We all want to be slim, beautiful and light. But parting with excess weight tend to be quite difficult. A sedentary lifestyle and unhealthy diet does not contribute to effective weight loss. The attempt to go on a diet often end in failure, as a result we recruit more kilograms, and sometimes, giving up the important products of the body, and even undermine their health.
Portuguese scientists comprehensively approached the problem of excess weight. They conducted a series of experiments and are willing to share with us the findings of that you need to do is actually to lose weight.
Participants were allowed to have any, even the high-calorie foods, but do it consciously. That is to say, "not in the clouds," and to think about during the meal, enjoy a meal. Most of the participants after the test admitted that they not only feel satiety, but even had finished the usual serving. weight loss was small, about 2 kg for 15 weeks of the experiment, but stable. And 75% of the subjects continued to lose kilos and after its completion.
Which means there consciously and how to maintain harmony without additional restrictions on nutrition expert says Amelia Freer.Eat slowly. Even if you are very hungry, do not rush to swallow food. Initially, inhale its aroma, enjoy the appearance. Then a small piece Bite and chew it slowly. Think about what happens to you in the moment that you feel. Try not to get involved in other thoughts, do not watch TV and not be distracted from the process. This approach will help you to be satisfied more quickly and get the pleasure of eating. In addition, digestion begins in the mouth and chewed it carefully, you will facilitate the work of the stomach. According to scientists, those who eat slowly and bite off small pieces, are 100 calories less at lunch, do not overeat, as well as longer feel a sense of satiety.
Keep a food diary. Sometimes we do not even notice how much of the day to eat casually. We think that we eat very little and still just can not lose weight. To adjust your diet, keep a food diary. Burn it all, what you eat to the last detail, and on a scale from 1 to 10 notes at the same time as you were hungry. 1 - was not at all, 10 - an incredible feeling of hunger. So you can understand how much food eat for the day, to exclude from the diet of harmful products, as well as I realize that makes you eat - really hunger or you do it just for the company, or habit.
Determine why you want to eat. Determine why you want to have: you're hungry, do it for the company, having nothing to do, to rest or to reward yourself for a difficult day. It is particularly important to track the cause, when the hand reaches for the useless snack.
Eat only when hungry feel. Since childhood, with the food we connected a lot of customs and traditions. For example, the soup should be eaten with bread, to eat up the entire portion or eat three times a day at specific times. Drop all imposed from above you and listen to your body. For example, if you have a hearty lunch and did not feel hungry, it is quite possible to do without dinner or instead eat an apple or yogurt.
Ask about food origins.Ask yourself, what kind of food in front of you, from what ingredients she is as prepared. Mentally thank everyone - from the farmers who grew it to chefs who cooked. For example, eating a piece of cake, we do not even think how much butter, margarine, sugar and flour we eat. And if the food manufacturing, as with it absorb harmful additives. Try to keep your food was as easy as possible and understandable.
Do not use food as a reward.Difficult day does not excuse the fact that you ate a kilogram of ice cream. There are many other ways to pamper yourself: hot fragrant bath foam and salt massage, a nice movie, a walk in the fresh air, spa treatments and much more. Once you understand that, you can enjoy not only the food, centimeters on the waist will start to melt.
Dedicate yourself 30 minutes for lunch. Do not eat on the run. So that your body has felt satiety need 20 minutes. If you eat quickly, the signals from the stomach that you already ate did not have time to reach the brain, and you do not understand, the overeat. feeling after eating a quick lunch is inevitable. Take the body will soon feel satiety, and you will not consume extra calories.
Beautifully Serve table.The meal you should get not only calories, but also fun. Therefore, food should be not only delicious, but also beautiful, as well as dishes from which you eat and tableware in general.
Drink water before eating. Our body often confuses hunger and thirst. So if you want to eat - drink. The feeling of hunger is gone within 15 minutes? Then really need a snack. To eat less and run the stomach, 15-30 minutes before a meal, drink a glass of water. But food is not necessary to wash down. So you dilute the gastric juice and interfere with the operation of the digestive tract. Be healthy!
And be sure to save yourself from the list 15 foods that nutritionists are officially allowed to eat at night.
