40 simplest and simplest ways to lose weight

Everyone knows the basic principle of weight loss: you spend more calories than those you consume.But you also know that most diets and methods of rapid weight loss does not work as it was originally promised.If you try to throw away a couple: three kilograms, know the advice of experts how much they lose weight quickly and easily, which will really help to lose excess weight in the shortest possible time without consequences for the body.

How quickly and easy to lose weight?

1. Write everything you eat for a week .This will help to lose weight.Studies have shown that people who maintain the diaries of what they eat consume fifteen percent of food in less than those who do not do it.Particular attention should be paid for the weekend.Scientists from the University of North Carolina conducted research and discovered that on Saturday and Sunday people consume an additional 115 calories, obtained mainly from alcohol and fat.Further on in the list there are spreads, sauces, sauces, condiments, drinks, snacks and bars.The advantage in consumption during this period is much higher than the loss.
2. Add the ten percent to the consumption of daily calories .If you think you consume 1700 units and don't understand why you don't lose weight, add another 170 calories.Most likely, a new number will be closer to real values.Correct the habits in food, based on accurate numbers.
3. Find a virtual friend who will monitor your weight .The University of Vermont has conducted research with volunteers for eighteen months.According to the results, a relationship to a virtual instructor: a friend is much more comfortable than a person in a support group.
4. Find a spell. Have you ever heard of personal prophecy?If you focus on things that have to be changed.Instead of (no matter whether you believe it or not) despair repeat the targeted positive phrases: "I can lose weight", "Today I will definitely go for a walk", "I will be able to face the shelf with the biscuits during a lunch break".Repeat these sentences for a long time and will become reality.
5. After breakfast, drink water. During the consumption of morning food, you can pamper yourself and the orange juice.But for the rest of the day, focus on water instead of juices and drinks.The medium American receives a further 245 calories per day from drinks.It is about 90,000 calories per year, which is equivalent to almost 15 kilograms!Studies show that, despite the large number of calories, drinks do not cause this saturation as a complete meal.
6. Plan the day so that it has less than three meals .Or drink a glass of orange juice a day less.These actions will help to save about one hundred calories for a day.And this little victory will help not to earn almost two kilograms a year!

7. Watch the TV one hour less .The research work of 76 advanced universities graduates showed that the more you watch TV, the more you eat.Know a program, which, in fact, you don't need and take a walk.
8. At least once a week, take good cleaning .It doesn't matter what exactly the object of cleaning is: the floor, the windows, the walls in the shower or to the toilet, in the machine.The average person weighs one hundred kilograms loses four calories in every minute of cleaning.The creation half hour of Shine "will cost" your body in 120 calories.The equivalent of a large glass of vanilla yogurt.
9. Blow before a new meal .Often, from boredom, from nervousness or disappointment, people consume so much food that they do not even remember how the physical feeling of hunger feels.If you want a certain food, then most likely it is a fleeting desire and not a real hunger.Before eating something, make sure you are really hungry.Find an alternative activity.For example, expressed - appointments or evidence to suppress stress and the fight against boredom.
10. It smells an apple, a banana or a mint as soon as you felt hungry. It may seem stupid, but it works!Researchers from the University of Chicago examined more than 3,000 volunteers.They found that more people use the nose, the less they want to eat.And they lose more excess weight, an average of 15 kilograms each.One of the theories is that you are deceiving the brain.For him, the food process has been successfully completed.
11. Look at the blue more often. This is why most restaurants avoid this color when choosing staff and staff, table setting.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 the weight will start decreasing quickly .The study showed that when you eat in front of the mirror, a person consumes a third less food.The visual receptors focus on the problematic areas and "resemble" that it would be necessary to lose weight.
13. Spend 10 minutes a day, getting up and going down the stairs .Therefore, with equal quantities of food consumed, in a year you will lose up to five kilograms.
14. You have to walk at least 5 minutes every two hours .Are you sitting at the table all day?A five -minute walk every hundred minutes and 20 minutes at the end of the day is the minimum for which you need to fight.Therefore, each break will benefit the body.And let someone else eat chocolate.

15. Increase a daily walk from 30 to 45 minutes .For the standard half hour, the extra "calories" are gone, which have been scores today.But this time it is not enough to start losing weight.Another fifteen minutes will help to restore 15 kilograms without any modification of the power supply process.
16. Do not buy food ready for any shape .The traders behind the counter are well aware of how to attract the buyer and make it a normal customer.Their main "assistants" are sugar, fructose, corn syrup, etc.If you can't refuse to chew on the street, buy fruit instead of food ready.But if I already had to buy a similar product, carefully make sure that he has no ketchup, mayonnaise and condiments.In wheat, look for a content of more than two grams of fiber for every 100 calories.A short list of ingredients means that there are no useless and harmful flavors of taste in the product.
17. Put a fork or a spoon on the table after each bite .During these breaks, he recalls the pleasant events that happened during the day.Drink more water.If you eat quite slowly, the brain will decide that you no longer need lunch.
18. Losing weight with clothes .Every time the clothes start to become large, they buy a new one, of size.The idea of constantly updating the wardrobe works great if you want to be constantly in good shape and improve your body.
19. Keep the kitchen closed until twelve hours a day .After dinner, wash all the dishes, clean the meters, turn off the light.If necessary, close the lockers and a refrigerator on the lock.The consumption of late evening food significantly increases the number of calories you eat.After stopping doing it, you can save up to three hundred calories per day or about 15 kilograms per year.
20. Take a walk to dinner and you will lose calories and appetite .Studies for more than one hundred women have shown that 20 minutes walk reduce appetite and increase the sensation of body saturation, even with a slight snack.
21. At least one day of active holiday per week .Jump the current series of your favorite series and instead enjoy the views of the nearest park.Not only will you sit less, you will not get even extra calories because the Popcorn package will remain sealed.You could expect sports such as: Tennis, a walk along the historical monuments of the city with a guide, excursions by bicycle or bowling.

22. Buy a step .Connect it to the belt and set the goal of doing at least a thousand additional steps per day.On average, a person makes 2000-3000 steps.Having added a couple of more thousands to this indicator, the weight will be suddenly left and the new 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 dishes with a width of 20-30 centimeters, you can try a saucer of diameters up to 15 cm.Instead of cups of semi-listening cups.And in some cases, small cups of coffee.
24. Ninety percent of the food should be used at home .The more you eat, faster excess increases.Coffee and restaurants usually serve greases on huge dishes.
25. Serve food on small dishes, not large dishes .If you prefer food on huge restaurant dishes and drinks from large cups, it will be difficult to lose weight: consumption is higher than 150 calories in one meal!But a small plate will help avoid these problems and ten kilograms per year.
26. Eat alone .Eating independently will help to preserve many more calories than group consumption.More people, more food on the table.In addition, you must be longer at the table.Sincere conversations on life contribute to this.And consequently, an increase in the number of calories.
27. Order the smallest portion .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 independently of the presence of a feeling of hunger.
28. Consume food with a lot of liquid And you will receive less calories in an appointment.A good choice will be tsukini, tomatoes, cucumbers, which hardly contain calories.Also not bad soups and salads.But you will not be full of water.The 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 make a good dinner with a double salad with pasta full of vegetables: broccoli, carrots and tomatoes in terms of calories equal to a small refueling mayonnaise.

30. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates made of white flour with plenty of adding sweets can significantly increase the amount of blood sugar and lead to a significant increase in weight.White rice, flour should also be avoided.They can be replaced with bread with whole grains or whole 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 an ordinary coffee .A variety of coffee drinks has a very indirect attitude towards this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrups.A conventional cup of coffee with low fat milk has extremely few calories.And when it is made with good cereals, we are indescribable!You can also try the milk powder.Get the nutritional properties of skimmed milk with a high calcium content and a small number of calories.
32. If you want to pamper you, choose products with the content of small fats .They will help you get rid of the feeling of being deprived of food with a higher calorie content.So, for example, honey contains only 64 calories in a spoon.In a boiled egg boiled only 70 calories of Skim protein.In a partially low ricott cheese, there are only 39 calories in a portion.In the 168 calorie black chocolate tile.Studies have shown that a group of people who actively tried to discard the calories and drank the yogurt has lost more than kilos than those who only burned calories.Scientists have suggested that football in products with a small amount of fats positively affects the body and stimulates the body to divide fats.
33. Enjoy the high -level delicacies of calories exclusively during the great holidays Do not abuse them.Each spoonful of ice cream is jammed with a useful fruit.After each piece from a pack of chips, the hand should stretch behind a pile of vegetables.A small piece of cheese should integrate 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 getting diabetes than those who do not do it.They contain a large number of fiber and football, not very fat compared to other popular breakfast products.

35. Test acute sauce sauce and good condiments which have a rich tasteless taste and with a small number of calories.Also, they burn the excess body.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 satisfy the thirst for much more time than the juices.At the same time, there will be less to eat.
37. Reduce the fatty content of milk .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 training a little taste receptors.But it's worth it.
38. Turn on a small handful of walnuts .Studies have shown that the control group, whose diet contained walnuts, lost more weight than those in whose diet they were not.A similar snack a couple of times a day helps to extinguish hunger and keep the metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruit.
39. Most calories should be received before lunch .The more food consumption in the morning, the less he eats in the evening.And you have more opportunities to burn the calories received before the evening.
40. Brush your teeth after each meal especially after dinner.The fresh smell of mint will give a signal to the brain that food intake is over.