Many of us try to keep Fit watch weight, sit on diets. And it always remains 2-3, sometimes 4-5 kg, you can't remove! Just curse a little.
It turns out, to conquer "the curse of the last Kilo", just need to follow a few rules.
17 ways to lose weight per week
YOU PLAN ON POWER-MODE
The more carefully you plan your menu for the day (a week in advance), the less likely it is to roll, all of a sudden, to fast food to the next work. Try Sunday to pay cook in the purchase of food for the coming week and healthy dishes. A part of them is quite freezing possible, dividing it into portions and expansion of the x-ray device. This from the freezer useful Billet listens to in the evening, in the morning to take to work the ready-made lunch.
YOU EAT BREAKFAST
Breakfast — the most important meal of the day. Exactly, the mood, the energy and the appetite for the whole day. Whole grain products, proteins, healthy fats, after waking up will help to avoid the occurrence of appetite until midday. And after eating a small Dessert in the morning, you will pass with ease, after work.
KEEP HEALTHY SNACKS
Light Snacks help Hunger in the intervals between the main meals. If you know that you need to today because of an important meeting, you skip lunch, Tack healthy Snack to work. For example, it can be home-prepared slices of vegetables and fruit. To not put chocolate bars at the checkout, from wear in the bag-bar dry fruits. A bag of dried fruit or non-sauteed nuts in the glove compartment of the car will be very helpful if you are in a traffic jam.
YOU DRINK A LOT OF WATER
The truth is, what you "don't forget the beard," but their meaning, you may. The required amount of water supports the work of the body at the highest level, especially if you drink with common sense: have a glass of helps half hour before eating, to eat less, a glass about 45 minutes after eating enhances the metabolism. And here the drink is to dissolve during the meal and gastric juice to digest slowly.
GO FOR A WALK BEFORE LUNCH
Lunch in the workplace is harmful to health for a number of reasons. Firstly, apart from the contents of the lunch boxes by E-Mails, they eat more than necessary. Secondly, you have a good rest during the hour break is not received. Be sure to visit for lunch in the dining room, and even better — in a cafe. Or just take a stroll on the street before lunch. This allows you to switch the thoughts to relax, stay active, and of course, eat less.
YOU CAN REDUCE THE INTAKE OF SALT
Salt — no sugar, and to her, very clear, not thick. But just contained sodium water retention and bloating. The surplus bears the title "the weight of the water". To get rid of it, reduce the intake of salt. In pure Form, replace it with lemon juice, by him, for example, in salads. Do not forget that the "white death" is a part of preserves, sauces, cheeses (wherein, the less the fat content, the more salt). In Restaurants, the waiter did not ask sprinkle salt on food: you can do it yourself at the table or not at all. If the force of habit is stronger, choose the options with a low content of sodium.
START LUNCH AND DINNER WITH VEGETABLES
Before proceeding to the main course to eat a salad or a light soup, such as minestrone soup or beetroot (cream of soup, though vegetables, are based on Creamed spinach, and seem only slightly). So you fill the stomach of useful dietary fiber that helps to eat less or push a minimum of a Burger bun. In addition, if you forget to eat salad in the beginning, you have less chances of "" about him at the end.
Auto/U-Bahn, Computer, cinema, Café, Transport, dinner in front of the TV or with a book. Then well-deserved sleep. Gym, walks, small warm-up in the office every hour and a half, a waiver of stairs and escalators — take advantage of every opportunity for movement. To control the Situation, the App for Smartphones or bracelet Pedometer helps. He shows, laid 10 thousand steps a day. Seeing the actual numbers, you probably want to improve the result.
YOU DRINK COFFEE
Sounds unusual, isn't it? But the coffee, but coffee with low fat milk — a full-fledged replacement for Dessert, source of pleasure and without harm to health and Silhouette. However, miss dizziness need still not worth it.
EAT AT HOME
Home-cooking-made guarantees the total control of the composition of the food. At the same time, freed from the worry about the hidden calories, the no-no, and even in the most healthy meals in Restaurants.
THEY FOCUS ON THE FOOD
Throw you to the habit of eating in the company of a book, a television device, a Computer or a Smartphone. All of this distracts from the main taste sensations, the delivery of the signal via the feeling of satiety from the stomach to the brain. Why you eat more than you need. The result — a feeling of heaviness in the abdomen, the feeling of guilt and the extra pounds.
THEY DISPENSE White PRODUCTS
In addition to salt and sugar, the bread, potatoes white, fat-containing dairy products — the cornerstone of all craving, not to lose weight contain (proteins in this list). You abstain for a week not so hard. In the long term, you are eating reduced white to a Minimum and replaced the colorful fruits and vegetables, whole grains, healthy proteins, and healthy fats.
YOU EAT VEGETABLES AND FRUITS WITH HIGH WATER CONTENT
Quite simply: the more vegetables and fruit, the water, the less calories. Banana (89 kcal) and green Apple (52 kcal), or cucumbers (14 kcal), sweet beets (40 kcal). The high content of healthy juices faster a feeling of satiety, without damage to the figure. In addition, they are an additional source of moisture for the skin and the body as a whole. Leader — all green and leafy vegetables, tomatoes, water melon, melon, citrus fruits.
PAY ATTENTION TO POSTURE
Straight back, squared shoulders, and the belly of the Illusion of thinness is far visual create at the very least. In addition, the right vertical Position promotes better digestion and more efficient burning of calories.
Meditation and Yoga the relation between mind and body help. It soothes and helps to collect the thoughts. For example, like this: "Today, before going to sleep, I'm going to not open the refrigerator" or "Morning in the supermarket I go over to the confectionery Department".
SET REALISTIC GOALS
If you work late, does not promise you in the Fitness Center at 10 am. Better you are planning to Sport in the morning before work or on the weekend. The real promise is, the easier it is to execute him. Also with the diet. We should not try to relieve yourself for a week of 7 kg and starve yourself. Either it is full of helplessness or interference with overeating: harmful (and most likely) both. Set realistic goals, you will achieve real results.