It's very easy to get better: you just have to settle down in an office chair, settle down and buy a TV with the first premium, and extra pounds will start to stick as if out of air. It seems that every piece of chocolate is immediately deposited on the & nbsp; waist. Why is this happening and how to change your life in order to finally lose those extra pounds? We picked up weight loss tips that will help you with this (no, you don don run to the gym and go on diet too).
- Where does excess weight come from or why you will never lose weight
- 5 healthy habits to help you lose weight
- How to change your diet: simple tips for losing weight
Where does excess weight come from or why you will never lose weight
We get better with age. And even the one who was blown away by the wind in his youth, after 30 years, has every chance to acquire extra pounds. Oddly enough, but scientists still do not give an exact answer about the reasons for this phenomenon. They blame both immunity and "bad" brown fat, and the thyroid gland, which synthesizes fewer hormones and slows down the metabolism. No matter how it it but it will no longer eat according to the principle what I want and as much as I want», while sitting all day in an armchair. We need to change something.
The basic rule of losing weight was and remains unchanged — you need to burn more calories than you consume. All. Other methods don work. If the weight does not go away even with a severe calorie deficit or does not gain with obvious gluttony — something is clearly wrong with the endocrine system. You need to deal with health first, and and then with excess/lack of weight.
There are many ways to create a calorie deficit. For example, dying in the gym from morning to evening, you can burn so much energy that even a kilogram of butter cake at night will not prevent you from losing weight. And you can lie all day on the sofa and get up only to drink water and eat a leaf of lettuce. And & nbsp;, too, the weight will go away. The methods are unrealistic, but clearly demonstrate which direction you can move.
The best option — change your life so that the calorie deficit is maintained by itself. And it's really possible to do it without signing up for a gym and not torturing yourself with diets. Our tips for losing weight will help you get closer to your ideal.
Read also: Star diets: how to quickly lose weight by 10 kilograms
Healthy habits to help you lose weight
Humanity lives in an era of hypodynamia. Now you can, without getting up from your computer chair: earn money, order your own food, call a taxi, find out the news, "travel" around the world with travel bloggers. You can't just lose weight. Increasing your daily calorie consumption with the help of simple steps.
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Cancel the elevator. Yes, yes, we walk both up and down. Although, if you work on the 41st floor, you can still call the elevator. When you reach 10th.
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Don't sit in transport.In the subway or minibus, you can plop down on the seat, and you can hold the handrail (at the same time, imperceptibly doing breathing exercises).
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Park your car away from your destination. Get in the habit of parking your car so that you can walk part of the way. It's good if the way there and back takes 20-30 minutes.
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Use every opportunity to move. Go during a call, go down for water to a cooler on a floor other than yours, shop in a not nbsp;nearest store , and in the next block. Even TV can be watched lying down, sitting or standing, don follow the path of least resistance.
Any tips for losing weight will still boil down to a demand to move more, no matter how you turn it, movement — that's life. This is important not only for appearance, but and for health too. Yes, it's hard to force yourself to run or lift dumbbells when you're used to a sedentary lifestyle. But taking a walk in the park after work isn so and difficult, isn isn Start with easy and you soon will miss physical activity.
Read also: 5 fat-burning exercises: an effective solution to the problem of excess weight
How to change your diet: simple tips for losing weight
Increase calorie consumption — this is only half the story. It is also necessary to reduce their consumption. You don’t need to choose the very, very diet, any restriction is subconsciously perceived as a punishment that needs to be served. It is better to gradually move to proper nutrition, these rules will help you.
Snacking should be healthy
What whatever the main meal was, you still want to have a snack after some time. This is normal and it's better to kill the worm than to endure, and then pounce on food and eat more than normal. But you can freeze with chocolate, and you can use apple chips, marshmallow, grapefruit or vegetable salad. There are a lot of options for light snacks, the main thing — your desire to start eating right.
Calorie counter — friend
Set up a calorie counter for yourself and try at least for a week forget about it. In fact, such applications have one indisputable advantage — they clearly show where those extra calories come from. Here you drank a cup of espresso (42 Kcal), had breakfast with an omelette (140–160 kcal), for hospice lunch (206 Kcal). And then a colleague treated a donut in glaze with caramel filling and, please — 420 Kcal! More than anything you ate before and almost a quarter of your daily diet. The calorie counter will quickly wean you off those snacks.
If you drink, then with mind
Let's not talk about the harm of alcohol, this is everyone's personal choice. But beer, liqueurs and low-alcohol drinks contain a bunch of calories and zero nutrients. A dry wine is low in calories, and also with antioxidants that fight free radicals.
No hunger strike
Calorie restriction — this, of course, is good, but in everyone needs to know when to stop. Any hunger strike — a signal for the body to stock up. Fat burning stops, and this is not what we need. Eat so that you don experience hunger, but do go beyond the limits of the daily allowance. In actually, it's simple. Main — choose the right products.
Increase your fiber intake
Fiber is essential for the normal functioning of the digestive tract and helps to lose weight. WHO recommends consuming 30 and more grams per day, and this is a lot (in 1 banana only 3 grams of fiber, for example). You can increase the fiber content by cooking potatoes in the skin, adding seeds (sesame, chia, flax) to salads, choosing whole grain baked goods. Fiber is also in good nutritional supplements (yes, not all dietary supplements — evil).
You can change your lifestyle and start losing weight only by changing your attitude towards your health. Not to weight, no. Packed abs and a chiseled waist won't make you happier, smarter, or more successful, but they'll make you healthier, stronger, more resilient. Any tips for losing weight can be combined into one — love your body. Train him, do not stuff him with any high-calorie muck, get enough sleep and enjoy life. And excess weight will gradually go away by itself.
Read also: The basics of proper nutrition: health and beauty at any age
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