Clearly define the vital rhythms of your body and its needs. Just within a few days write down all meals and snacks. This will allow you to understand at what time you feel hunger. You will understand how many times a day you need to eat and in what amount.
Plan your meals so that you are not bothered by hunger. Make a clear schedule of meals. Stick to a structured schedule. You don't have planned out meals, there are no nuts, pies and pastries. No snacks "for the company" and "on the road". During meals eat what you want. This step is required to accustom themselves to the clear mode. Gradually you will feel the need to snack is reduced.
But you can not limit yourself to drink. Just do not forget that the majority of carbonated drinks and fruit juices contain lots of sugar and very high in calories.
Now you must shift your diet to bind it to sleep mode. The last meal should be at least three hours before bedtime. If the pause you are tired, drink water, juice, low-fat yogurt.
When you get used to the new diet, you need to give up all drinks between meals, except water. The feeling of hunger is very often disguised as thirst. A few SIPS of water will allow you to hold the right time without food.
When a diet will cease to harass you and you can easily smile to resist all kinds of temptations at the wrong time, start to reduce portions.
Do not reduce the amount of portions with all meals. Start off with lunch. Take your time and do not decrease more than 10% at a time.
Use utensils smaller. Often you eat more not because they are hungry, but because they are accustomed not to leave food on the plate.
Chew slowly. Take your time while eating. The feeling of satiety comes in 10-15 minutes later than you get the necessary amount of nutrients. Think about how much you can eat until your brain will react.
Review your diet in accordance with the recommendations of nutritionists. For Breakfast better to eat foods rich in slow carbohydrates: porridge, cereal, bread. Need a little protein, for example, a boiled egg. Such foods will be slow to burn, gradually giving energy, and you can easily make it to lunch.
Lunch should be the heaviest meal of the day. You need fats, proteins and carbohydrates. Do not pass up the soups. Liquid food is enough space in the stomach, and you get fewer calories compared to the solid food of the same volume.
At night, the body is rebuilding wasted effort, for this it is necessary amino acids. Best choice for dinner - protein foods. It can be chicken breast, sea fish, low-fat cottage cheese. Do not use to garnish grains or pasta, the extra energy you don't need. Better eat a light vegetable salad.
If you can't resist a particularly delicious cake or a sandwich with smoked sausage, just increase the calorie consumption. Returning home, leave one stop early and walk. Discard the Elevator, walk the stairs – a great way to burn those calories that you have received. You need to understand in order to the slimming process is not delayed, the arrival of calories must be less than their consumption. Want to eat more high-calorie food, lead a more active lifestyle.
Advice 2: What to do if you can't lose weight
Slender ladies, a full hearing from friends: "can't lose weight, what to do?" often contemptuous snort, replying something like, "people need to Eat less and excess weight will not. But so easily able to talk only those who had long and painful to lose weight, who have problems getting rid of 5-10 kg was never. But wish to significantly lose weight are often faced with the fact that despite all the efforts, dieting and exercising, the scale stays on the same mark. So, what to do in such a situation.
Why can't I lose weight?
Reasons why can't lose weight, there may be several. However, most of them associated with stress, fears and complexes, not the absence of a firm resolve to get rid of excess weight.
Anxiety, stress, sadness and depression traditionally jammed a considerable amount of "tasty" sweets, meats, baked goods, junk food.
The reason that you can't lose weight, can become painful breakup of a relationship. Maybe he already left in the past and you managed to forget, but your body is not. Because he tries to protect and comfort by Shrouding the extra layer of body fat.
Often weight gain occurs after marriage, even if a woman is not much change your diet. In this case, weight gain is also to blame for the subconscious. Usually, married ladies calm down, that now my husband is not going anywhere. So, you can relax. Or, for example, previously you led an active lifestyle, dancing, walking, doing Pilates, and after marriage began to deal with the economy, move less.
Women often excessively proud of their appearance, finding flaws - sometimes nonexistent - literally everything. Over time, this dissatisfaction can turn into a real hatred. And your body received less from you care and love, begins you so "revenge."
The lack of love and loneliness, too, can lead to solace themselves nutritious and tasty food. And the result is excess weight.
In some cases, to lose weight, not enough willpower. Such people periodically or constantly breaking the mode of training and nutrition, coming up with various excuses. Promises to myself tomorrow to start all over again while also not being implemented.
Can't lose weight, what to do?
Having dealt with the reasons for getting rid of extra weight seems an impossible task, proceed to eliminate them. In addition, you will help to lose weight following techniques.
The inclusion in its programme of weight loss daily exercise. If you were previously power or aerobic exercises, start to do it. So you will be able to strengthen the muscles and boost the metabolism.
Changing the type of training. For example, if you strenuously rocked the press, now do some swimming or Jogging. From time to time change the work that your muscles do not have time to get used to them or try interval training.
Change the ratio of nutrients in the food. If you sit on the protein diet, is to diversify its carbohydrates. In contrast, the carbohydrate diet, add more protein.
Daily alternating-calorie diet. For example, you've used every day of 1900 calories. And now try to confine the first day 1600-1700 calories, and the second to eat more - 2100-2200 calories. Thus, always ensure that your weekly allowance was the same.
The change in the number of meals. Once eat 3 times a day try to divide your daily intake into 5-6 receptions.
It happens that the person complies with all these rules, but weight loss is still not possible. In this case, give your body a rest - keep eating healthy foods (but not within the diet, decrease the intensity of the exercise and forget about weight control. And then after a while again sit down on a diet, start to train hard, and under such hard pressure of the extra weight starts to go away.
Advice 3: How to lose weight with activated charcoal
A diet based on activated carbon is one of the newest. Despite the fact that its effectiveness is not proven clinically, she already had a lot of supporters and positive reviews online. The undoubted advantages of this diet is that it is not a hard and costly, and the main drug can be easily bought in any pharmacy.
The principle of activated carbon is its high ability to adsorb, that is, absorption and excretion of toxins and toxic substances. Just as it is able to withdraw the excess fluid, salts and various chemical compounds. Thus, it appears that persons taking activated charcoal cleanses the gastro-intestinal tract, stimulates the excretory system and, consequently, loses weight.
Methods of taking pills there are two. The first is that activated charcoal should be taken in the morning on an empty stomach with a large glass of water. The amount of the drug taken from calculation 1 tablet on 10 kg of weight, but it is advisable to start with 2-3 pills, gradually bringing the number up to an estimated one week.
The second method recommends that you take 10 tablets daily, dividing them into three times. To drink activated charcoal in this case you need an hour before a meal.
Diet can be very effective, but it is safe only if you follow some of the recommendations, as activated carbon – it's still medicine, not a tool for weight loss.
First, a diet is not recommended for use longer than 10 to 12 days. Then, you should take a break for at least two weeks, after which you can repeat the course.
Secondly, because the activated carbon removes not only toxins but also nutrients, vitamins and minerals, in this period it is necessary to eat more fresh vegetables and fruits or start taking vitamins.
In addition, this diet can not be in combination with other drugs, to avoid overloading the intestine, it is also contraindicated in people with stomach ulcers or other problems of the digestive system.
Finally, remember that activated charcoal is not a panacea. You cannot overeat on sweets the night and in the morning to drink a few pills and wait for the result. Such a diet can only work as a Supplement to a healthy diet and physical activity.