How to lose weight? 18 Suggestions to make your weight easier

Our muscles, organs, generally need energy to work in our bodies and this energy comes from food, beverages. The energy we receive from food is distributed to the regions needed by our body and excess is stored as fat, "maybe later needed."

If we give our body exactly the amount of energy it needs, we'll always be the same weight. If we get less energy from the need, the energy starts to be met from the oil stores, and then we start to lose a few pounds.

The answer to the question "How to lose Weight" is so simple, but in practice, things don't always go as easily as you want.

At this point, you can try some suggestions to make your business easier, without disturbing your diet and continuing to lose weight without excessive stress.

18 Suggestions to make your weight easier

1 – Take note of what you eat : You have heard of your friends who have lost weight in your vicinity. Research on this issue also shows that the "Food diary" is working, and that the authors of every meal that they eat with the details of those who wrote a 15% more weight rate determined.

To see what foods you eat more in writing, which can help you to see information more easily, such as which meals or which days of the week you receive more calories, and to rearrange your nutrition according to this information Will be.

2 – Skip meals : Skipping meals makes it difficult to lose weight in 2 ways. The first time you skip a meal, your saturation becomes more difficult and you will get the calories you receive from the meal that you skip.

The second disadvantage of the meal is that it slows down your metabolism and reduces the amount of calories you burn. If you omit breakfast, you burn less calories than usual due to slow running metabolism throughout the day. Weakness, the drop of blood sugar is the other adverse effects of jumping meals.

3 – Do not leave yourself hungry : Starving hormones that are secreted due to increased stress because you don't really have a contribution to losing weight causes your body to store more fat.

The is also not possible to sustain the diet by staying hungry, but in contrast, the first few weeks increase the risk of getting more weight back. So do not be hungry and always eat something when you are hungry. I'm not saying sit on the table without being hungry, don't starve yourself for long hours.

4 –for water: The water we need to protect our overall health is 0 calories and it helps you to fill your stomach for longer. For water instead of "diet" beverages containing energy drink, coke and artificial sweetener.

The calorie values of the beverages produced with artificial sweeteners may be 0, but they contain many food chemicals that are harmful to the body. If you are bored of drinking simple water, you can drink herbal tea.

5 – Add 10% to your calorie account : If you are getting 1600 calories per day according to your calculations and though you can't lose weight after a certain period of time, 10% of the calories you think you receive (e.g. 160 calories) Details. Because you may have more calories than you have calculated for many different reasons, such as how to cook meals, how much oil is used in preparation, the type of cheese you eat.

6 – Prepare your own diet list for yourself : There are hundreds of different diet lists, several of which are very popular. The reason why there are so many dietary lists is that it's basically not suitable for everyone in every diet program.

How to lose weight when it is called "weight is given in diet" is impossible because everyone is different from eating habits and therefore can be connected, the appropriate diet program can be different from others.

is best to prepare your own diet program if you are struggling to make other diets prepared by others. By looking at the list of ready-made diets, you can bring together the meals you think are suitable for you.

7 – Realistic targets put : when trying to lose weight, one of the mistakes that many of us make is that we are not able to achieve goals. For example, it's like aiming to lose 20 pounds in two months. Maybe this target might be realistic for some, some of us may have given that much weight in two months, but when we look at the Genele, it's unlikely.

As time goes on and you feel that you're behind your target, your morale may deteriorate and morale is the first thing you need most when you're dieting.

Try to put the application relatively easy and realistic targets like "want to lose 4 pounds in the first month" instead of the herpes targets that create stress.

8 – Do not eat without getting hungry : Many of us are sitting on the table fully hungry and "not enough" to start eating. Even if we're not hungry sometimes, we eat for stress, boredom, or just an activity. This causes the body to start storing fat with calories again without spending enough calories.

Do not start eating without feeling fully hungry and try to make it a habit.

9 – Sacrifice a food you love : Before you start dieting, create a list of your favorite foods and choose one that you will completely remove from your life when you start your diet. After meals you can have potato chips that you eat in the face of chocolate or TV. You'll get less than 3000-5000 calories a month, even if you can only accomplish this.

10 – Make sure you have breakfast : "Breakfast is the most important meal of the day" the phrase may be cliché, but every cliché has a good reason. If you start the day without breakfast, it becomes difficult for your metabolism to adapt to everyday life.

Therefore, your metabolic rate remains below normal value and decreases the amount of calories you burn. As a matter of fact, it's hard to start your day mentally and physically because you don't have breakfast, and you feel sluggish and reluctant.

11 – Increase the movement : The more you move, the more calories you spend. The minimum amount of calories you need to receive every day in a healthy diet is 1400-1600. If you're not lowering the calories you've received, you can move more and increase the amount of calorie you burn.

Walk to the More, walking distance to the places of the day, make sure you exercise 1 hour in your days of departure, walk out the stairs and try to move more quickly.

12 – Help yourself : Having chocolate, chips, packaged snacks, cakes, cookies, cakes, pies and similar foods at home, in the moments when you're hungry, this type of feeder is less than a "nothing will happen" logic However, it may lead to high calorie-containing foods. So keep foods that are low in nutritional value high calorie, which are only suitable for your diet at home.

13 – Remove refined sugar from your life : Your body does not need food, beverages, and drinks added afterwards, except for the sugar that is contained in fruits and vegetables. No protein, fat, vitamin or mineral sugar is therefore defined as "empty calorie source". Besides, eating sugar isn't just about weight, your teeth, your gums, your liver is very harmful.

Today, taking the refined sugar out of your life as chief responsible for excess weight and related illnesses will not only help you lose weight, but also a decision that will greatly contribute to your supply

14 – Do not stress : in Modern life almost everything we experience is a source of stress. It's not easy to avoid stress, but if you want to lose weight, you have to strive for it.

The hormones secreted due to stress is one of the biggest obstacles to losing weight because it leads to elevated blood sugar, faster hunger, more difficult oil burning, lower waist area, and more fat storage

Investigate stress reduction techniques such as sports, hobby, breathing exercises, and follow the method you think is appropriate for yourself.

15 – Get your sleep : If you sleep less than you need, you may normally have to eat more than you eat to close the energy gap. And your brain will direct you to food like chocolate, which he knows is the energy tank.

A good sleep and a protein-rich breakfast keeps you vigorous throughout the day and helps you apply your diet more easily.

16 – Reduce Carbonhydrati : Carbohydrates are digested very quickly and converted to Glycoza in a short time. Therefore, the feeling of toughness in carbohydrate-weighted nutrition will not last long, and the pancreas is forced to secrete more insulin due to increased glucose. When insulin increases, enzymes that allow you to burn fat are pressed and the excess oil becomes difficult to get rid of.

If you reduce the carbonhydrati and start eating protein-weighted, your body goes out of "fat storage Mode" and switches to "fat burning Mode".

17 – Use smaller plates : This suggestion may sound a little strange, but the research suggests that those who eat in smaller dishes than usual are automatically eating less and gaining more weight.

18 – Check your hormones : Make a hormone test if you can't lose weight despite all your efforts. For example, thyroid hormone imbalance, usually seen in women, can cause you to gain weight and strain the weight you receive.

Likewise, estrogen in women, testosterone hormone irregularities in men can cause inability to lose weight.

Note: This page has been translated. Could be a word error. Please consult your specialist

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