Many of us try to keep myself in shape: I'm watching my weight, sit on diets. And there is always 2-3 times of 4 to 5 kg, which you may not delete! Only a curse.
It turns out that to defeat "the curse of the latest free", you only have to follow some rules.
17 ways to lose weight in a week
The more you plan your menu of the day (or even the week before), the less likely that a sudden fall closer to the work of fast food. Try to take Sunday for the purchase of products on the week ahead and cook healthy meals. Some of them it is possible to freeze, divide into portions and spread in boxes. Listening out of the freezer, these banknotes in the night, in the morning, you can take a spot of lunch.
Breakfast is the most important meal of the day. Depends on the mood, energy and appetite throughout the day. Whole grains, protein, healthy fats, after wake up will help you avoid the hungry by noon. And eating a small dessert in the morning, you can discard it after work.
KEEP ON HAND HEALTHY SNACKS
Diet snacks will help you control your appetite between meals. If you know that today for an important meeting, you will have to skip lunch, grab a work healthy snack. For example, you can prepare at home slices of vegetables and fruits. Not to grab a candy bar in the box, take the bag of bars made of dried fruit. A package of dried fruit or toasted nuts in the glove compartment of the car is very useful if you are firmly stuck in traffic.
DRINK PLENTY OF WATER
The truth is that it is the so-called "beard", but its importance can not be forgotten. The amount of water that gives support to the body at the highest level, especially if you drink wisely: a cup half an hour before a meal will help you eat less a glass of 45 minutes after a meal will boost your metabolism. But drinking during the meal will dissolve juice gastric, and only slow down the digestion.
TAKE A WALK BEFORE DINNER
Lunch in the workplace is harmful for several reasons. In the first place, aside from the content of the lunch box to check the mail, you eat more than you need. Second, do not get enough rest during the allotted one hour break. Be sure to go to dinner, and even better — in a cafe. Or just walk down the street to lunch. This will allow you to change the mind to relax, stay active and, of course, to eat less.
REDUCE THE CONSUMPTION OF SALT
Salt, sugar, not, and, of course, is not fattening. However, the content of sodium leads to fluid retention in the body and bloating. The excess is called "water weight". To get rid of it, reduce the consumption of salt. Pure substitute it with lemon juice, add to it, for example, in salads. Let's not forget that the "white death" is part of the canned products, sauces, cheeses (and the less of them the percentage of fat, more salt). In restaurants, ask the waiter not to add salt dishes: you can do it yourself at the table or doing nothing. If the force of habit is stronger, choose options with lower sodium.
START LUNCH AND DINNER WITH VEGETABLES
Before proceeding to the main dish, eat a salad of vegetables or a light soup, such as soup or a soup of beetroot (cream of soups, although of vegetable origin cream and only seems to light). So fill your stomach with healthy fiber that helps to eat less or postpone at least a loaf of bread to Burger. In addition, if you eat salad in the beginning, you are less likely to "forget" about the ending.
Car/metro, computer, cinema, cafes, transport, new, dinner in front of the TV or with a book. After a well-deserved rest. Gym, walking, a little bit of exercise in the office every hour and a half, the rejection of the stairs and escalators — use any opportunity for movement. To control the situation will help you in the application for smartphones or wristwatches. It goes to show you that you are required to 10 thousand steps a day. Seeing the actual numbers, you will want to improve the result.
It sounds strange, isn't it? But the coffee, or rather coffee with low fat milk is a good replacement for a dessert and a source of pleasure without damage to health and silhouette. However, the abuse paste still not worth it.
EAT AT HOME
Home cooking ensures a total control over the ingredients. At the same time eliminates the concern for the hidden calories that are a no-no, and will take place even in the most healthy food restaurant.
FOCUS ON The FOOD
Stop the habit of eating in the company of books, a television, a computer or smartphone. All of this is distracting from the main taste sensations, the delivery of the signal of satiety from the stomach to the brain. So you eat more than you need. The result is a feeling of heaviness in the abdomen, feeling of guilt and extra pounds.
REFRAIN FROM WHITE PRODUCTS
In addition to salt and sugar, white bread, potatoes, fats, dairy is the cornerstone of all ready to lose weight (protein, in this list are not included). To abandon them for a week not too difficult. In the long term, try to use the white at least, the replacement of the colour intensity of fruits and vegetables, whole grains, healthy proteins and healthy fats.
EAT VEGETABLES AND FRUITS WITH A HIGH WATER CONTENT
It is very simple: the more fruits and vegetables, in the water, the less calories. Compare banana (89 kcal) and green Apple (52 calories) and cucumber (14 kcal) and sugar beet (40 kcal). The high content of the health juices more quickly creates the sensation of satiety without prejudice to the figures. In addition, they are an additional source of moisture of the skin and the body as a whole. Leaders of green, leafy vegetables, tomatoes, watermelon, melon, citrus.
FOLLOW THE POSITION
Straight back, straight shoulders, and drawn in the belly create a visual — at least — the illusion of slimness. On the other hand, the upright position promotes better digestion, and therefore, more efficient burning of calories.
Meditation and yoga help to establish the connection between the mind and the body. It soothes and helps to collect my thoughts. For example, this: "Today, before sleeping, I'm not going to open the fridge" or "Tomorrow in the supermarket I walk past the bakery Department."
SET REALISTIC GOALS
If you work late, don't promise yourself in the fitness center at 10 P.m. Best plan for the exercise in the morning before work or during the weekends. The more real the promise, the easier it is to perform. The same with the diet. There is No need to try yourself to reset for the week of 7 kg and feed. It is dangerous, with either syncope or falls binge eating: harmful (and probably). Set realistic goals, you will achieve real results.