- weight loss tips
Tip1. Reduce the calories you consume
- Tip 2 See the size of your food portions
The size of food portions have increased as the year pass, especially when it comes to ready meals and snacks. This means that we consume more calories, and adapt quickly to eating bigger portions, and not feel overloaded. Limit potatoes, pasta, rice, fatty foods and sweets, and choose fruits and vegetables.
- Tip 3rd Watch what you drink
- Tip fourth Keep a balanced diet
Remember the principles of a balanced diet to include in your diet fruits and vegetables (at least 5 servings a day), non-processed foods with more fiber, lean meats and dairy products with low fat content.
- Tip fifth Be more active
Becoming more active in your daily life does not necessarily make you sweat in the gym. Instead of the gym, you can use the following tips, which can indirectly help your weight loss efforts:
Choose physical activities that you like and try to spend more time each week in these activities
Incorporate more activity into your daily life
Buy a pedometer and count the steps you do everyday
Another good way to become more active is to reduce the time you sit. At home, limit the time watching TV or sitting in front of the computer. At work, you can make regular breaks, and if you want to talk with a colleague, you can go to his office instead of sending e-mails.
- Tip 6th Avoid the 'quick weight loss diets'
These diets that promise rapid weight loss should be avoided. At first they give you tips for rapid weight loss, but in the long run, they are very difficult to follow. Often, these diets are very demanding and are not to supply the necessary nutrients to the body. Diets that promise rapid weight loss, suggesting that some foods 'can burn fat fast', they usually promote one or two foods that have many rules on how to eat, and they generally seem to be too good to be true.
- Tip 7th The yo-yo dieting
Many people who experience a loss of weight tend to regain weight later. You can limit this possibility by making permanent changes in your lifestyle and eating habits. The best tip to improve your weight loss efforts is exercise. Regular physical activity and exercise play an important role in maintaining body weight.
The following factors are important for lasting weight loss: changes in eating habits, regular exercise, realistic goals and support from friends and family.
While no one would suggest that the Yo-Yo diets are good, there is little evidence that they are harmful to your health. But the results are disappointing and may lead to reduced confidence and mobility.
You have to realize that in the period immediately after a weight loss you are at increased risk of having a certain weight, and that you will need to take concrete steps to prevent it.
Remember that roads regularly. If you find your weight increases, act immediately. Do not let a small mistake to become a major problem.
- Tip 8 Drink green tea
A recent study showed that green tea polyphenols and specifically katechines contribute to the increase in basal metabolic rate, helps "burning" of fat.
- Tip 9th Eat regular meals!
A daily dose of 2,000 calories for example, can spread to 3 or 5-6 meals. But when there is division into 5-6 smaller meals each day (eg breakfast, snack, lunch, dinner, evening) there are small (not large) changes in the level of sugar in our body and especially of insulin, which is important for our metabolism and good "fat burning".
- Tip 10th Caffeine does not help your weight loss efforts
Caffeine has a leading role in many studies of weight loss with other substances (eg, ephedrine), but the effect on metabolism is small, and one should not wait to lose weight by drinking coffee. Its diuretic effect (which is only found in large quantities of coffee) may under no circumstances be counted as greater weight loss help.
- Peak 11th For rapid weight loss does not follow deprivation diets.weight loss tips
If you were determined to lose 5 kg quickly, so you would probably follow a deprivation diet. Maybe you do not eat anything, only grapefruit or cabbage soup every day. You reduce your daily calories to less than 1,000, and of course you see the pounds to go. But when you eat so few calories that in essence you can train your metabolism rate to slow down. When you stop the diet, your body burns calories more slowly and you will gain weight faster than ever before.
- Peak 12th Do not forget breakfast
Not eating breakfast seems a simple way to reduce some calories, but the result can be insatiable hunger for the rest of the day. This can lead to an unscheduled snack at the office, in large portions for lunch, and that as a result will increase the calories you consume. But a breakfast rich in protein and fiber, can reduce hunger throughout the day. In fact, research shows that people who eat breakfast every morning is more likely to maintain a normal weight.
- Peak 13th Do not underestimate the calories of snacks
Possibly you carefully measure the calories you take in each meal, and you forget about the snacks. There are some cookies in your office, a piece of cake brought by a colleague, the ice of your children, etc. All this added up sabotaging your otherwise well-designed weight loss diet. If you take seriously the question of calculating the calories you consume so you better use a notepad to write down every thing you eat during the day.
If the constant consumption of snacks can ruin your silhouette, you can eat snacks wise to do the opposite. People who eat several small meals and snacks a day are more likely to control their hunger and enable rapid weight loss. Snacks can help you keep your metabolism high, especially the snacks rich in protein. Nuts are a good choice, and they are high in protein. Research suggests that people who eat nuts as a snack, they tend to weigh less than those who did not consume nuts.
- Tip 14 Be careful with "light" products
Light low-fat products may play an important role in the diet. Just remember that low fat is not the same as low calorie, and this gives you no right to consume a lot of these products. If you fill your plate with sweets that have little fat, you eat more calories than if you had a small piece of the 'normal' candy. The best way to find out how much fat, sugar and calories, they have is to check the product label.
Easy food does not mean that food with out nutritional value. Many light products contain large amounts of simple sugars in order to get their lost flavor. This immediately gives them calories, but are often less than the full fat products. The best thing you can do is to carefully read food labels that state, often in detail, the content of calories, but also the vitamins and minerals they contain.
- Peak 15th Do not forget to drink also has calories
When counting calories, most of us tend to overlook them in our drink. It's a big mistake when you consider that some coffee and alcoholic drinks are more than 500 calories. Even the calories in juice and soda can be added quickly. The worst thing is that the calories in liquids are not restrictive starvation. We will not eat less after we receive many calories in a drink.
- Peak 16th Water does not help in weight loss, but ...
Through the water, regulates our body temperature, eliminates unnecessary metabolic products, and carries nutrients and oxygen to cells. Not that drinking water is one of the most common mistakes people make in a weight loss diet. Water is necessary for burning of calories. If you let yourself be dehydrated your metabolism error and that means slower weight loss. Research shows that adults who drink 8 or more glasses of water a day burns more calories than those who drink less. So try to add a glass of water at each meal or snack.
- The tip of 17th Drink low-fat milk
Milk, cheese and ice cream are taboo for many people who are on a diet, but the abandonment of milk can be "counterproductive." Some studies suggest that the body burns more fat when you take enough calcium and produces more fat when it lacks calcium. The calcium supplements do not have the same benefits, so that the milk may have other components that work so well. Most specialists recommend that you remain in milk with low or no fat.
- Peak 18th Do not get on the scale daily
The daily weighing is a recipe that causes confusion and gives you no useful information. More important is the tendency to see in the long run and weighed every week. If your goal is to lose a pound a week, you will be pleased to see that you've lost them when you get on the scale. The result gives you a greater reward than to see variations in scale and become confused when you weight daily.
- Peak 19th Do not set unrealistic goals
Telling yourself that you will lose 9 pounds the first week, you are doomed to failure. If you know that you will not succeed, you can not even start a diet. If you diet and lose 2.5 kg a week, rather than to be happy and celebrate it, you will feel satisfied that you will not achieve your goal. The realistic goal is important for the success of a weight loss diet. If you are not sure what should be your goal, talk to a specialist to help you with your goals. Remember that rapid weight loss diets are too good to be true, so you must be patient and set realistic goals.
- Tip 20 You have to exercise regularly
Exercising intensely for two hours once every fifteen days, has no value for weight loss. Conversely, a person who exercises daily, even 30 minutes, largely derives from the different benefits of exercise for health, while laying the foundation for maintaining a desired weight and enables rapid weight loss.
If you do not exercise, you can put the entire burden of weight loss diet. If you become more active, you can eat more of the foods you like and still lose weight. The tip is to find an exercise you like. If you do not like the treadmill, try swimming, ballet, biking or tennis, which burns more calories than walking. Take the time to do different activities to choose what you like and you can spend several days.
Once you have gone into a quick weight loss diet you should also consider the following tips:
First Most 'diets' are ineffective and short-term results.
Second You can not lose 'five pounds in ten days "as announced by the different dietary habits and institutions, which are published in magazines every year in May and June. Our organism can lose 2-4 pounds in a month. Most unfortunately, muscle and water . From how many muscles we have in our bodies relatives, how much weight we will lose. Two persons of the same age, same height and same weight can lose weight differently.
Third The only 'diet' that have fast weight loss results are personal to the person and balanced in the standards for the Mediterranean diet, without hysteria and denial, always combined with physical activity and exercise.
4th Chemical 'diets are one-sided diet. If you eat few calories, you will have better and faster results. With chemical diets you lose muscle and water, something criminal, because after all you need is to lose fat. But there are also negative effects on blood lipids, kidneys and other body organs.
5.Obesity is a multi-disease and has different aspects: organic, psychological, aesthetic and should be handled with care and long term.
6th For medical purposes, there is no "ideal" by weight of a person. There is the so-called body mass index. It is our weight (in kg), parts of our height (in meters) squared. Desired value for all are between 18 to 25 kg/m2. Over weight people are those who have body mass index above 30kg/m2.
People who want to lose weight quickly making a lot of mistakes in the process. Some of the most common mistakes outlined in this article. What are the most rapid weight loss tips is to follow a diet that is healthy and personal to your own needs and to combine diet with physical activity and regular exercise.This is an article about:weight loss tips
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