Lose weight without dieting: the 22 simple, but effective tips

Most importantly, a healthy diet and to turn a healthy lifestyle into a habit, which will become for you as routine as brushing your teeth in the morning and 10 pages of a new book in the evening.

Ready to start now? Below — twenty-two tips that will help you to lose weight without diets and any significant restrictions. Sounds like magic, but, nevertheless, this really works.

Eat slowly

food

If you are used to eat "like a meteor", try to slow down, as perhaps it is because of the speed you eat more than you should. And as a result, receives extra weight, instead get rid of them. In the first few weeks will help of the timer on your phone: set for 20 minutes, and make sure that the meal took all this time. Be distracted to get a drink of water and thoroughly chew each piece.

Sleep enough

Portal WebMD quoted researcher from the University of Michigan (University of Michigan), who admitted that the extra hour of sleep each day helped to lose 7 pounds in one year. This scenario shows that, when do not get enough sleep, cognitive processes are slow, so the brain loses the ability to send signals for hunger and satiety.

To consume more vegetables

Try to be fresh or baked (which is more useful to fry — read here) the vegetables were always on your desk. Besides the obvious tool, they help to visually increase the size of the meals that you simply do not feel that you are eating too little to get enough. Add to this a high water content which helps to maintain optimal hydration and significantly improves skin condition. Useful tip: cook vegetables without oil, and pripravljena lemon juice and fresh herbs.

Do not forget the soup

Add in your menu chicken soup or a light vegetable soup and you will not notice the extra pounds will leave you forever. Soup is especially useful at the beginning of the meal, as it slows digestion, curbs the appetite and allows you to pounce on unhealthy snacks. In addition, if you are sick, soup is strategically important for faster recovery and relief of cold symptoms. But beware of creamy soups, which you can "boast" high in fat and calories.

Bet on whole grain

Whole grains such as brown rice, barley, oat, buckwheat and wheat, help you feel full for less calories, but at the same time reduces the level of "bad" cholesterol in the blood. But, best of all, from whole grains and now make very attractive products. For example, waffles and muffins, pizza base and pasta, as well as "white" whole wheat bread. The main thing — to adapt to study information on the package.

Discard the bacon

Refrain from adding bacon to your morning omelet or Turkey sandwich and bacon for lunch, and 100 calories is gone. It seems that very little, but in a week will get rid of an extra 700 calories, and two of 1,500 calories, which is a good approximation for the "price" of a small cake with fruit. By the way, to make it more eating a delicious and less calories tomato, grainy mustard or soft cheese with fresh herbs.

Modify your favorite dishes

Love pizza? There is no reason to give up on it! Just come to the choice version of the mind: ask to cook the pizza on a thin crust, olive oil and cheese with low-fat. It is unlikely that the pizzeria will refuse to execute the order, but even if, keep in mind that today's consumer can and should choose from a number of manufacturers. So maybe it's time to find a new place which you will be able to call "their own".

Reducing the amount of sugar

drink

Replace one sweet drink (eg. glass of soda with plain water), and you'll avoid 10 teaspoons of sugar. The scale is impressive, isn't it? But, if you can add water and lemon, mint or frozen strawberries, the taste will be even better, and the pleasure will be even more than usual Circuits. What is the danger of sweet drinks? In the first place, that liquid sugar is not determined by our body as a full meal. So with one bottle you can get up to 450 calories that will go unnoticed. Another interesting: according to studies, those who, in their desire for sweets prefer sweets or chocolate, not soda, on average, gain less weight.

Use high and narrow Cup

Another lifehack from the field of dietetics — replace your plain glass in high and tight, and your reduced weight without food. Because you will drink 25-30% less juice, soda, wine or any other drink. How does it work? Brian (Brian Wansink), Tel. D. Cornell University (Cornell University) explains that visual deception can reconfigure the brain. The texts showed that in the low and wide glass even experienced bartenders poured more of the drink than the high and tight.

Limitation of alcohol

I agree, there are times when you can't, and probably don't want to miss out on fun events with alcoholic accompaniment. But alcohol blocks the brain's ability to tell us about fullness and hunger, and in large quantities and completely destroys this mechanism, so be extremely careful. Nutritionists advise to follow the scheme: alcohol drink, glass of water, drink two glasses of water, drink. To keep yourself in the hands was easier, remember that alcohol contains more calories per gram than carbohydrates or proteins.

Drink green tea

Green tea is the best option for those who want to get rid of excess pounds. Some researchers suggest that it may temporarily activate the "engine calorie-burning" due to the action of the chemicals. At least you get a tasty refreshing drink without tons of calories.

Practice yoga

According to research published in the Journal of the American Dietetic Association, women who do yoga, on average, weigh less than those who are involved in other sports. Scientists suggest this may be because yoga aims at harmony, not only of the body but of the mind. It is why people who practice yoga with her practice and meditation. This enables them to be peaceful, to effectively resist the stresses and to adapt to the food.

Eat at home

Eat home-cooked meals at least five days a week. A survey conducted by Consumer Reports showed that this is one of the key habits of "successful dieters". Despite the fact that you finally would learn to cook your favorite lasagna and pesto in your own kitchen, this approach has many other bonuses. For example, substantial savings and the ability to think of any dish by itself. And, of course, so you can control the amount of sugar, salt and fats that will benefit your waist.

Catch "a break in food"

Most people have a natural "eating pause" — that moment when they put the fork or spoon in a glass for a few minutes. Watch this point, as it means that you can finish the meal now. Nutritionists say that it is a signal of fullness (but not fullness) of your stomach. And, unfortunately, almost all of us miss him.

Chew gum with mint

mint

Chew sugar-free gum with a strong mint aroma when you feel that, for lunch a Burger and fries. Dinner after work, socializing at a party, watching TV or surfing the internet — here are a few dangerous scenarios for mindless snacking. Mint in chewing gum interrupts the majority of tastes and flavors, so that "bad" food will not be attractive. Attention: use this tip only in extreme situations and not to causes the production of gastric juices when you are hungry, and not to harm the digestive system.

Take a plate smaller

Professor Brian in a series of experiments showed that people eat more and more likely to overeat when you use large plates. Simply select the plate two times less, and will get rid of 100-200 calories per day, and from 7-9 extra pounds a year. It is worth mentioning that the volunteers, who took part in the food experiment, not felt hungry with the reduction of the plates, and most of them are just not notice it.

Eat small portions

The best habit slim people, as the polls show Consumer Reports is that they eat less and more often. In other words, five meals a day is the norm from which they deviate only in critical situations. And you just think that it is complicated. The followers of the system of food admit that after a week of frequent food, you otherwise, so comfortable you will feel.

Try the 80/20 rule

A lot of celebrities, among them top model Gisele Bundchen, has admitted that to keep in shape, and it does not appear from the favorite food allows you to 80/20. The gist of it boils down to is that you must choose a comfortable period (day or week), and then make 80% of the power at that time was healthy food and 20% not very healthy, but incredibly tasty.

Order food properly

Meals in restaurants are known to contain more calories and fat than you realize. So keep in mind number of strategies in the restaurant, which, as they say nutritionists, will help you keep portions under control: split a dish with a friend, order appetizer and as a main dish, choose something from the children's menu or complement the main dish, not salad, but a few leaves of lettuce.

Choose red sauce

When choosing a sauce for pasta or baked potato, stop for the red options, salsa, hot sauce or red pesto. The fact that the sauces based on tomatoes, usually contain less calories and much less fats than butter and, especially, mayonnaise sauces. But remember that portion size still matters.

Sometimes it becomes vegetarian

Eating vegetarian meals is a great habit for weight loss. No, no one is forcing you to give up meat completely, especially if you take into account that it can be harmful for the health. Today, however, in every other Burger in any of the first Italian coffee you can find burgers with Patty made from beans or lentils and pasta with spinach and sun-dried tomatoes, the taste characteristics that will surprise you.

Indulge yourself

cookies

When did you learn to do without soda for at least five days of the seven, or be used to cope with the binge eating Apple slices, not chips, Pat yourself on the back. Can make even simple, but still very difficult to tune for proper diet. Now everything will be easier and simpler, this we know for sure. However, don't forget the food concessions that are necessary in order to reduce the risk of overeating to a minimum. Go on a pedicure, buy a new dress or let a piece of cheesecake. Because the psychological health and positive attitude are important to a healthy relationship with food, almost more than all of the above.

14.08.2018