Anyone who has ever tried to lose those extra pounds knows that it is possible. But maybe you is not as necessary as it seems. The fact that you throw all the forces to solve the problem can cause rejection of the plan, which you swore perform.
"You have to start small," - says Holly Wyatt, an impartial investigator Institute of Nutrition in Denver. - "People have a tendency to take on programs to reduce weight and at the same time trying to change everything in life."
Experts say that this is the problem. Such attempt at radical change does not always lead to success. Want to find a simple solution? Take control of your diet and sports, which can burn calories with maximum effect.
"For example, every day is enough to burn about 100 calories, not to gain 1-2 pounds (1 pound = 453.59237 grams), which, on average, a person gains for the year", - said Wyatt, who was one of the authors of the study related to struggle with obesity, the journal Saint. "To lose weight you need to do next - she says - to burn 500 calories a day. But we should not exclude them from your diet. "You can eat 250 calories less and burn 250 to walk 30-45 minutes. A week later you will lose about 1 pound (1 pound = 453.59237 grams)," - says Wyatt. But once you will not see drastic changes.
1. Instead, order main dish meals
It's no secret that over the past 20 years portion sizes in restaurants have grown exponentially. Studies at the University of North Carolina at Chapel Hill showed that the average hamburger was 23% higher than it was in 1977, and soft drinks - 50%. So, instead of ordering a main course, the columns select appetizers pasta and salad or soup. Smaller portions do not mislead you with this goal.
2. Sidestep Vending machines for drinks or food
You should not eat up a huge stack of chips at once. Food should be taken in small portions.
3. Start with a salad...
and during the next meal you may eat less - said in a recent study by scientists at the University of Pennsylvania. 33 women who participated in the study, eating a garden salad for 20 minutes before the main course of pasta. Despite the fact that the salad sprinkled with plain, low fat mozzarella and low-calorie Italian dressing instead of high-fat sauces, the day women consumed 10% fewer calories.
4. Dip fork in the refueling
If you prefer your salad dressing, dip a fork into it before it spread on the green plug. This method allows avoiding up to 500 calories - saying Lisa Lakiotis and Tammy Lakiotis Shames, authors of the book "How to speed up your metabolism. 9 proven principles of weight loss." If the fork, which had been put in filling, dipped in buttermilk, then the plug will remain more cream filling and the calories contained in it.
5. Keep track of calories in coffee
A favorite by much coffee can contain as many calories as contained in the full lunch. For example, 16 drops of coffee Starbucks Cafe Mocha, with whole milk contains 400 calories-as much as is contained in a sandwich with grilled chicken, along with 22 oz. Fat and 33 grams. Sugar. If you get tired of regular coffee, dilute with coffee latte skim milk or 2% milk.
6. Walk and talk
The next time you're chatting on a mobile phone, put on your shoes and wander through the corridors at work or walk along the street. With such a 10-minute walk every working day with an average speed of 3 miles per hour (1 mile = 1.609344 kilometers), you burn about 1,000 calories per month and you reset the 3 pounds (1 pound = 453.59237 grams) per year.
7. Eat nuts
People who adhere to a diet based on research at Harvard University who eat up a handful of peanuts or nuts of different varieties on a daily basis, able to lose weight faster than the group of subjects, whose regime does not include meals with high fat content. But keep in mind that nuts are not only rich in natural fats for the heart but dense, control their consumption: Eat 15 pieces of almonds or cashews or 30 pistachios.
8. Do not just sit
Most people burn 100 calories an hour sitting and 140 - while standing. Another 6 pounds per year (1 pound = 453.59237 grams) you can save, if at work 2 hours a day you will stand. To this end, Frances Wilkins, publisher of diets for Slimming Memory Minder, puts on the desktop in the office of the table of weight measurement. "As a result, I no longer move, which allows me to change position," - she said.
9. The more you sleep the more calories you burn
According to recent research published in The Lancet, insomnia may prevent you from losing excess program. Because of the lack of sleep the brain is in a state of stress, a sharp increase in the production of the hormone cortisol, which regulates appetite. This reinforces the binge eating and intensifies the feeling of hunger, and moreover, from for lack of sleep, your body care not burn carbohydrates that turn into large amounts of fat.
10. Double protein
Rich in protein, low crab approach helps you to prevent loss of muscle mass along with fat, according to new research published in The Journal of Nutrition. 24 women with overweight ate 300 grams of lean meat, 3 servings of dairy products with low fat content and at least 5 servings of vegetables a day - on average, doubling the amount of protein and reducing the amount of carbohydrates that are consumed by the average American. Over 10 weeks, women have lost 16 pounds (1 pound = 453.59237 grams), about as much as the group of subjects, which was fed Program USDA Food Pyramid ". Women increasing the amount of protein to lose weight for more than 2 pounds (1 pound = 453.59237 grams). The secret is the following: Lucien (amino acid) found in beef, dairy products, to poultry, fish and eggs. According to research by Donald Lehman, Ph.D. Institute of Illinois, Lucien helps maintain muscle tissue.
11. Keep a "sports magazine"
Record their achievements - a great way to monitor progress, give yourself positive feedback and concentrate on their tasks. Molly Kimball, a sports nutritionist Sonora in New Orleans, offers its customers to show their "sports magazines" friends. Record your successes and an aspiration teaches accountability.
"You have to start small," - says Holly Wyatt, an impartial investigator Institute of Nutrition in Denver. - "People have a tendency to take on programs to reduce weight and at the same time trying to change everything in life."
Experts say that this is the problem. Such attempt at radical change does not always lead to success. Want to find a simple solution? Take control of your diet and sports, which can burn calories with maximum effect.
"For example, every day is enough to burn about 100 calories, not to gain 1-2 pounds (1 pound = 453.59237 grams), which, on average, a person gains for the year", - said Wyatt, who was one of the authors of the study related to struggle with obesity, the journal Saint. "To lose weight you need to do next - she says - to burn 500 calories a day. But we should not exclude them from your diet. "You can eat 250 calories less and burn 250 to walk 30-45 minutes. A week later you will lose about 1 pound (1 pound = 453.59237 grams)," - says Wyatt. But once you will not see drastic changes.
1. Instead, order main dish meals
It's no secret that over the past 20 years portion sizes in restaurants have grown exponentially. Studies at the University of North Carolina at Chapel Hill showed that the average hamburger was 23% higher than it was in 1977, and soft drinks - 50%. So, instead of ordering a main course, the columns select appetizers pasta and salad or soup. Smaller portions do not mislead you with this goal.
2. Sidestep Vending machines for drinks or food
You should not eat up a huge stack of chips at once. Food should be taken in small portions.
3. Start with a salad...
and during the next meal you may eat less - said in a recent study by scientists at the University of Pennsylvania. 33 women who participated in the study, eating a garden salad for 20 minutes before the main course of pasta. Despite the fact that the salad sprinkled with plain, low fat mozzarella and low-calorie Italian dressing instead of high-fat sauces, the day women consumed 10% fewer calories.
4. Dip fork in the refueling
If you prefer your salad dressing, dip a fork into it before it spread on the green plug. This method allows avoiding up to 500 calories - saying Lisa Lakiotis and Tammy Lakiotis Shames, authors of the book "How to speed up your metabolism. 9 proven principles of weight loss." If the fork, which had been put in filling, dipped in buttermilk, then the plug will remain more cream filling and the calories contained in it.
5. Keep track of calories in coffee
A favorite by much coffee can contain as many calories as contained in the full lunch. For example, 16 drops of coffee Starbucks Cafe Mocha, with whole milk contains 400 calories-as much as is contained in a sandwich with grilled chicken, along with 22 oz. Fat and 33 grams. Sugar. If you get tired of regular coffee, dilute with coffee latte skim milk or 2% milk.
6. Walk and talk
The next time you're chatting on a mobile phone, put on your shoes and wander through the corridors at work or walk along the street. With such a 10-minute walk every working day with an average speed of 3 miles per hour (1 mile = 1.609344 kilometers), you burn about 1,000 calories per month and you reset the 3 pounds (1 pound = 453.59237 grams) per year.
7. Eat nuts
People who adhere to a diet based on research at Harvard University who eat up a handful of peanuts or nuts of different varieties on a daily basis, able to lose weight faster than the group of subjects, whose regime does not include meals with high fat content. But keep in mind that nuts are not only rich in natural fats for the heart but dense, control their consumption: Eat 15 pieces of almonds or cashews or 30 pistachios.
8. Do not just sit
Most people burn 100 calories an hour sitting and 140 - while standing. Another 6 pounds per year (1 pound = 453.59237 grams) you can save, if at work 2 hours a day you will stand. To this end, Frances Wilkins, publisher of diets for Slimming Memory Minder, puts on the desktop in the office of the table of weight measurement. "As a result, I no longer move, which allows me to change position," - she said.
9. The more you sleep the more calories you burn
According to recent research published in The Lancet, insomnia may prevent you from losing excess program. Because of the lack of sleep the brain is in a state of stress, a sharp increase in the production of the hormone cortisol, which regulates appetite. This reinforces the binge eating and intensifies the feeling of hunger, and moreover, from for lack of sleep, your body care not burn carbohydrates that turn into large amounts of fat.
10. Double protein
Rich in protein, low crab approach helps you to prevent loss of muscle mass along with fat, according to new research published in The Journal of Nutrition. 24 women with overweight ate 300 grams of lean meat, 3 servings of dairy products with low fat content and at least 5 servings of vegetables a day - on average, doubling the amount of protein and reducing the amount of carbohydrates that are consumed by the average American. Over 10 weeks, women have lost 16 pounds (1 pound = 453.59237 grams), about as much as the group of subjects, which was fed Program USDA Food Pyramid ". Women increasing the amount of protein to lose weight for more than 2 pounds (1 pound = 453.59237 grams). The secret is the following: Lucien (amino acid) found in beef, dairy products, to poultry, fish and eggs. According to research by Donald Lehman, Ph.D. Institute of Illinois, Lucien helps maintain muscle tissue.
11. Keep a "sports magazine"
Record their achievements - a great way to monitor progress, give yourself positive feedback and concentrate on their tasks. Molly Kimball, a sports nutritionist Sonora in New Orleans, offers its customers to show their "sports magazines" friends. Record your successes and an aspiration teaches accountability.
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