Many of us are trying to keep yourself in shape: I'm watching my weight, sit on diets. And always remains 2-3, sometimes 4-5 kg, which cannot be removed! Only a curse.
It turns out that to defeat the "curse of the last pounds", you just need to follow a few rules.
The more you can plan your menu for the day (or even the week ahead), the less likely a sudden collapse in the nearest to work for fast food. Try to take a week for the purchase of products for the week ahead and cooking of healthy meals. Some of them it is possible to freeze, divide into parts and spread out in the boxes. Listening out of the freezer, these billets in the evening, in the morning you can prepare for lunch.
Breakfast is the most important meal of the day. It depends on the mood, energy and appetite throughout the day. Whole grains, protein, healthy fat after you Wake up will help to avoid appetite by noon. And eating a small dessert in the morning, you can easily discard after the job.
Diet snacks will help control hunger between meals. If you know that today, for an important meeting, you will have to skip lunch, grab a to work healthy snack. For example, it can be prepared at home pieces of vegetables and fruit. To not grab a candy bar at the checkout, carry bag bars made of dried fruit. A package of dried fruit or roasted nuts in the glove compartment of a car is very useful if you are firmly stuck in traffic.
The truth is, what is called the "beard", but his importance cannot be forgotten. The amount of water supports the body at the highest level, especially if you drink wisely: a glass half hour before the meal will help you to eat less than one cup in the 45 minutes after a meal will increase your metabolism. But drinking during the meal will disband the phenomenon of oss and will only slow down the digestion of food.
Lunch in the workplace is harmful for several reasons. First, unlike the contents of the lunch box to check the mail, you will eat more than you should. Second, do not get enough rest during the allotted one hour break. Be sure to go to dinner, and even better in a cafe. Or just to walk down the street to lunch. This will allow you to change your mind, to relax, to stay active and of course to eat less.
Salt, sugar, not, and, of course, is not fattening. However, it contains sodium leads to fluid retention in the body and bloating. The excess is called "water weight". To get rid of it, reduce the consumption of salt. Purely to replace with lemon juice, adding that, for example, in salads. Do not forget that the "white death" is part of the canned products, sauces, cheese (and less of them percentage of fat, more salt). In restaurants ask the waiter not to add salt dishes: you can do it yourself in the table or not done at all. If force of habit is stronger, choose options with lower sodium.
Before you start with the main course, eat a vegetable salad or a light soup, as a soup or a beetroot soup (cream soups, while vegetable-based cream and just look light). Will also fill the gut with beneficial fiber, which will help you to eat less or to delay the at least one bun of the Burger. In addition, if you eat salad in the beginning, you are less likely to "forget" it in the end.
The car/metro, computer, cinema, cafes, transport again, for dinner in front of the TV or with a book. Then a well deserved sleep. Gym, walking, a little exercise in the office every hour and a half, the refusal of the stairs and escalators — use any opportunity for movement. To control the situation will help the application for smart phones or watches. It goes to show it takes 10 thousand steps a day. Seeing the actual numbers, you will want to improve the result.
Sounds strange, doesn't it? But, a cup of coffee, or rather coffee with low-fat milk is a great substitute for dessert and a source of pleasure, without harm for health and silhouette. However, the abuse snag still is not worth it.
Home cooking provides complete control over the ingredients. At the same time eliminates the worry about the hidden calories that are no-no, and will happen even in the most healthy meals in the restaurants.
Drop the habit of eating in the company of books, a television, a computer or a smart phone. All this is distracting from the main taste sensations, the delivery of the signal of satiety from the stomach to the brain. Also to eat more than you should. The result is a feeling of weight in abdomen, feeling of guilt and excess pounds.
Besides salt and sugar, white bread, potatoes, fat dairy products is the cornerstone of all want to lose weight (protein in this list not included). To abandon them for a week, is not too difficult. In the long term, try to use white to a minimum, in the place of the brightly colored fruits and vegetables, whole grains, healthy proteins and healthy fats.
It's simple: the more fruits and vegetables, water and less calories. Compare banana (89 kcal) and green Apple (52 calories) and cucumber (14 kcal) and sugar beet (40 kcal). The high content of healthy juices faster creates a sense of satiety, without harm to the figures. In addition, they are an additional source of moisture to the skin and the body as a whole. Leaders — all green and leafy vegetables, tomatoes, watermelon, melon, citrus.
Straight back, straight shoulders, and drawn in the stomach create a visual — at least — the illusion of slimness. Moreover, the upright position promotes better digestion and more efficient burning of calories.
Meditation and yoga help you to establish a connection between the mind and the body. It soothes and helps to collect my thoughts. For example, such: "Today, before I sleep, I am not going to open the fridge" or "Tomorrow in the supermarket I walk past the pastry Department."
If you work late, do not promise yourself to be in the gym at 10 PM. Better plan to exercise in the morning before work or on the weekends. A more realistic promises, it is easier to perform. The same with diet. There is no need to try to reset for the week of 7 pounds, and starve yourself. It is full with either syncope or falls binge eating: injuries (and most likely) both. Setting realistic goals, you will achieve real results.