40 simplest and easiest ways to lose weight

Everyone knows the basic principle of weight loss - you spend more calories than you consume.But you also know that most diets and methods of rapid weight loss do not work as it was originally promised.If you try to throw off a couple - three kilograms, get acquainted with expert advice how to quickly and easily lose weight, which will really help lose excess weight in the shortest possible time without consequences for the body.

How to quickly and easily lose weight?

1. Write down everything that you eat throughout the week .This will help lose weight.Studies have shown that people who keep the diaries of what they eat, consume fifteen percent of food less than those who do not do this.Particular attention should be paid to the weekend.Scientists at the University of North Carolina conducted research and found that on Saturday and Sunday, people consume additional 115 calories, primarily obtained from alcohol and fats.Further in the list there are spreads, sauces, sauces, seasonings, drinks, snacks and bars.The advantage in consumption during this period is much higher than in loss.
2. Add ten percent to the daily calorie consumption .If you think that you consume 1700 units and do not understand why you do not lose weight, add another 170 calories.Most likely, a new number will be closer to real values.Correct the habits in food based on accurate numbers.
3. Find a virtual friend who will monitor your weight .Vermont University conducted research with volunteers for eighteen months.According to the results, a report to a virtual instructor - a friend is much more comfortable than a person in a support group.
4. Come up yourself a spell. Have you ever heard about personal prophecy?If you focus on things that need to be changed.Instead of (it doesn’t matter if you believe it or not) despair repeat the targeted positive phrases: “I can lose weight”, “Today I will definitely go for a walk,” “I will be able to confront the shelf with cookies at a lunch break.”Repeat these phrases for a long time and they will become a reality.
5. After breakfast, drink water. During morning food consumption, you can pamper yourself and orange juice.But throughout the rest of the day, focus on the water instead of juices and drinks.The average American receives additional 245 calories per day from drinks.This is about 90,000 calories per year, which is almost 15 kilograms equivalent!Studies show that despite the large number of calories, drinks do not cause such saturation as a full meal.
6. Plan the day so that it has less than three meals .Or drink one glass of orange juice per day less.These actions will help save about a hundred calories for a day.And this small victory will help not to gain almost two kilograms per year!

7. Watch the TV one hour less .The research work of 76 graduates of advanced universities showed that the more you watch TV, the more you eat.Satter one program, which you, in fact, do not need and go for a walk.
8. At least once a week, do good cleaning .It doesn’t matter what exactly is the object of cleaning - the floor, windows, walls in the shower or toilet, machine.The average person weighing a hundred kilograms loses four calories in every minute of cleaning.The half -hour creation of shine will “cost” your body in 120 calories.The equivalent of a large glass of vanilla yogurt.
9. Available to a new meal .Often, from boredom, nervousness or disappointment, people consume so much food that they don’t even remember how the physical feeling of hunger is felt.If you want certain food, then most likely it is a fleeting desire, and not a true hunger.Before you eat something, make sure that you are really hungry.Come up with an alternative activity.For example, express - dating or try methods for suppress stress and struggle against boredom.
10. Smell an apple, banana or mint as soon as you felt hunger. It may seem stupid, but it works!Researchers at the University of Chicago examined more than 3,000 volunteers.They found that the more people use their nose, the less they want to eat.And they lose more excess weight - an average of 15 kilograms each.One of the theories is that you are deceiving the brain.For him, the food process was successfully completed.
11. More often look at blue. This is the reason why most restaurants avoid this color when choosing staff and staff, table setting.Try to avoid red, yellow and orange in the kitchen.Studies have shown that they stimulate food consumption.
12. Hang a large mirror in front of the table where you dine, and the weight will begin to decrease rapidly .The study showed that when eating opposite the mirror, a person consumes a third less food.Visual receptors focus on problem areas, and “remind” of what you need to lose weight.
13. Spend 10 minutes a day, climbing and dropping up the stairs .Thus, with equal amounts of food consumed, you will lose up to five kilograms over the year.
14. You need to walk for at least 5 minutes every two hours .Are you sitting at the table all day?A five-minute walk every hundred twenty minutes and 20-minute at the end of the day is the minimum that you need to strive for.Thus, every break will benefit the body.And let someone else eat chocolate.

15. Increase a daily walk from 30 to 45 minutes .For the standard half an hour, the extra "calories are" gone, which have been scored today.But this time is not enough to start losing weight.An additional fifteen minutes will help reset 15 kilograms without any amendments to the power process.
16. Do not buy ready -made food in any of its form .The traders behind the counter are well aware of how to lure the buyer and make him a regular client.Their main “assistants” are sugar, fructose, corn syrup, etc. If you cannot refuse to chew on the street, buy fruit instead of ready -made food.But if you already had to purchase a similar product, carefully make sure that it does not have ketchup, mayonnaise and seasonings.In grain, look for a content of more than two grams of fiber for every 100 calories.A short list of ingredients means that the product does not have unnecessary and harmful flavor enhancers.
17. Put a fork or spoon on the table after each bite .During these breaks, remember the pleasant events that happened during the day.Drink more water.If you eat slowly enough, the brain will decide that you no longer need lunch.
18. Reset weight with clothes .Every time the clothes begin to become large, buy a new one, in size.The idea to constantly update the wardrobe works great if you want to constantly be in good shape and improve your body.
19. Keep the kitchen closed up to twelve hours a day .After dinner, wash all the dishes, wipe the counters, turn off the light.If necessary, close the cabinets and a refrigerator on the lock.Food consumption late in the evening significantly increases the number of calories that you eat.After you stop doing this, you can save up to three hundred calories per day or about 15 kilograms per year.
20. Take a walk to dinner and you will disappear both calories and appetite .Studies for more than a hundred women showed that 20 minutes of walking reduce appetite and increase the feeling of saturation of the body, even with a slight snack.
21. At least one day of active rest per week .Skip the current series of your favorite series and enjoy the views of the nearest park instead.You will not only sit less, also will not gain extra calories becauseThe package with popcorn will remain sealed.You may expect such sports as: tennis, a walk along the historical monuments of the city with a guide, bicycle excursions or bowling.

22. Buy a shagomer .Attach it to the belt and set the goal of taking at least a thousand additional steps per day.On average, a person takes 2000-3000 steps.Having added a couple more thousand to this indicator, the weight will suddenly leave, and the new one will not gain.
23. Put less food in front of you and you will consume less calories .Of course, the more food, the more you eat it, especially if you are currently hungry.Instead of using conventional large dining plates with a width of 20-30 centimeters, you can try a saucer of diameters up to 15 cm. Instead of semi-liter mugs-stop cups.And in some cases, small coffee circles.
24. Ninety percent of food should be used at home .The more you eat, the faster you gain excess weight.Cafe and restaurants usually serve greasy portions on huge plates.
25. Serv the food on small plates, and not on large dishes .If you prefer food on huge restaurant plates and drink from large mugs, it will be difficult to lose weight - consumption is higher by 150 calories in only one meal!But a small plate will help to avoid these problems and ten kilograms per year.
26. Eat alone .Eating independently will help preserve much more calories than group consumption.The more people, the more food on the table.In addition, you have to be longer at the table.Sincere conversations about life contribute to this.And as a result - an increase in the number of calories.
27. Order the smallest portion .If there is a need to eat quickly, buy a short Sentwitz, a small popcorn, a small salad and a mini-gamurger.If there is a lot of food, we eat it regardless of the presence of a feeling of hunger.
28. Consume food with a lot of liquid and you will get less calories in one appointment.A good choice will be tsukini, tomatoes, cucumbers, which hardly contain calories.Also not bad soups and salads.But you will not be full of water.Saturation receptors react only to food and deceive the body with sweet soda, tea, coffee or juice will not work.
29. Increase the number of vegetables in food .You can get a good dinner from double salad with pasta filled with vegetables - broccoli, carrots and tomatoes in terms of calories equal to a small refueling mayonnaise.

30. Avoid white products .Today, diets based on a low carbohydrate content are very popular.A large number of simple carbohydrates made of white flour with abundant addition of sweets can significantly increase the amount of blood sugar and lead to a significant increase in weight.White rice, flour should also be avoided.They can be replaced with bread with whole grains or brown rice.Studies conducted with the participation of 74,000 women showed that those who consumed more than twice a day with whole grains were 49% less at risk of gaining excess weight, compared to those, preferred white products.
31. Choose ordinary coffee .A variety of coffee drinks have a very indirect attitude to this drink.But they contain hundreds of calories thanks to cream, sugar, milk, sugar syrups.A cup of conventional coffee with low -fat milk has extremely few calories.And when it is made from good grains, we are indescribable!You can also try skim powder milk.Get the nutritional properties of skim milk with a high calcium content and a small number of calories.
32. If you want to pamper yourself, choose products with small fat content .They will help get rid of the feeling that you were deprived of food with a higher calorie content.So, for example, honey contains only 64 calories in one tablespoon.In one egg boiled boiled only 70 calories of skim protein.In a partially low -fat Ricott cheese, there are only 39 calories in a portion.In the tile of black chocolate 168 calories.Studies have shown that a group of people who actively tried to discard calories and drank yogurt lost more than kilos than those who only burned calories.Scientists suggested that calcium in products with a small amount of fat positively affects the body and stimulates the body to split fats.
33. Enjoy high -calorie delicacies exclusively on large holidays , do not abuse them.Each spoon of ice cream is jammed with a useful fruit.After each piece from a pack of chips, the hand should stretch behind a bunch of greens.And a small piece of cheese should supplement a large plate of fruit salad.
34. Eat flakes for breakfast five days a week .Studies have shown that people who feed on flakes at least five times a week are much less at risk of getting diabetes than those who do not do this.They contain a large number of fibers and calcium, little fat in comparison with other popular products for breakfast.

35. Try spicy salsa sauce and good seasonings which have a rich taste without fats and with a small number of calories.Plus, they make the body burn excess fat.Try them instead of oil or cream
36. Eat fruit instead of drinking fruit juice .Instead of hundreds of “liquid” calories, enjoy an apple, orange or a piece of watermelon.These fruits will satisfy thirst for much more time than juices.At the same time, it will be less likely to eat.
37. Reduce the fat content of milk .This will help reduce the number of calories consumed by about 20 percent.If ordinary milk is for you - 2% fat, try one percent!It is worth training the taste receptors a little.But it's worth it.
38. Light a little handful of nuts .Studies have shown that the control group, whose diet contained nuts, lost more weight more than those in whose diet they were not.A similar snack a couple of times a day helps to quench hunger and maintain metabolism at a sufficient level.You can also add carrots, raisins, seeds or dried fruits.
39. Most of the calories should be received before lunch .The more you consume food in the morning, the less eat in the evening.And you have more opportunities to burn the calories received before the evening.
40. Bright your teeth after each meal , especially after dinner.The fresh smell of mint will give a signal to the brain that the meal is over.