Tip 1: How to control your weight
Tip 1: How to control your weight
Excessive weight not only reduces the quality of life, self-esteem, increases the risk of failure in your personal career and career - extra pounds deprive you of health. Daily, thorough and regular monitoring weight will help to preserve youth, health and beauty.
Instructions
1
Calculate your ideal weight. The body mass index is calculated as the ratio of body weight in kilograms to human growth, multiplied by two. Compare your indicator with the normative table, and you will determine if you really are overweight. Try to always monitor the weight, allowing small fluctuations within the allowed values.
2
If you are trying to limit yourself to nutrition induring the week, and on the weekend you "jump in" sharply, allowing yourself harmful food in large quantities, then your weight will only increase. Try not to deprive yourself of food sweets, but do it not only on holidays and weekends - you can even afford a piece of cake in the middle of the week, but very small. For the weekend, plan a day off - this is an excellent tool for monitoring weight.
3
Stimulate yourself with beautiful clothes of smaller size, get rid of what has become too much for you.
4
Eat right - not in front of the TV orComputer, and for a beautifully decorated table, in a pleasant company. Leaving the table, you should feel a slight feeling of hunger. After the main meal and before dessert take a break - remove from the table, wash the dishes, distract. Perhaps you will completely forget about the dessert or feel sufficient saturation. Eat small meals, but often. Take on the principles of nutrition and diet of people in those countries where the least total people - try the eastern, Japanese, Chinese cuisine.
5
Change your attitude to food - take it as a means of life, and not as an eternal source of pleasure.
6
Use dessert plates. If you do not get to eat smaller portions, then just change your dishes - dessert plates can be used as a measure of the right amount of food at one time.
7
Exclude from your diet harmful products gradually - first sweets, then rolls, cakes, sugar, etc. Replace sugar with honey, dried fruits, fruits, etc.
8
Eat more fruits and vegetables - they cause a feeling of fullness of the stomach and help the functioning of the intestines.
Tip 2: Deceiving hunger, or How not to eat after six
Almost any diet contains a recommendation not tothere are after six. More precisely, those wishing to control their weight are not advised to eat up shortly before sleeping with large portions of high-calorie food. But if in the evening or even at night there is an irresistible desire to pounce on food, this can and should be fought.
Instructions
1
Do not have to endure a strong feeling of hunger, havingPhysiological nature. When the body requires food to maintain its vital functions, it should not be denied it. Otherwise, it can lead to dizziness, loss of strength, deterioration of well-being and other unpleasant consequences.
2
Uncontrolled fasting is dangerous and harmful. However, in the evening it is desirable to give preference to vegetables and protein foods. Even if the supper is already eaten, but you still feel like eating, supplement your usual portion with salad, kefir or yogurt. But fruit for the night is better not to get involved.
3
People often feel very hungry when they come homeafter work. This condition can easily be prevented by taking something to eat from the food, such as dried fruits, bread, cheese, fruit or vegetables. Have a snack before going out and you can better control your appetite at home.
4
Also in the fight against hunger can helpGreen and herbal teas. In the summer it's a good idea to brew leaves of currant, raspberry, sea buckthorn or linden. What is worth noting, it's from spices and spices, the addition of which in food fuels appetite.
5
Often abundant food "sticks" accumulatedfor the day, stress and emotional stress. To remove fatigue, warm or hot baths will help to relax well. And in order to escape from excessive excitement or boredom, you need to find an interesting lesson for yourself.
6
Sports - another indispensable tool that helpscope with the psychogenic feeling of hunger, especially exacerbated in the evening. For this purpose, any simple physical exercises, fitness, gymnastics, yoga, and athletics are suitable. In good weather, you can replace the exercises with an ordinary walk in the fresh air: so your body will be saturated with oxygen, and sleep will be healthier and stronger.
Tip 3: How to simply control weight by counting calories
The number of people suffering from excess weight,annually grows. According to the statistics of the World Health Organization, every 5 people of the world's population is obese. The causes of obesity are quite a lot, but the key are two: excessive food intake and low motor activity.
You will need
- - food scales
- - calorie table or online calorie calculator
- - notebook
- - Patience
Instructions
1
In order to take control of your weight,Should calculate the energy costs. For each person, they are individual and depend on age, lifestyle and intensity of work. After you have decided on energy costs, you should calculate the quantity and quality of food consumed. This will require food scales and calorie table products or an online calorie calculator.
2
Number of consumed products carefullyweighed on a scale, and then calories calories per calorie table are calculated. For a day you should consume as many calories as your body needs, but no more. To facilitate the task, as well as visibility, it is better to keep a diary of food and write down the data in a notebook or notebook.
3
In the presence of excess weight is not necessarilyTo resort to diets, neglecting their health. To start gradually losing weight, about half a kilogram per week, you just need to create a daily calorie deficit of 500 - 600 calories.
Tip 4: What the Ballerinas Eat
Ballerinas in the duty of duty is very toughControl your weight. And this despite the fact that the work of dancers is very difficult physically. What kind of diet do queen pointe shoes adhere to in order to maintain a balance of good physical shape and not hurt their health?
The basic principle of eating dancers is toughLimitations. They are obliged to control every piece eaten, because every extra kilogram gets in the way of work. Feeding dancers must be balanced so as not to spoil the figure. Useful for ballet dancers: oatmeal and buckwheat, nutritionists recommend drinking green tea. It is allowed to pamper yourself with your favorite foods, but gradually. The main rule of the ballerinas is "there are fewer." Most girls prefer Japanese cuisine, where the demands for a balanced diet are met in greater measure. The most common ingredients of Japanese cuisine are rice, fish, seafood, fresh vegetables. These products do not affect weight. And fish and seafood also contain unique nutrients that help make up the protein deficiency in the body and do not contain fats and carbohydrates, which ballerinas must limit.
Tip 5: How, while sitting at home, there is not much
People who spend a lot of time at home oftenGet better, and may even not notice this, because they wear robes and other clothes, easily adjusting to the figure. To avoid such a problem, it is important to constantly monitor yourself and control your weight.
Instructions
1
Pay attention to the moments when you chewSomething not because they are hungry, but simply because of the habit. Most often people eat so when watching movies, TV shows, programs. There are two wonderful ways to solve the problem. First, you can replace the clock held in front of the TV, walking. Secondly, get in the habit of not eating while watching movies and serials, and perform simple exercises. You can start using simple simulators - for example, for training the muscles of the chin and neck.
2
Make a suitable menu for the day andStick to it. Morning can be started with porridge, preferably with oatmeal, as it cleanses the stomach remarkably and helps maintain the weight in the norm, and also perfectly sates. Lunch and dinner start with the first dishes. It is advisable to give preference to vegetable soups, light chicken broth and other low-calorie dishes. It is much more useful for a figure than pasta, fat goulash, meatballs, fried potatoes. By the way, dessert is also desirable to reduce. Using cereals and soups every day, you can eat less than before.
3
Drink beverages that promote weight loss andmuffling appetite: for example, a cold green tea with lemon. Half an hour before a meal it is useful to drink a glass of cold water with a small amount of lemon juice.
4
Buy small plates. This will help you eat less than usual, no matter how strange it may sound. The fact is that you can significantly reduce portions, and adhere to the suggestion as early as childhood rules "until you eat everything, you will not go anywhere" will become easier.
5
Eat more often, but little by little. When a person eats rarely, it is peculiar to him to overestimate the capacity of his stomach, and this leads to overeating and problems with digestion. During the day, eat light vegetable salads, cottage cheese, fruit, drink low-fat kefir. You can reduce the number of products and at the same time improve digestion and shape.
