1. To start the diet you decide to literally"Believing is half the achievement" the statement said. People must think even more of that there is no missing the weakening; In order to get rid of this excess weight loss process should start giving a final decision. "I'd better Zayıflasa" hit the road with the idea of beginning to accept defeat.
2- to pass control from the experts
Endocrinologists or internists control experts from the individual person by dietitians and nutrition analysis model prepared in the built and undergo special dietary management. The success rate without any expert control very low. People, how the vehicle broke down, getting support from a qualified service person if the matter should be approached in a weakening of the same strictly.
3. To determine the correct destination
According to the World Health Organization month 2 - 4 kg weight loss should be targeted. The benefits of weight loss over 6 kg should never be forgotten that more harm. Big goals are achieved in small steps. Trying to get rid of the 20 received 20 days a year is not unrealistic weight. Accessible and therefore should be set healthy goals.
4. duration of the sleep disorder
Daily sleep duration of applied scientific research in the light of 7 - 8 hours should be kept. It shows more or less sleep affects weight gain enhancer. Sleeping less than 7 hours in the formed shortage in production of certain hormones, slept more than 8 hours in case of slowing the metabolic rate, weight gain invitations are issued.
5. Breakfast jump
Breakfast is doomed to gain weight uncooperative. The internal organs, the brain, the muscles need to be able to function ... energy, nutrients in the shortest period of time after waking up with a way must be met.
6. Day 2-3 meals to feed
Applied scientific research shows that the same amount of energy if they take weight more easily compared to those fed 3 meals six meals. Increasing the number of meals, keeping more at the next meal full stomach and prevents eating fast. It also shows the influence metabolism accelerator.
7. Skipping meals
Skipping meals is the biggest disservice you can do to yourself. Day diet, suggesting you do, do not fall into the error that caused you to feast night. Think of hungry chicken millet warehouse sees the formation of deprivation can be understood in the sense of people talking to the wrong habits of individuals, to focus on the energy content of the foods that can cause high.
8. The evening meal was very cross to leave
Dinner must terminate the ~ 3.5 hours before bedtime. Go to bed with a full stomach is the best opportunity to lubricate the body. Nobody fuel the car parked. Up lying on the other hand do not mind getting dinner snack in the process; fruit, yogurt or milk can be consumed as a light thing.
9. Fork to sit very hungry
Drop in blood sugar after fasting for a long time and is subtracted invitation to purchase more food at the next meal. Therefore, after every main meal as 2 - 3 hours after meals should be small.
10. One type of diet that recommends implementing diet
Inadequate nutrition and diets recommending uniform and may cause malnutrition (cabbage soup diets, protein diets, separation diets, diet of fruits and vegetables) should abstain. Such diets do not go beyond disrupt the metabolism. Already you need to start any method that can not be turned into a lifestyle. Consideration should be given to the variety of food all the time.
11. Fast food
Extend the duration of the meal. Remember, the feeling of fullness occurs in 20 minutes. Fork after each bite your hand - drop the spoon. What you eat and chew thoroughly enjoyed the taste of food in order to try to swallow in small bites. Note that the language of the sense of taste.
12. attention while eating deploy
Cooking books to read while eating, is not busy with anything like watching TV. Meals in a quiet setting, be sure to consume thoroughly chew. Take your time. Nutrition assessment as to saturate the abdomen. Try to get the real taste of food inside.
13 high-energy foods to keep them at home
Iraq, which would wholeheartedly sight path from the promise of high generating energy at home (sweet chips, such as nuts) do contain nutrients. If necessary, you can see the way the store cupboard.
14 use salt without tasting the dish
Salt retains water in the body and overly salty foods. Therefore, it can spoil your mood weighed. Food and try to make do with the salt from bread. Best of all, bringing salt shaker on the table. If necessary, try flavoring your food with various spices.
15. To give up refined sugar
Insulin levels stay as far away from refined sugar to sweet to wake up again, leading to sudden changes in food cravings. Note that the return of the excess sugar into fat in the body. Inclusion because of their negative effect on blood sugar and energy, instead of refined sugar, artificial sweeteners can be used safely.16. Excessive consume olive oil
People between the views contained less energy than fat cooking oils and margarines are common. Especially not be paying any attention to the amount of fat added to salads, wholesome breads are said to be dipped in the olive oil can lead to weight gain.
17. scrape plate
Food of bread to dip in the waters, giving rise to the extra bread plate to skim the oil consumed in food as well as being aware lost cause. 1 kg of vegetable dishes should add up to 2 tablespoons vegetable oil, fat should not even be cooked flesh to eat.
18. Junk food "is not something from one" form of thinking
Pastries, cakes, cookies, pastries, pies and so on too much fat, sugar, flour and eggs used by them to be eaten as little as possible. "One in a thousand is a" there is such a word. You do not have to finish the new arrival. Eat half the presents, just taste, enough.
19. Exercise to do
Just try to get results through the application of low-energy diet than diet, lengthening the duration of treatment, the decrease in metabolic rate, depletion of patience, to escape the increase, giving rise to the recovery of the weight. Therefore it is absolutely necessary to support your diet with exercise.
20. produce excuses
• I have no time to exercise. I'm already very tired.
• The major part of my day is going in the kitchen, I'm trying to eat constantly. I am eating well.
• Domestic work is exhausting enough. Laundry, washing, ironing ... if the Times did you staying? As mentioned, it already called the "excuse". Therefore, one should seek to reduce the excuse rather than self-deception.
21. Posalı (ie fiber) to consume foods
Legumes (beans, peas, lentils, dry pinto beans), whole grains (brown bread, bulgur, whole rice / pasta / noodles / flour), oats, long full amount and adherence to diet by providing volume in the stomach thanks to the fiber they contain fruits and vegetables They increase. In addition, blood sugar, cholesterol and blood pressure, it helps to keep the desired level. It prevents constipation by increasing the number of defecation and amount comprises protective effects in colon cancer. Fruits and vegetables that can be eaten without peeling beneficial to consume in order to increase your fiber intake with shells. If necessary, care should be taken not to peel the skin.
22. Not drinking enough water
In order to realize the effects of Fiber foods mentioned, in day 10 - 14 cups (approximately one glass per hour), you need to drink water. Metabolic waste from the digestion of nutrients that undertake important tasks in several steps until the removal of the 20% loss of body water can result in death. Drinking tea, coffee, it does not replace the water it carries sodas, etc. diuretic properties.
23. Continuing to weigh
If you exit the scale with one hour intervals during the day you come across the same figure it is unlikely to 2 times. In the morning and at bedtime figure it is likely to be seen in the significant difference between the values encountered weighing 1-2 kg . Ideally; One day a week, with the same clothes, the same scales, empty stomach in the morning, after a bowel movement and weight weigh to record on one side.
24. Excessive caffeine pick
Tea, coffee and caffeine should avoid excessive consumption to be tired liver found in sodas. Light albeit not drink more carbonated beverages. Excessive consumption of up to osteoporosis can lead to various health problems in cases of anemia. It also leads to water loss due to the diuretic properties.
25. To believe in any light products
Baklava to chocolate, ice cream biscuit encountered in a wide range of light products are obtained with at least a 25% reduction of energy compared to the reference product. Individuals can choose from these products by cutting certain foods. However, every light is a product of the free energy, and it can not be consumed. "After Light" do not overdo with the idea.
26. To read the label
When purchasing energy contained in a product, you need to examine the total amount of fat and cholesterol content as well as weakening the name of health is of paramount importance. What you should be aware that you consume foods provide benefits on behalf of benchmarking.
27. clogged up until dinner
You do not have your stuff end plate: in fact, make it a habit to leave some food. In between meals, you can consume the rest. Remember that you can take it again if necessary.
28 to despair
Never break your courage in the face of setbacks. If you eat more, do not succumb to pessimism immediately. Even if the 40-year taxi driver tool saves you stop, you must also not ignore your diet tiny loophole. The quilt burning for fleas. It is important to repeat the same mistake.
29. The patient not
Months, the overweight have settled over the years will go a lot easier. For a long marathon, it is wrong to throw outrun first; As soon as losing weight quickly in a certain weight remains constant and so he can leave the diet it is boring. To move more regularly in line is always healthy. It should be noted that now the weight permanently.
30. Failure to do StableYour philosophy in the weight loss process, you get the following: Do not hang around the suspension, do not give up. How many more will wait Monday to step on behalf of healthy living. Today is the day. Make no longer something for yourself and change your lifestyle a must. Take care of yourself.
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