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 All we're trying to lose weight: sit on a diet, exercise, but often all attempts end in failure. Here's a list of what you can not do to be always in shape.
You swallow food
If you were a rat, you would have eaten a meal in 15 minutes, we felt saturation, and stopped. But we - the people. Perhaps you eat so fast that a signal about what you ate, no time to get to the brain - and the mouth continues to absorb food, although the stomach is almost explodes.
Solution: Try this exercise during your next meal. After each bite chew, swallow, put a fork and takes a sip of water. Look how long it took to get enough. Then, during a later try to eat meals during the same period of time, but this time without the exercise. Another tip for those who spend lunch in the wrong company: turn off the TV, put the paper down and eat, no matter what distractions. So you control the amount of food consumed.
You starve yourself
Restricting calorie intake, especially protein, you push the body to ensure that it kept them more than it spends. It also forces the body to break down muscle tissue to obtain fuel for vital activities. But the muscles - is the key to a good metabolism, in other words, the key to the speed at which the body burns calories. Large muscle means a faster metabolism and less body fat.
Solution: You have to limit yourself in calories to lose weight. Refusing to one glass of beer, 30 chips and a cookie, you already consume 500 calories less. But you must be sure that every day you consume 1600 to 1800 calories, not to stop metabolism. And do not limit yourself to the protein. If you weigh 70 kilograms, you need about 75 grams of protein (2 chicken breasts) a day to maintain muscle. If you are trying to gain weight - increase the portion in half.
You do not get enough sleep
Lack of sleep reduces the chance of losing excess weight. Studies have shown that healthy people who napped only 4 - 6 hours per night for 6 days had a higher level of glucose and insulin levels. It is a terrible condition for the metabolism of a person who wants to lose weight, because excess insulin promotes the accumulation and deposition of fat.
Solution: Every day sleep at least 8 hours. Establish a regular bedtime and waking. Choose a certain time when you have to wake up and make sure that you are in bed for at least 8 hours. The company is not necessary.
You neglect dietary fiber
Most processed breads and cereals contain less fiber and low-calorie vegetable components are deposited in fat. Plus, foods rich in fiber, can control the level of glucose and insulin levels.
Solution: Try to consume less potatoes, especially fried. Experts say that it instantly increases the concentration of glucose, as well as chips, white bread, breakfast with low fiber content. Prefer whole wheat bread, nuts and legumes, even though they contain enough calories.
You yourself Sears
What for? Flourish! With high ... cold glass of water. If you want to lose weight, water - your friend and helper. To give your body to process food more quickly, he just needs water. Furthermore, it is necessary to transport nutrients to the muscles. Water, after all, support your metabolism. It saves you from overheating during exercise and reinforced on hot days.
Solution: Start the day with a two-liter jug filled with water (this can be several containers of two liters total volume). Your goal is that by the end of the day was the empty pitcher.
You do not know how to cook
The food in the different restaurants and cafes are very rich in calories, fats and carbohydrates. So learn to cook, and at the same time learn the skills of weight loss. The person for whom the kitchen is a well-established element of necessity doomed to poor diet, which includes only the fatty, salty and sweet.
Solution: Take a step into the kitchen (it is a room with an oven, sink and refrigerator). Open the freezer. Did you see frozen berries and vegetables are just as good as fresh, but kept much longer. Look in the cupboard or cabinet - there probably are a few jars of canned vegetables, dried fruits and various cereals. All of these foods will help you lose weight, because they fill the stomach and do not contain too many calories. Maybe you do not need anything more than a can opener and microwave to make them edible (cooking dishes do not necessarily).
Do you think that obesity will surpass fitness
Exercise alone will not make you slim. A recent study of military personnel showed that, despite great physical activity for 3-year period, they still gain weight. Why is that? Most likely, because of the food. Simply, they consumed more than burned.
Solution: always very nice to hear a remark about the size of servings you consume food. But it is very important: it often depends on the size of servings, you lose weight or not. And the best way to control it - as little as possible to eat out.
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