Tips to Combat Obesity Which Should be Heeded
Lose weight, not friends
It happens that announcing to friends that you begin to struggle with excess weight, you will find that they start avoiding you. The reason is simple. By cutting calories, you reduce the production of serotonin, which leads to irritability. And this leads to the fact that close to you just to be unpleasant and uncomfortable. There is a way. Find out how many calories you enough and plan your diet so as to get enough protein and whole grains. To ensure your dishes are the desired volume. Use dishes with less carbohydrates, as unbalanced meals (with lots of processed carbohydrates) leads to a jump in blood glucose levels, which in turn leads to jumps in the mood. Add foods high in omega-3, because According to recent data, these fatty acids are struggling with depression and slow digestion. It will help you with this flax, grape or olive oil (1 tbsp) or a portion of a week of red fish.
Lose weight, not money
Being on a diet, you are going, that your stomach is empty, not a purse. However, the price of healthy food grown in recent years by 30%, and candy and sugary sodas only 15%. What to do?
The first tactic: to eat less meat. Quality meat is very much easier with the purse and usually we eat more meat than necessary.
Replace the meat extra foods rich in fiber: beans, oatmeal, brown rice, eggplant.
Lose weight and not the time
In recent studies, 41% of women have called a lack of time, the reason that they do not eat better. Spend 1-2 hours during the shopping and cooking healthy food meals a week - the normal price for the health and normal weight. About 40% of people lose weight and supporting a new state plan and prepare meals for the week. Without such a plan, chances are good that you grasp that it is easier to cook, and most often it is an unhealthy high-calorie meal or cake mix.
Lose weight, not muscle
If you struggle with excess weight without exercise, there is a chance that instead of fat reserves diminish muscle. Muscles require 2 times more calories for their support than body fat. It is therefore important to give your muscles strain. The best strategy may be eating enough protein and strength training for 20-30 minutes, 2-3 times a week. The protein will keep your muscles. Eat 3-4 servings of 60-90 g protein-rich foods. Beans, soy, fish, lean meat, poultry, and nonfat dairy products every day.
Lose weight, not your lifestyle
Caring for the waist does not mean that you must become a recluse who does not leave from the simulators. In fact, the approach - all or nothing - not the best. If you are trying to add to your life what ever it is impossible to follow, you doom yourself to failure. Much better than a radical change to replace the small sequential steps, such as a full breakfast instead of coffee and a bun, as many fruits and vegetables with every meal and watching TV only during training. When you do a lot of small operations to succeed, the overall result can be huge and you will not have the impression that in order to lower the weight you put on the altar of his life.