Spring is around the corner, ihochetsya meet her with a wonderful mood and in good shape.How to achieve this?Will the 20 basic rules of weight loss, which works flawlessly!
1. Drink a glass of water before a meal, especially in front of guests or restaurant.The water knocked the appetite and helps you control what - and how much - you eat.
2. Eat sensibly and not as small as possible.Sea himself to death, you do not lose weight.The body reacts to the lack of calories and fat accumulation inhibition of metabolism.And giving up the necessary food, people often do not stand up and allows himself to «carouse."
3. In the afternoon or evening cook clean broth or tomato soup as a light but hearty first course.
4. Study the nutritional characteristics of the products.Divide the total number of calories to calories from fat.In your diet calories from fat should be less than 30% of the total figure.A closer look at food labels is preparing a surprise for you: all of these do not contain fat confectionery may abound in sugar, which makes the diet of useless calories and spoils the teeth.Sugar hides labels for names: dextrose, glucose, honey, corn syrup, fructose, lactose, processed corn starch, maltodextrin, maltose, molasses and malt.
5. Avoid snacking (except the majority of raw fruits and vegetables): this is not as harmless as it seems.In small portions it may be a lot of calories.In 60 g of oatmeal with nuts and raisins contains 280 calories and 16 grams of fat, and a glass of peanuts - 840 kcal and 68 grams of fat.Two large muffins with blueberries can be spoon fed 394 calories and 8.1 grams of fat.
6. House Eat on small plates.
7. Reward yourself.For every ten minutes of exercise drop in the treasury fifty dollars.Ultimately, you accumulate enough money to fork out for a new pair of sneakers or a swimsuit.Just do not cheat.For every missed you 10 minutes of exercise, remove a coin.
8. If you have a sweet tooth, satisfy your appetite with sweet fruits and vegetables.The ears of corn only 85 calories and 1 gram of fat.Other treats for the sweet tooth: butterscotch (25 calories and no fat) diet hot cocoa (25 calories, fat is not), and cinnamon tea (no calories, no fat).
9. Live by the rule of "90 to 10": 90% of the food should be healthy, the other ten can make your favorite dishes at reasonable levels.Forbidden foods do not exist - it is only important number.
10. Kitchen scales help you determine the amount of servings.A serving of meat or fish should weigh no more than 90 g or greater than the size of a deck of cards.(You will need two to three servings per day.) If your portion exceeds the norm, the same is likely to be said about your hips.
11. If you hate gymnastics, work in the garden or find other suitable employment.
12. Small changes can make a huge difference.Here's an example: the transition from a normal Coke to diet help you lose seven and a half extra kilos a year.Cut calories and fat content in eggs, using only proteins.They are 17 kcal and no fat, while whole eggs 75 kcal and 5 grams of fat.
13. Swear to watch TV only for exercise.Use dumbbells, a bench aerobics or exercise equipment, such as treadmill, stepper or exercise bike.
14. In order to really improve the shape and strengthen muscles, combine the sports that burn | calories, such as * walking, jogging or biking, with strength training at least twice a week.
15. Count calories, as the family budget.If you eat extra calories, compensate by additional exercises, which they burned.Four cherries in chocolate, for example, will require about 20 minutes of exercise.
16. After the family dinner does not flop in front of the TV and do not eat dessert destructive, and offer your family with a walk or ride a bike.Turn it into a family tradition.Every evening add to your walk around the block, until you're practicing together for 30 minutes.
17. If possible, replace the product with a high content of fat more useful.Avoid mayonnaise sandwiches (100 kcal per teaspoon) and use mustard, saving on this 95 kcal and 11 grams of fat.Sprinkle dish low-fat cheese.Another way to: reduce the fat content of the cutlets half, replacing half the meat on mashed black beans or variegated.Will be an excellent replacement and mushrooms with their meat smell.For cakes, use applesauce instead of the same quantity of vegetable oil to obtain 53 kcal fat instead without fatty 992 kcal.
18. Politely refuse the food, the soul suggested friends and family, explaining that save calories for another dish or reimburse the recent gluttony.Since cholesterol significantly exceeds the recommended limit of 200 units.
19. Never bring home goodies.Everything that you bring, you will eat.So when your kids want ice cream, take them to a cafe and order a coffee or nonfat yogurt.
20. And, finally, falling asleep, imagine themselves strong and slim.Athletes often say, if you can imagine it, you can achieve this.Very soon you will not have to dream about how you look - will be enough to look in the mirror.
Photo source: ehow.com
Articles Source: 10diet.net
