Calculate your body mass index. Depending on your size, your current weight, your bone structure and your standard of daily activities … You are overweight, but truly overweight. Not just at the limit of what you believe will be more aesthetic. No, BMI indicates that you have two kilos more to lose. Needless to emphasize that you need to react immediately to limit efforts to return to a healthy weight. Not an idealized weight according to the criteria of magazines, but simply a normal weight to ensure a flourishing health.
The verdict is irreversible: you must lose weight. It’s so unfair, especially since gluttony is your guilty pleasure. Never mind, there are hundreds of ways to satisfy your taste buds while sparing your unnecessary fat storage. How? By adopting healthy eating habits and / or by slightly increasing your volume of physical activity.
There is nothing mysterious, good food brings to the body and the body in general exceptional serenity. This also allows the body to generate a reassuring second energy that the individual in all his daily obligations. Also, to eat properly, it is an inventory of foods normally taken in a week. Once this inventory made, simply remove some harmful habits.
If you like fast food, for example, and you attended three times a week, reduce this trade to once a week. If you like sauces to accompany your meat, make a habit of cooking with very low fat ingredients. If you easily nibble sweets between meals, rather indulge in the pleasures of non-caloric beverages and place your food rage on garden produce. If you hunger pincer regularly, take smaller amounts at main meals and give yourself healthy snacks during the day. Fruits and vegetables as a snack are significant and less caloric. Emphasize vegetables with high water content (celery, cucumber, tomatoes …) and fruits containing less fructose (clementines, melons, strawberries …).
In short, the ideal is still for you a list of foods suitable for main meals and a suitable list of foods to snacks, foods whose caloric loads are smaller. Also, to stay in control of your diet and not succumb to the temptations of greed, do not buy anything that can become an obsession: no chips, soft drinks, sugary sweets, high fat cheeses, pastries , etc. And do not worry, your taste buds are incorrigible noceuses, they always find to rejoice in contact with new flavors, less calories.
Sometimes in order to achieve your goal you just have to slightly change your eating habits. Here are a few tips and tricks to help you lose weight without much effort.
1. Drink tea. Studies have shown that those who drink tea (black, green or white), have an index of smaller body mass and less fat.
2. Eating cayenne pepper. studies have shown that capsaicin (the active compound in the pepper) increases the burning of fat.
3. Reduce the amount of carbohydrates, to prevent the accumulation of fat.
4. Eat more vegetables. They give a feeling of satiety without as many calories.
5. Move lift weight. to work your muscles and burn more calories.
6. Reduce your rest time between sets. This increases your heart rate and the number of calories burned.
7. Eat more protein. Replace refined carbohydrates protein will not only serve to get enough, but will also increase the metabolism because of the so-called thermal effect of food.
8. Eat more protein. It is therefore important to consume protein regularly throughout the day. Each meal and snack should include protein.
9. Fish oil supplements. In a published study, researchers fed mice a diet with supplements (fish oil). The researchers found that mice fed a diet containing omega-3 had much less body fat accumulation. Other studies have shown similar results.
10. Eating carbohydrates based on your training. Of course, carbohydrates are important, but you certainly do not need that much, if you do not you Practice, or if you are just 30 minutes a day.
11. Start the meal with a salad and a soup low in fat, water-based. The salad and soup will fill your stomach if you eat fewer calories.