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Tuesday 14 March 2017

Ten tips to loose weight

Here are 10 tips to Lose Weight:


  • Eat high-protein breakfast. Breakfast high-protein has been shown to reduce cravings and calorie intake for the day throughout.
  • Avoid sugary drinks and fruit juice. These are the most fattening things you can put in your body, and avoiding them can help you to lose weight .
  • Drink water half an hour before a meal. One study showed that drinking water a half hour before eating and increased weight loss  44% in 3 months.
  • Choose a weight-friendly food. Something very useful for losing fat. Here is a list of 20 weight-loss friendly.
  • Eat soluble fiber. Research shows that soluble fibers can reduce fat, especially in the stomach area. Fiber supplements like glucomannan can also help.
  • Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as caffeine can boost your metabolism by 3-11% .
  • Eat nutritious unprocessed. Base on diet food. They are healthier, more filling and is not about the food.
  • Eat your food slowly. Fast eaters weight over time. Eating less makes you feel full and boosts weight-reducing hormones .
  • Use smaller plates. Research shows that people automatically eat less if they use large. Strange, but it works .
  • Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight loss, so take care of your sleep is important .


Loose weight by following 3 simple steps

There are many ways to lose a lot of weight fast.

However, the majority of them will make you hungry and unsatisfied.

If you do not iron, then hunger will make you give up on these programs immediately.

The program described here will:


  • Reduce your appetite.
  • Make you lose weight quickly, without hunger.
  • The health of your body at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and starches:

The most important part is to cut back on sugar and carbohydrates (carbs).

These are the food to enhance fluid of insulin. If you did not already know, insulin is the main fat storage hormone in the body.

When insulin sets, the fat has an easy exit the body stores fat starts burning fat instead of carbs.

Another benefit of reducing insulin is that your kidneys shed excess sodium and water out of your body, which reduces unnecessary bloat and weight of water (1, 2).

It is not uncommon to lose 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat food to be overweight / obese women increased (3).

This group of low-carb eating up everything, and a group of low-fat calorie restricted and hungry.

Cut carbs, lower your insulin and start to eat less calories automatically and without hunger (4).

Put simply, the reduction in your insulin puts the loss of oil on "autopilot."

Bottom Line: Remove the sugar and carbohydrates (carbs) from your diet lower your insulin levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and vegetables:

Each of your diet should include a source of protein, a source of fat and low-carb vegetables. To create your food in this way will not automatically bring your carb intake into the list of recommended 20-50 grams a day.

Girl Food Kebab

Protein Sources:
  • Meat - Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood - Salmon, a fish found in trout, shrimp, lobster, etc.
  • Eggs - Omega-3 enriched eggs or good pastures.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost the body by 80 calories to 100 a day (5, 6, 7).

High protein diets can alleviate the thoughts of concern about food by 60%, reducing the desire for late night snacking by half, and make you full so you automatically eat 441 fewer calories a day ... just by adding protein diet (8, 9).

When it comes to losing weight, protein and nutrient king. Period.

Low-Carb Vegetables:


  • The broccoli
  • cauliflower
  • spinach
  • Kale
  • Brussels Sprouts
  • cabbage
  • Swiss chard
  • lettuce
  • cucumber
  • celery


Do not be afraid to load your plate with vegetables and low-carb. You can eat them without having to go over the 20-50 net carbs a day.

Food based on meat and vegetables contain fiber, vitamins and minerals you need to have good health. No need for grain diet life.

Fat Sources:


  • Olive oil
  • coconut oil
  • avocado oil
  • Butter
  • tallow

Eat 2-3 meals a day. If you find yourself hungry during the day, add a 4th meal.

Do not be afraid to eat fat, trying to do both low-carb and low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use coconut oil. It is rich in oil, called the Chain Medium triglycerides (MCTs). These fats are more fulfilling than others and you can boost the body (10, 11).

There is no reason to fear these natural oil, a new study shows that fat te does not raise your heart disease risk at all (12, 13).

To see that you can assemble your food, check out this low carb meal plan and the list of low carb recipes.

Theme: Assemble each meal out of a source of protein, a source of fat and low-carb vegetables. This will put you into the 20-50 gram carb list to reduce your insulin.
3. Lift weights 3 Times Per Week

dumbbells

You do not need to exercise to lose weight on this plan, but it is recommended.

The best option to go to the gym 3-4 times a week. Is a warm, lift weights, and stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your body from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can get even a little muscle while losing significant amounts of body fat (16).

If lifting weights is not the way it implied about you, and make some easy cardio like running, jogging, swimming or walking will suffice.

The Bottom Line: It's better to make a certain kind of like resistance training equipment. If that is not an option, use the cardio work.