We all know the truism, when we make the decision to lose extra pounds: calories should enter the body less, and the consumption should be more.
At the same time, we all know perfectly well that diets do not help, but further exacerbate the situation. A modern person who is ready to receive and assimilate information in practice knows that it is necessary to make a system for a smooth transition to a new weight and clearly adhere to it. We will help you with a few tips on how to make it easier and more competent.
1. To begin with, you can start a diary, or in electronic media to note what food and how much you absorb during the day, including drinking (juices, sweet water, coffee or tea with sugar or cream). Looking at your notes in a week, you can easily understand that in your diet excess, what is the most high-calorie, what should be removed and what to add. This is an ideal adjustment and a competent approach to your food system.
Studies have shown that people who keep diaries of food eat 15% fewer calories daily than those who disregard it. It is also very important to monitor your diet at the weekend. It has been scientifically proven that a person can easily ruin the whole week of the correct regime with a spirited weekend with alcoholic, fatty and high-calorie food.
2. The next reasonable step is to upload a special calorie counter to your phone, where you'll bring in the eaten food and clearly understand how many calories it is. It is a very big mistake for many who lose weight to think that their plate with lunch contains much fewer calories than it really is. The electronic calorie calculator helps you. Then the real picture of the intake of calories into the body will be clearly visible.
3. Do not focus on losing weight and do not make it the meaning of your life. Psychologically it is very difficult for a person to keep himself under control, this leads to an inevitable breakdown due to fatigue from restrictions. Your new life should be in joy and change gradually, without sudden global changes and difficulties to their addiction against the backdrop of struggling with oneself. For example, you are accustomed to drinking coffee with cream. On the first day, replace the cream with plain milk, after a couple of days, go to low-fat, after three days, discard milk in coffee at all. It will be smooth and not as difficult as if you immediately switched to black coffee. With this approach, black coffee will also bring pleasure. Also with sweets. Replace the chocolate candy first with jelly or marshmallow, then with some fruit.
4. Water is life. We are 90% water, we need it. But very few people know that very often a person wants not to eat, but just to drink. We have forgotten how to recognize hunger. When you feel that a thought is born in your head to eat something, and after dinner, only a couple of hours have passed, try to drink a glass of clean, non-aerated water. You will be able to make sure that you want to eat. Do not forget about water all day long. For a healthy organism, the required amount of water per day is 1500-2000 ml for women and 2000-2500 for men. If you adjust the water regime, you will be able to notice over time how the digestion improved, the condition of the skin and nails and, of course, the body weight decreased. It is worth remembering that juice, sweet soda, tea with sugar and milk is not water, but empty calories that you do not notice, but they have a big influence on body weight. In addition to empty calories, sweet soda or juice contain sugar, which causes a jump in insulin, which provokes an even greater sense of hunger.
5. When you eat, do it consciously. The brain must see and understand that the body is fed. Then the saturation comes faster, less is eaten, there is no repeated hunger for longer. Therefore, lunch or dinner in front of the TV is a bad idea, which pushes to failure on the way to losing weight.
6. More activity. You do not have to go to the gym for this. Go home not on the stairs, but on the stairs. Walk to the store on foot, not by car. Start cleaning the house. All these simple and useful manipulations will become additional pluses.
7. Learn not to stress. A hard day at work, sadness, boredom, a quarrel with loved ones is not a reason to find solace in food. Yes, when we eat, the brain receives a certain amount of endorphins, but there are very few of them, and the effect quickly passes. You start eating again. As a result, the stress did not go away, and the sides grew. Learn to cope with negative emotions without the help of buns.
8. Another original way to reduce the feeling of constant hunger: to influence the nervous system through smells and colors. Scientists have proved that the aroma of peppermint or green apple reduces appetite. A blue color can suppress appetite. While orange, red and yellow it is exciting.
9. Many scientists are great originals, nevertheless their advice to thousands of people is helping. Eat in front of a mirror is one of these unusual tips. We all remember: "you look at yourself not in shape and a piece in your throat does not climb." The mechanism is simple, it works without fail. Only a mirror is not always at hand.