Diet alone is not a panacea for maintaining normal body mass and weight .By making certain changes in our lives, by getting the habits right

1. 25 TIPS FOR WEIGHT
LOSS
Diet alone is not a panacea for maintaining normal body mass and weight .By making
certain changes in our lives, by getting the habits right, we can
go through this long and difficult path
together. But nothing is given immediately and easily. Here are some simple principles to
help you start changing your life.
1. CONTROL THE POWER SUPPLY TIME.
The process of absorbing food too quickly causes the body to show signs of integrity, and it
is often this factor that causes overeating. Set a timer for 20 minutes and try to eat slowly,
without rushing. A slow meal like this is one of the best weight loss habits and promotes
healthy digestion. Eat slowly, cag well, tasting every bite, until the alarm goes off. Slower
eating speed implies more satisfaction from smaller portions.
2. MORE SLEEP - FEWER KILOGRAMS.
sleep has a positive effect on weight loss
According to researchers at the University of Michigan, an extra hour of sleep helps a person
lose up to 6 kg in a year. If you try to replace your usual unhealthy snacks with sleep, you
will reduce your calorie intake by 6%. Of course, the individual results will be for everyone,
but sleep is still an effective tool. In addition, if you get too little sleep, the lack of sleep
stimulates your appetite, making you feel brutally hungry almost all the time.
3. THREE VEGETABLES.

2. Try to eat any 3 raw vegetables for dinner today instead of the usual one or stew. Bricks like
this always help. The high fiber and fluid content of vegetables will help you feel fuller and
get fewer calories and more nutrients. You can make a salad out of these 3 vegetables,
season it with lemon juice, do not spoil this “storehouse of vitamins” with various fatty sauces
(for example, mayonnaise) or seasonings.
4. LIGHTS SOUP.
Be sure to include the first course in your daily diet, because the soup not only has long-term
satiety, but also fewer calories. Choose minestrone or chicken broth. The good thing about
soup is that it slows down your appetite, which is why it's so important to start your meal with
the first course. Try to avoid cream soup, puree soup, as soups are high in fat, which means
they are very high in calories. But you can add as many fresh vegetables as you like - get
creative!
5. SWITCH TO WHOLE GRAINS.
whole grains are shown for weight loss
And this is the best option to maintain a healthy and strong digestive system. Brown rice,
barley, oats, buckwheat, wheat are all secret strategies in the fight against obesity. Foods
like these will help you stay saturated and burn fewer calories than other foods.
6. THESE THINGS.
Hang your favorite dress, skirt or jeans that you can not fit in a prominent place. This will
remind you that you are moving in the right direction. Choose something that is not too small
for you, but lies too tight, and you can wear it even at the first stage of losing weight. This will
be a small reward and a great incentive to move on. Then tackle your wildest dream - like
last year’s cocktail dress that you didn’t wear for a long time because of your excess weight.
7. ELIMINATE BACON.
Eliminate bacon, cold cuts, or ham from your diet completely. That's sandwiches! This simple
action will help you avoid the extra 100 calories, which means an average loss of about 4. 5
kg per year. Replace bacon with something less nutritious. For example, fried bell peppers or
tomatoes, goat cheese.
8. MAKE YOUR OWN PIZZA.
Swap pizza meat for vegetable toppings and cut your energy intake by 100 calories. There
are other tricks for pizza: substitute low-fat goat's cheese for regular cheese, choose thin
instead of thick crust, and the like.

3. 9. REDUCE THE AMOUNT OF SUGAR.
high-calorie sugar
Substitute 1 of a carbonated sugary drink for lemon water, sugar-free iced tea, or other
low-calorie drink and avoid eating 10 tablespoons of sugar a day. Experiment, add natural
juice, mint, frozen berries to plain water. One study compared 450 extra calories per day
from pill candies to soda. Candy eaters inadvertently ate fewer calories than sugary soft
drink drinkers. Sodium admirers gained 1 kg in 3 weeks.
10. DRINK ONLY FROM TALL AND SLENDER GLASSES.
Replace short thick glasses with thick, thick glasses. So you will be drinking 25-30% less
juice, soda, wine or any other beverage. How will such a replacement help you lose weight?
Brian Vansink, Ph.D. D., that such visual cues can affect the amount of food consumed. His
research at Cornell University has shown that even more experienced pubs pour much more
into wide and low glasses of thick glass than they should.
11. LIMIT ALCOHOL CONSUMPTION.
When the situation suggests drinking alcohol, try substituting non-alcoholic low-calorie
drinks; you should not substitute strong alcoholic beverages for strong alcoholic beverages:
for example, alcoholic cocktails, beer, wine. 1 gram of alcohol contains 7 calories, which is
more than 1 gram of carbohydrates or proteins (4 calories). Alcohol can weaken your
solution a little, causing you to carelessly eat chips, nuts and other "harmful" foods.
12. DRINK GREEN TEA.
Regular consumption of green tea is known to promote weight loss and provide tangible
benefits to the body. Several studies show that green tea can burn calories through the
effects of phytochemicals called catechins. Catkins are all kinds of antioxidants, and eating
them is a great way to boost your immune system. Be careful, as green tea also contains
caffeine, so try to drink this drink no later than 5 pm so that it does not interfere with your
sleep.
13. YOGA CAN HELP YOU LOSE WEIGHT.
According to research published in the Journal of the American Dietetic Association, people
who regularly do yoga tend to gain less weight than those who do not do yoga. What is the
connection between yoga and weight loss? In addition to the obvious benefits that such
exercises provide, yoga promotes a more vigorous approach to eating. For example, even
when ordering large meals in a restaurant, a person who practices yoga will not eat for future
use, but will eat as much as necessary to satisfy the feeling of hunger. The researchers

4. argue that the calm and self-awareness achieved through yoga helps people to reflect on
their eating habits, reflect on what they are eating, and eat at a measured slow pace.
14. USE SMALLER PLATES.
smaller plates will help you eat less
By replacing your regular plate with a smaller plate, you automatically start eating less. Brian
Vansink, Ph.D. D., in an experiment that people eat more and more from larger meals. Use
smaller plates, and this way you will cut “the amount of daily calories consumed by 100-200,
which is equivalent to losing 5-10 kg per year. During the Wensink experiment, none of the
subjects had feelings of hunger, and no one felt a lack of 200 calories daily.
15. "CATCH" FOOD BREAKS.
Most people have a meal break, one way or another, when they stop eating, for example,
and set aside their forks for a few minutes in order to engage in conversation. Pay attention
to the signs of your body and do not miss this moment. This means you have an initial sense
of wholeness, so move the plate back and enjoy the conversation. It is very important not to
miss such a sign - a food break.
16. CHEW THE MINT GUM.
As soon as you feel unhealthy food cravings, chew strong minty gum. This old and proven
method helps you avoid a lot of unused and destructive snacks: in a restaurant, at dinner
after work, in front of the TV or computer. The pepper - flavored gum signs false signs of
hunger until you become very hungry.
17. EAT AT HOME.
This does not mean at all that you should now “quit” the high world and prevent yourself from
any trip to a restaurant or cafe. Eat home meals at least 5 times a week to stay healthy and
fit. Research shows that eating out in restaurants or out-of-home restaurants is one of the
main habits of successful losers. In the culinary business, everything is much easier than it
seems at first glance. After all, the stores have everything you need for proper nutrition: fresh
washed vegetables, ground sweets - that is, everything you need to get creative in the
kitchen. In addition, at home you can prepare healthy and simple meals quickly and quickly
and get the most benefit for you. The main trick is to plan the menu in advance for the whole
week and go shopping on Sunday. Such a plan will help you save money and time.

5. 18. "CORRECT" PARTS.
small parts did not threaten overheating
The main habit of all slim people is to eat in small portions. Try to eat little by little, in small
portions, and soon it will become a habit. Such a healthy habit will not allow you to overheat,
stretch your stomach. There is also a risk of overeating if a large number of meals or
portions are cooked. Prepare exactly as much food as you need to eat in one meal, no more.
19. PRACTICE THE 80% RULE.
In the west, people are accustomed to eating until they feel overwhelmed; but, for example,
in Japan people call themselves, so to speak, only 80%. Not surprisingly, one of the key
rules states: "You have to get off the table, feel a little hungry." Even this healthy eating habit
has its own name: hara hachi bu. Its main principle is malnutrition. Try this rule by eating
slowly and deliberately.
20. CREATE YOUR OWN DINING STYLE.
Known for restaurants
serve large portions frequently. So here are some special tricks to support your weight loss
program:
Share the first course or salad with a friend.
Order the appetizer as your main course.
Choose parts for children.
When you have already reached the eating break or the 80% limit, ask to throw everything
away and bring it with you.
On the way from the restaurant, you will treat homeless and hungry people with everything
you ordered but did not eat, or leave it to your family members who are not struggling to be
overweight like you.
For balance, order fewer snacks and more vegetable salads.
Avoid ordering fried foods or foods that have very heavy seasons.
21. RED SAUCE.
If you can avoid dishes with sauce, choose red vegetable sauce. For example, for pasta,
choose Napolitana sauce over Alfredo, as tomato sauce is usually less nutritious and less fat
than cream sauces. But don’t forget about serving size too. No matter how low-calorie
tomato sauce it is, you should not overeat.
22. FAST OFTEN.

6. According to researcher Elaine Magee, vegetarian eating is one of the most important
healthy eating habits. Vegetables are 20% less than meat eaters. If you decide to fast,
legumes will help you with this. Soy burgers, pea soup, and other legume dishes are literally
packed with fiber, which is beneficial for digestion.
23. BURN 100 MORE CALORIES.
How to lose 15 kg in a year and burn 100 extra calories every day? The trick is to do a
simple exercise or activity every day. Try one of the following:
20 minute walk;
Work in the garden, vegetable garden for an hour or 20 minutes mowing the lawn;
30 minute apartment cleaning;
Climbing stairs instead of elevator or escalator;
Stretch 15 minutes every morning or before bed.
24. PRAISE YOURSELF.
Satisfaction leads to the development of healthy eating habits
Once you have succeeded in developing at least one healthy eating habit or avoiding
overeating, praise yourself, because you are one step closer to a healthy lifestyle. Reward
yourself for going to the movies, buying new clothes. . . or even a piece of dark chocolate
rich in antioxidants. The analysis of the results and the subsequent reward are the most
important aspects of the motivation. Step by step, good habits become a healthy lifestyle.
25. SMILE!
Do not underestimate the positive effect of raising the corners of the lips. A light gait and a
smile will help you feel lighter and happier. After all, hope is the best alliance in the fight
against excess weight!