 150 calories in 20 minutes and helps produce a special hormone that speeds up metabolism.

  46. Cut the bread, sausage and cheese thin, transparent slices. Try to visually trick your stomach.

  47. Arrange once a week a fish day. The body's need for vitamin D will be covered for the whole week. Fish, with the exception of some species, low in fat and saturates well. Marine fish also reduces the level of cholesterol in the blood.

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

  49. Rice contains very little sodium (liquid binding in the body), but a lot of potassium (expelling her). If at least once a week you will be satisfied with your rice day (you can only add neutral or alkaline mineral water, but not oil!), you will lose up to 1 kg of body weight of fluid and the end products of metabolism.

Wanting to get rid of excess weight, all the women are looking for quick ways to lose weight. But we should remember that losing weight is hard work and physically and mentally. To facilitate this difficult process, use the tips following which you can get effective result.