Get rid of excess weight, you need to lose weight slowly. 0.5 kg of fat around 3500 calories. Reducing the daily intake by 500 calories a day, you lose weight by 0.5 kg per week. To maintain weight enough to abandon 100 calories a day – and you can avoid weight gain of 1 kg per year.
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Make it a rule these simple, painless recommendations that will help you lose weight without dieting:
1. Have a daily breakfast. Many people lost weight and maintaining weight, that they have a daily breakfast together. The need for breakfast, I have already written the message “”
2. Close on the night of the kitchen. Determine for themselves the time when you stop in the evening there. By the way, the lack of breakfast, lunch and dinner, the weak strong leads to weight gain and premature aging. Later I’ll tell you why we lose weight at night, instead of in the afternoon.
3. Drink water. Be sure to drink throughout the day 8 – 10 glasses of pure water. If you can not clean, drink, add lemon juice. This may stir the juice with no sugar in the proportion of 1 to 3. Why do I need to drink water and watch how to set up this habit of looking
4. Control liquid calories. Sweet drinks have calories in food, but do not satisfy hunger, as it makes a firm calories. Satisfy your thirst with water, sparkling water with lemon, fat-free milk or small amounts of 100% fruit juice. Try a glass of nutritious low-calorie vegetable juice, which will help you keep between meals. Be careful, alcohol calories, which is going to very quickly and quietly.
5. Eat more fresh fruits and vegetables. Using a large number of low-calorie nutritious fruit and vegetables displaces other products in which there are more fat and calories. A shift toward meat on your plate and put a lot of vegetables. Or start in mid-morning snack or dinner with a salad or soup plate to help fill the demand kletchatke and vitamins and will help accelerate weight loss.
6. Go to the beans and bread diet. Replacing white bread, cakes, biscuits, scones integral grains, you add the necessary kletchatku and quickly saturated. Tselnozernovoj Eat bread, brown rice, bread of the Inalienable rye.
7. Watch out for the environment. Take care that the house always had a healthy meal. To choose the restaurant. Do not go to the store hungry. Before you go shopping, there’s something useful homes, then you will run everything in the store and appropriately will make the purchase. Drink a big glass of water before entering the next plate.
8. Reduce portions. Reduce portion sizes – and you begin to lose weight. Use small plates and cups. Dark blue Ware reduces absorption of food.
9. Move more. Try to reach 10.000 steps a day. Once, when talking on the phone, add another walk with the dog, Mark time television advertising. The rise on the floor on his feet.
10. Add the fiber in each meal. This will help you feel the saturation of longer periods of time, and you will not overeat. Try low-fat yogurt, small amounts of nuts, eggs, beans, lean meat. Eat small meals every 3-4 hours to maintain a constant blood sugar level. What foods contain autonomic fibers look
11. Back to the easier alternative. Whenever possible go on for salad dressings, mayonnaise, milk and other foods with a lower percentage of fat. Smear a sandwich with mustard instead of mayonnaise, instead of the usual eat sweet potatoes, instead of cream in coffee, add skim milk to fill a salad with sunflower oil instead of mayonnaise, and it’s even better than lemon juice.
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