40 simplest and easiest ways to lose weight

Everyone knows the basic principle of weight loss - you spend more calories than you consume.But you also know that most diets and methods of rapid weight loss do not work as it was originally promised.If you try to throw a couple - three pounds, familiar with expert tips on how quickly and easily lose weight, which will really help lose weight in the shortest time possible without the body

How fast and easy to lose weight?

1. Write everything you eat for a week This will help lose weight.Studies have shown that people who keep diaries of what they eat consume fifteen percent of food less than those who do not.Special attention should be paid to the weekend.Scientists at the University of North Carolina conducted research and found that on Saturday and Sunday, people consume 115 extra calories, mainly taken from alcohol and fats.Further on the list there are spreads, sauces, sauces, spices, drinks, snacks and bars.The advantage in consumption during this period is much higher than in loss
2. Add ten percent to daily calorie consumption .If you think you consume 1700 units and do not understand why you do not lose weight, add 170 more calories.Most likely, a new number will be closer to real values.Correct the habits in food, based on correct numbers
3. Find a virtual friend that will monitor your weight .Vermont University conducted volunteer research for eighteen months.According to the results, a report for a virtual instructor - a friend is much more comfortable than a person in a support group
4. Come with a magic. Have you ever heard of personal prophecy?If you focus on the things that need to be changed.Instead (it doesn't matter if you believe it or not) despair repeat the target positive phrases: "I can lose weight", "Today I will definitely go for a walk," "I will be able to withstand the shelf with cookie -t at a lunch break."Repeat these phrases for a long time and they will become a reality.
5. After breakfast, drink water During the morning food consumption, you can caress yourself and the orange juice.But throughout the rest of the day, focus on water instead of juices and drinks.The American average receives 245 extra calories a day from drinks.This is about 90,000 calories a year, which is almost 15 pounds of equivalent!Studies show that despite the large number of calories, drinks do not cause satiety such as a full meal
6. plan the day so that there are less than three meals Or drink a glass of orange juice a day less.These actions will help save one hundred calories for one day.And this little victory will help not to win almost two pounds a year!

7. Watch TV one hour less .The research work of 76 advanced university graduates showed that the more you watch TV, the more you eat.Satter a program, which you, in fact, don't need, and go for a walk
8. At least once a week, do good cleaning .It doesn't matter what exactly is the cleaning object - floor, windows, shower walls or toilets, machine.An average person weighing one hundred kilograms loses four calories per minute.Half -hour creation of brightness will "cost" your body to 120 calories.Equivalent of a large glass of vanilla yogurt
9. Hurry before a new meal .Often, by boredom, nervousness or frustration, people consume so much food that they don't even remember how the physical feeling of hunger feels.If you want certain food, then it is most likely a quick wish and not a true hunger.Before you eat something, make sure you are really hungry.Come with an alternative activity.For example, expression - meeting or try methods to suppress stress and fight against boredom
10. Smell an apple, banana or mint as soon as you feel hunger It may look stupid, but it works!Researchers at the University of Agoikagos examined more than 3,000 volunteers.They found that the more people use their nose, the less they want to eat.And they lose more overweight - on average 15 pounds each.One of the theories is that you are cheating the brain.For him, the food process was successfully completed
11. Look more often blue That is why most restaurants avoid this color when choosing staff and staff, setting the table.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption
12. Hang a large mirror in front of the table where dinner, and the weight will begin to decrease quickly .The study showed that when eating in front of the mirror, a person consumes a third less food.Visual receptors focus on problems with problems and "resemble" that it would be necessary to lose weight
13. Spend 10 minutes a day, lifting and falling stairs Thus, with equal amounts of food consumed, in one year you will lose up to five pounds
14. You must walk at least 5 minutes every two hours .Are you sitting at the table all day?A five-minute walk every hundred twenty minutes and 20 minutes at the end of the day is the minimum you should try.Thus, every break will benefit from the body.And let someone else eat chocolate

15. Increase a daily walk from 30 to 45 minutes .For the half -hour standard, the extra "calorie" calories are gone, which are marked today.But this time is not enough to start weight loss.An extra fifteen minutes will help restore 15 pounds without any change in the energy process
16. Do not buy ready -made food -made in any form .Post -counter traders are aware of how to seduce the buyer and make it a regular customer.Their main "assistants" are sugar, fructose, corn syrup, etc.If you can't refuse to chew on the road, buy fruit instead of ready -made food.But if you have already had to buy a similar product, make sure he has no ketchup, mayonnaise and spices.In the grain, look for a content of more than two grams of fiber for every 100 calories.A short list of ingredients means that it has no unnecessary and harmful taste taste in the product
17. Place a fork or spoon on the table after each bite .During these holidays, remember the pleasant events that took place during the day.Drink more water.If you eat quite slowly, the brain will decide that you no longer need lunch
18. Lose weight with clothes .Whenever clothes start to become large, buy a new one, in size.The idea of updating the dresses constantly works a lot if you want to be constantly in good condition and improve your body
19. Keep the kitchen closed up to twelve hours a day After dinner, wash all the dishes, wipe the counters, turn off the light.If necessary, close the closets and a refrigerator in the lock.Late evening food consumption significantly increases the number of calories you eat.Once you stop doing this, you can save up to three hundred calories a day or about 15 pounds a year ..
20. Take a walk to dinner and you will lose calories and appetite .Studies for more than a hundred women showed that 20 minutes on their feet reduce appetite and increase the feeling of saturation of the body, even with a snack
21. at least one day active rest per week Spend the current series of your favorite series and enjoy the closest park footage in the country.You will not only sit less, you will also not get extra calories because the popcorn package will remain closed.You can expect sports such as: tennis, a walk along the historic city monuments with a guide, bike excursions or Bowling games

22. buy a step .Attach it to the strap and set the intention to take at least a thousand extra steps a day.On average, a person takes 2000-3000 steps.Adding a couple of thousands to this indicator, the weight will suddenly leave, and the new one will not earn
23. Put less food in front of you and you will consume less calories less Of course, the more food, the more you eat it, especially if you are currently hungry.Instead of using large conventional dining plates of 20-30 centimeters width, you can try a pan of up to 15 cm in diameter.Instead of half -liter glasses stopped.And in some cases, small coffee mugs
24. ninety percent of food should be used at home .The more you eat, the sooner you get overweight.Coffee and restaurants usually serve greasy parts on large plates
25. Serve the food in small plates, not large dishes If you prefer food on large restaurant tiles and drink from large mugs, it will be difficult to lose weight - consumption is higher with 150 calories in just one meal!But a small dish will help to avoid these problems and ten pounds a year
26. Eat only .Food will independently help maintain much more calories than group consumption.The more people, the more food on the table.In addition, you need to be longer on the table.Sincere conversations about life contribute to this.And as a result, an increase in the number of calories
27. order the smallest part .If you need to eat quickly, buy a short Sentwitz, a small popcorn, a small salad and a mini-gamurger.If there is a lot of food, we eat it regardless of the presence of a feeling of hunger
28. Consume food with high liquid and you will get less calories at a meeting.A good choice will be tsukini, tomatoes, cucumbers, which hardly contain calories.Also not soups and bad salads.But you will not be full of water.Saturation receptors react only to food and deceive the body with sweet soda, tea, coffee or juice
29. Increase the number of vegetables in food You can get a good dinner from the double salad with vegetable -filled pasta - broccoli, carrots and tomatoes in terms of calories equal to a small fuel mayonnaise.

30. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates made from white flour with abundant cakes can significantly increase the amount of blood sugar and lead to a significant weight gain.White rice, flour should also be avoided.They can be replaced with whole grains or brown rice.Studies conducted with the participation of 74,000 women showed that those who consumed more than twice a day with whole grains were 49% less at risk of gaining excess weight, compared to those favorite, white products
31. Choose ordinary coffee .A variety of brown drinks have a very indirect attitude towards this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrups.A cup of conventional low low milk coffee has extremely few calories.And when it is made of good grains, we are indescribable!You can also try poor powder milk.Take the nutritional properties of weak milk with a high calcium content and a small number of calories.
32. If you want to caress yourself, choose products with small fat content .They will help to get rid of the feeling that you are deprived of food with a higher calorie content.Thus, for example, honey contains only 64 calories in one tablespoon.In a boiled egg only 70 calories of weak proteins.In a partially low ricott cheese, there are only 39 calories in one part.On the black chocolate plate 168 calories.Studies have shown that a group of people who actively tried to throw calories and drank yogurt lost more than kilograms than those who burned alone calories.Scientists suggested that calcium in products with a small amount of fat has a positive effect on the body and stimulates the body to divide fats
33. Enjoy high calorie treatments exclusively on large holidays , do not abuse them.Eachdo ice cream spoon is trapped with a useful fruit.After each part of a pack of chips, the hand should extend after a bunch of greens.A small piece of cheese should fill a large plate of fruit salad
34. Eat flakes for breakfast five days a week .Studies have shown that people who feed on flakes at least five times a week are much less at risk of taking diabetes than those who do not.They contain a large number of fibers and calcium, little fat compared to other well -known products for breakfast

35. Try acute sauce sauce and good spices which have a rich fat -free taste with a small number of calories.Plus, they make the body burn excess fat.Try them instead of oil or cream
36. Eat fruit instead of drinking fruit juice Instead of hundreds of "liquid" calories, enjoy an apple, orange or a piece of watermelon.These fruits will meet thirst for many more time than juices.At the same time, there will be less to eat
37. Lower the milk fat content .This will help reduce the number of calories consumed by about 20 percent.If ordinary milk is for you - 2% fat, try one percent!It is worth drilling a little taste receptors.But it's worth it
38. light a little handful of nuts .Studies have shown that the control group, whose diet contained nuts, lost more weight than those in the diet they were not.A similar snack twice a day helps to quench hunger and maintain metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruits
39. Most calories should be taken before lunch .The more you consume food in the morning, the less you eat in the evening.And you have more options to burn the calories taken before the evening
40. brush your teeth after each meal especially after dinner.The fresh mint smell will give a signal to the brain that the food intake is over