Nutritionists happen from time to time reminding us that the best diet is the proper nutrition. Lose weight without dieting is easier than you think, and there are tasty and satisfying, but at the same time to lose weight — it is quite possible. And, most importantly, stick to a healthy diet and back HLS in the habit, which becomes for you the same commonplace, like brushing your teeth in the morning and 10 pages of a new book in the evening.
Are you ready to start to act now? Lower — twenty-two pieces of advice that will help you to lose weight without dieting and no significant restrictions. It sounds like magic, but, nevertheless, it really works.
If you are used to eat and eat and eat "like a meteor", try to slow down, so how is it possible, and it is because of the speed you eat every day the odds more than is necessary. And, as a consequence, to dial the extra kilos, instead, to get rid of them. In the first few weeks you timer on your phone: set it to 20 minutes, and be careful that food intake was ranked for the entire period. Distracted to take a sip of water, and thoroughly chew each piece.
Are you getting enough sleep
Known portal quotes the words of a researcher from the university of Michigan (University of Michigan), who confessed, that extra hour of sleep each day helped him drop 7 pounds in a year. This scenario shows that when you don't sleep well, cognitive processes slow down, so that the brain loses the ability to operatively send signals about hunger and satiety.
Consume more vegetables
Try to do so, to fresh or grilled vegetables were always on your desk. In addition to the obvious usefulness, they help to visually enlarge the size of the meals, to you exactly what it seemed that you are eating too little to get enough of. Add to this a high water content, which helps maintain optimal hydration and significantly improves skin condition. Useful tip: prepare vegetables without oil, and pripravljena — lemon juice and fresh herbs.
Don't forget the soup
Write in your menu chicken soup or a light vegetable soup, and you will not notice how the extra pounds will leave you forever. The soup is especially useful at the beginning of the meal, because it slows down digestion, suppresses appetite and not allow you to pounce on harmful snacks. Among other things, if you are sick, the broth is strategically important for faster healing and relieving the symptoms of colds. But beware of the creamy cream-of soup that can "boast" high in fat and calories.
Bet on whole grains
Whole grains, such as brown rice, barley, oats, buckwheat and wheat, help to get enough less calories, and at the same time, reduce levels of "bad" cholesterol in the blood. But what is the best part, of whole grains they're doing now and very attractive products. For example, waffles, muffins, basis for pizza and pasta, as well as "white" whole wheat bread. The main thing — is a considerate study the information on the packaging.
Give up bacon
Discard the addition of bacon on a sandwich with turkey and bacon for lunch — and 100 calories as usual. It seems that quite a bit, but in a week will get rid of the excess 700 calories, and for two — from 1500 calories, which is comparable with the "value" a small cake with forest fruits. By the way, do food libá can and less high-calorie tomatoes, granulated mustard or soft cheese with fresh herbs.
Edit favorite dishes
Like pizza? There is not a single reason to reject it! Just approach the selection of options wisely, ask to cook the pizza on a thin dough, with olive oil and with the use of cheese-reduced-fat-ice-cream. It is unlikely, pizzeria refuses to execute the contract, but even if, keep in mind that today's consumer can and must choose from a huge number of manufacturers. So, maybe it's time to find a new place that you will be able to call "his".
Reduce the amount of sugar
Replace one sweet drink (e.g. a glass of soda plain water), and you'll avoid 10 teaspoons of sugar. The scale is impressive, don't you think? And if you add to the water lemon, mint or frozen strawberries, the taste will be even better, and the pleasure will be even more than from the usual cola. What is the danger of sugary soda? In the first place in that liquid sugar is not determined by our body as a full meal. So, along with one bottle you can get up to 450 calories, which will remain unnoticed. Interesting and another: according to research, those who in their cravings for sweets prefer sweets or chocolate, no soda, on average, gain less weight.
Use tall and narrow glasses
Another lifehack from the field of dietetics — replace your usual glass for a high and narrow, and your weight is reduced without diet. Because then you will drink 25-30% less juice, soda, wine or other drinks. How it works? Ph.d. Cornell university (Cornell University), explains that visual deception can reconfigure the brain. Texts have shown that in a low and wide glass even experienced bartenders poured more of the drink than it is tall and narrow.
Limit your alcohol
Agree, there are situations when you can't, isn't, and probably won't want to give up fun activities with an alcoholic accompaniment. But alcohol blocks the ability of the brain messages of satiety and hunger, and in large quantities and even destroys this mechanism, so be very careful. Nutritionists advise to follow the scheme: an alcoholic beverage, a glass of water, alcoholic beverage, two cups of water, alcoholic beverage. To get into the hands it was easier, don't forget that alcohol contains more calories per gram than carbohydrates or protein.
Drink green tea
Green tea is the right choice for those who are trying to get rid of excess kilograms. Some scientists suggest that it may temporarily activate "the engine to burn the calories" thanks to the action of phyto-chemicals, called catechins. At least, in any case, you will have a delicious refreshing drink without tons of calories.
The practice of yoga
According to the study, published in the american journal of the dietetics, women engaged in yoga, on average, weigh less than those who engaged in other sports. The researchers suggest that it may be because yoga aims at harmony, not only the body but also the mind. This is the reason why people who practice yoga, along with her practicing, and meditation. This allows them to be more calm and effectively face the stress and carefully approached to eat.
Eat at home
Eat home cooked meals at least five days a week. The survey, conducted recently, showed that this is one of the key habits of "successful weight loss". In addition, finally learn how to cook your favorite lasagna and pesto in your own kitchen, with this approach there are many other bonuses. For example, significant cost savings and the ability to come to any dish below. Well, and, of course, so you will be able to monitor the amount of consumed sugar, salts and fats that would benefit your waist.
Catch "the pause in the eating"
Most people have a natural "pause in the eating" — that moment when they put the fork or spoon on a plate for a few minutes. Watch for this moment, because it means that you can finish the dish right now. Nutritionists say that it is a signal of fullness (but not overfilling) the stomach. And, unfortunately, almost all can be omitted.
Chew gum with mint flavor
Chew sugarless gum with a strong minty smell when you feel that you are going to lunch a Burger and fries. Dinner after work, a communication to a party, watching tv or surfing on the internet — here are a few dangerous scripts for a mindless snack. Mint in the gum discontinuation of most of the flavors and aroma so that the "harmful" food is not as attractive. Attention: use this tip it is necessary only in extreme situations, not to provoke the formation of gastric juice, when you're hungry, and not cause harm to the digestive system.
Eat small portions
The best habit to shapely people, as polls show, lies in the fact that they eat little, but often. In other words, five meals a day — is the norm, from which, however, subside only in critical situations. And you just seems, that it is difficult. Adepts of such a power supply system to admit that after a week of frequent power supply, you can't otherwise, so comfortable you yourself feel.
Try the 80/20 rule
Many celebrities admit that keep in shape and be from a favorite food allows them to power on the system 80/20. The essence of his boils down to is that you should choose a comfortable period (day or week), after which it make it so that 80% of the diet at this time consisted of healthy foods, and 20% — not the healthiest, but incredibly tasty.
Book your food properly
Restaurant meals, is known to contain more calories and fat than you realize. So keep in mind a few strategies of behavior in a restaurant, which, as they say nutritionists, will help you keep the size of portions under control: split a meal with you, order an appetizer as a main dish, choose something from the children's menu or in the main dish not the salad, but a few leaves of green salad.
Choose red sauce
Choice of sauce on pasta or a baked potato, stop for red varieties, it will be salsa, adjika or red pesto. The point is that the sauces based on tomatoes, usually contain fewer calories and much less fat than the creamy and the more mayonnaise sauce. But remember that portion size still has meaning.
Sometimes you become a vegetarian
Consumption of vegetarian meals — an excellent habit for weight loss. No, no one forces you to give up meat completely, especially when you consider that it can be harmful for health. Today, however, in every other cafe, fast food, and in each of the first Italian cafe you can find burgers with a Patty of beans or lentils and pasta with spinach and dried tomatoes, the taste characteristics that will pleasantly surprise you.
When you have learned to dispense with soda at least five days out of seven, or are used to manage overeat Apple slices, not fries, to praise yourself. You were able to do even a simple, but along with that is a very tricky thing — to tune to the correct nutrition. Now everything will be easier and easier, that we know. However, do not forget about the food indulgences, that are necessary to make the risk of overeating to a minimum. Embark on a pedicure, buy a new dress, or let a piece of cheesecake. Because mental health and a positive attitude are important for a healthy relationship with food hardly more, than all of the above.