In the past, thinking about losing weight did not occupy a lot of people’s minds and people EAT what their mothers brought and went to their jobs.
The difference in the society today is that the work was not behind the computer screen, but on their feet in the fields or even if it was not done physically, and They walked long distances that help them to burn what they ate. People were doing daily physical work, so work was called work.
Often during this time, they could eat whatever they wanted because they burned more calories than they consumed.
But like all the good things in our lives, the technology of today came and left us only in one case – overweight.
Our lifestyle has radically changed, and the rest of our lives have multiplied tenfold. As they say to each rose thorn, although what technology has given us comfort in our lives and made us produce more in less time has also given us more weight.
Perhaps the worst thing about all this weight is that the higher the greater the risk. Excess weight causes diseases such as diabetes or heart disease.
You should be proactive and do not leave yourself to gain weight where you can not control your weight.
You do not have to reach the ideal weight and become sculpted, but a weight that does not threaten your life or causes your diseases.
You can then work on tummy tucks and strengthen the muscles now that you just need to reduce more body fat.
in this article, you will learn.100 Tips If you follow in your life you will lose the first 10 kilos of fat in your body quickly by very simple habits.
Weight loss begins with what you drink.
First of all, people do not realize that what they drink is the first step in losing the first 10 kilos of weight. In fact, most people do not know that when you feel hungry, it is possible that the cause is only thirst and not hunger as they think.
The water is also wonderful. More than 66% of body weight is water. This is also why water plays an important role in weight control.
Drink plenty of water. It is recommended to drink eight glasses a day, but it may take some time to get used to it. Many of us forget to drink water in their daily lives.
Your body needs plenty of water. Water will not only release all toxins from your body, but it will make you feel better and healthier and you will not imagine hiding your facial wrinkles and skin freshness if you stick to what I told you only 8 cups.
When you drink water you will start feeling active and you are not used to it, and this is the motivation you need to lose weight.
The best thing about water is that you can drink all the quantities you want without any limits as it does not contain any calories.
Also, when you drink plenty of water, you eat less because it makes you feel full. Remember if you feel hungry, try a glass of water, you’ll realize that you’re probably just thirsty and not hungry.
You should try as much as possible to stick to the base of 8 cups a day as much as possible. The best way to do this is to buy a water container from the pharmacy or any store or supermarket designed to contain exactly 8 cups of water.
This is one of the most important tools to lose weight because you can fill and freeze, and take it with you to work or university and throughout the day melt snow and give you cold water and remind you of the first rule.
Or, if you do not mind having the water at room temperature you can drink that way too. All that matters is that you get water in your body.
Tip # 2:
Start your day with a glass of clean water. As soon as you wake up in the morning, drink a glass of water. This helps your body move forward because it will not have to fight the morning drought. After drinking a water cup you will find yourself not needing to have a large breakfast.
One cup of water supplies all the digestive juices in your body cleanses toxins from your body, takes up space from the stomach and reduces the amount of food.
This does not prevent you from always drinking your cup of coffee or your morning tea, but be sure to drink a glass of water afterward. Caffeine causes thirst and you want to avoid this feeling that is always mixed with hunger.
Drink a glass of water before sitting down to eat. It is natural that the water feels so full that you do not have to eat.
Tip # 4:
A glass of water while eating. I have already read it correctly while eating. Although studies have shown that drinking plenty of water while eating reduces stomach ache and makes absorption harder. But enjoy a drink after every bit will feel full more quickly you can leave a feeling of satisfaction without reaching the stage of bloating of food. Which helps to lose weight.
Tip # 5:
Keep away from soft drinks, although it should not exceed half a cup. Almost all kinds of carbonated water are sweetened with a lot of sugar, even low-sugar or rhymed types help to burp, which helps to produce more in the stomach and eat more. The more you can reduce the food the better.
I want you to remember that the types of soda water are still harmful. Sugar may not be high but other chemicals and harmful elements do not harm your body and do not benefit.
If you drink soda, you are entitled to a glass of water. Remember that caffeine makes you feel thirsty and is present in a large proportion of the carbonated water. Soda remains decaffeinated with caffeine in small amounts, as well as sugar, so it is still harmful.
Canned fruit juice is not as healthy as many believe. Here is the canned juice, it already contains a high percentage of sugar, like soda.
If you are trying to drink a cup of juice, you should drink fresh fruit juice instead of juice that contains artificial flavors.
The best if you can make fruit juice for yourself. Just make sure not to add too much sugar, which adds a lot of calories. Or instead of eating fruit juice flakes can eat fruits. Where the fruit provides your body with the necessary fiber and vitamins.
Reduce tea and coffee as much as possible. It is almost without damage if you do not add a lot of cream and sugar. As they are low in calories naturally but with the addition of cream or sugar becomes more harmful.
If you think about it this way, when you have a cup of coffee or tea with creamer and two sugar cubes, you basically eat a piece of chocolate cake almost every time. Now think about the number of cakes you eat every day.
If you must drink tea and coffee, try to drink it black. Tea and coffee have many benefits, as long as you take the agreed glass of water, which reduces the damage of caffeine and makes the benefit higher. Over-caffeine is not good for you because it affects your body’s functions, such as metabolism.
Another type of tea that you can drink freely is green tea. Green tea has been used as medicine in China for over 4000 years. It helps the digestive system as it can help to get rid of the bulge as it has many benefits, including the prevention of cancer.
Vegetable juice is better than fruit juice.
Yes, what you heard is true vegetable juice is more useful and less in calories and filled with fiber and antioxidants beneficial for health.
Do not go to any travel or long work without your bottle of water already it’s usually healthy people.
Tip # 11:
Coffee, not necessarily bad but better than any other drink. Some residents said that when they drank black coffee before exercising, they lost more weight.
There is no scientific evidence for this, but nutrition experts say it may be caused by forcing the body to rely on fat as fuel if you drink it before exercise. In general, it is worth trying if you can afford black coffee. Just remember to drink plenty of water during exercise!
Tip # 12:
Avoid drinking large amounts of coffee, as a large amount of caffeine disrupts its ability to force the body to use fat as fuel. Maximum cup or cup.
Proper nutrition and weight loss:
When most people think about losing weight and eating, they are thinking about dieting. Well, unfortunately, most existing diets usually cause weight gain.
Why? Because it is working to starve the body too, and eventually crumble and eat everything in front of you because you are already hungry. This is far from depriving you of the foods you love.
This is not a way to lose weight and no way to live. Will not benefit from it, only the psychological pressure which in the end will lead to gaining more weight!
So, eat properly There are some tips you can follow every day, but they will not deprive you of the foods you love, but factor these foods as luxuries so you can enjoy them more without causing you any weight gain or any damage.
Tip # 13:
Eat fresh fruits and vegetables with high water content. These foods include tomatoes, melons, melons, kiwi, grapes, and many more. All these fresh fruits and vegetables are good for you. These fruits include 90 to 95% water, so you can eat “and will spread without adding more kilos to your accumulated fat.
Tip # 14:
Eat fresh fruit instead of canned fruit. Any packaged item containing high sugar content. And processed and canned fruits also do not contain the same amount of fiber found in fresh fruits.
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Works to increase the amount of fiber as much as you can. This usually means a lot of fruits and vegetables.
Tip # 16:
Vegetables you’re friends when it comes to losing weight. There are tons of options here and you can even try some of them you have not tried eating in the past.
the green leafy is always the best you can add to the authorities. Vegetables are full of nutrients as long as you do not get too much dressing or add a lot of cheese. Lush greens also contain a large proportion of natural water.
Be as smart as you eat. Do not eat just to eat. Animals eat instinctively, But people eat up when they feel that their bodies really need it. Do not be impulsive in your food.
Focus on what you eat. It is possible that your meal is healthy, but what you add to it is not. Where decorations and spices can sabotage a healthy meal because they are usually rich in fat.
Sweetie, my friend is one of your enemies. This does not mean that you can not get candy just do not take it as a meal. Always remember that this candy eventually adds a little fat to an area of your body.
In general, do not deprive yourself, a day will come when you eat twice the amount you can eat.
Tip # 20:
Set meal times and stick to them. Try to eat your meals at certain times and all at the time you set.
Getting a style of eating helps you control what you eat or drink and your body will not feel it is in famine as cells know when to feed.
It is also better to have 5 small meals a day instead of just a meal or two. Eating once a day makes your body feel like a famine, which stimulates the body to store food in the form of fat instead of using it.
Do not wait until hunger is finished. So you will eat until you reach the fullness of the harm, and does not benefit and store more fat.
Eat when you feel hungry only. Be sure to drink a glass of water first to determine if you are really hungry or if you feel thirsty. Many people tend to eat when they see food.
This does not mean they are hungry; They just want to eat it. Do not take anything that is offered to you unless you really feel hungry
If you really do not want to eat, you just have to say thank you.
Try not to eat snacks between meals, but if you have a snack, make sure it’s healthy. If you travel a lot, you should try to find healthy snacks rather than unhealthy food.
Vegetables are one of the best snacks. Where you can feel satisfied by just eating vegetables. The carrots are my most favorite vegetables and are full of nutrients and avoid the hunger of the road.
You should know how many calories you eat in the meal. If the food is packaged, you will necessarily find the calories on the package.
Do not forget that calories are often calculated for a certain amount. For example, 100 grams of such contain 100 calories and the package 200 grams if the calories 200 and not 100.
Where food producers try to fool you with a few calories, do not fall into the trap.
Tip # 25:
Get rid of excess calories over the weekend. If you think you’ve spent a lot of time this week, make sure you get to the gym or walk a little bit to get rid of those calories you ate.
Tip # 26:
Keep away from everything fried. Fries are full of fats and oils. Even after the oil has been dried, there is still oil leaking in the same foods.
Do not miss meals. You must have at least three meals a day, but it is best to have five small meals. This will make you feel hungry during the day.
Similar to fresh fruit and vegetables better than canned ones. The best if you can eat raw vegetables. When you cook them, you also get rid of a small number of nutrients.
If you have to cook them, do not make them reach the boiling point. A little of the butter preserves many vitamins and minerals. And also does not benefit them in butter. If you can buy organic vegetables, this is also better.
Do not eat more than one egg per day. It is best if you can reduce the number of eggs to only three a week.
Chocolate should be considered a luxury. You can reward yourself for a regular week of adhering to tips by cutting one or two chocolates. If you eat less and enjoy it much more.
Tip # 31:
You should eat all kinds of food during your day. It is an excellent way to ensure you get all the nutrients your body needs, helping to avoid any deficiencies in your diet. Also, do not eat the same food all the time. Experiments will overcome boredom with the same refined food.
Try to eat breakfast within an hour of waking up. This is the best way to give your body the energy it needs at the beginning of the day. Do not wait until you are really hungry at this meal.
Breakfast is important but you do not need to stuff your stomach to fullness. The idea is that you break the fast all night long.
Your diet should include all aspects of food groups including carbohydrates. In fact, your diet needs about 50-55% carbohydrates. Carbohydrates are the source of energy. These carbohydrate-blocking diets only damage themselves, as the body needs carbohydrates to be energized. In your diet, you should not lack anything.
Protein should not exceed 25-30% of your diet. You should not consider meat as the main course. In fact, it should be seen as a side dish instead of the main course.
Fat should be 15-20% of your meal. This is already the amount of fat your body needs. Many of these fats in your diet will be found in cream, sugar and the like.
Eat white meat for red meat. White meat includes chicken, fish and some birds. Red meat includes beef.
Try to be as vegetative as possible. This is, in fact, a healthier lifestyle, even if you do not stay away from meat altogether.
The purpose here is to make vegetables the biggest part of your meal. The more vegetables and fruits you eat, the better you eat and the more you eat. The more meat there is, the more fat there is in your diet.
The bread is good and has a high fiber content. This is another way to add more fiber to your diet also with a good protein level.
Manufactured meat does not help to lose weight in any way. The lower the pregnancy the faster you succeed in weight loss.
Select as much sugar as possible. If you should have sugars in tea and coffee, you can look for a low-calorie sweetener that does not mind its taste. However, these things are not all healthy and should be reduced as well, but that is bound to be the lesser of two evils.
Tip # 41:
Try to eat five snacks of vegetables between meals. These are the small healthy meals we discussed earlier. Some people lose weight better when they do not feel hungry and these meals can do it. In addition, metabolism remains as long as possible, which naturally burns fat.
Tip # 42:
Do not worry if you get out of the tips but try to think of cheating to cheat on a small meal. All the food that is beloved to you as you love, but to taste it only not because you feel full of it.
If you want to eat sweets after dinner, you can open one and share it with all the family members. You will get a flavor and not a kilo plus.
Continue the amount of fat you eat. Each gram of fat contains 9 calories.
Reduce the salt in your food by half. Salt is one of the main causes of obesity.
Weight loss by changing the way of cooking.
Here are some tips that will help you lose the first 10 kilos of weight by changing how you prepare for food. How to cook, equally important if the food is healthy or not.
Instead of oil or fat, try bread in the oven instead. Bread does not require all the fat needed by the frying pan and your food will not need to dive into those items during cooking.
Tip # 46:
Use a non-stick pan so that you do not use the oil in large quantities if you are forced to fry.
Roast vegetables instead of cooking. You can also settle the vegetables in a steam bath, so perhaps it is the most healthy way to eat them like cooked cabbage and cauliflower with carrots.
Beware of low-fat or skimmed foods. There are a lot of these nutrients on the market, but they are not quite healthy. Many of these foods use chemicals or carbohydrates to make them taste better.
But the body converts these chemicals and carbohydrates into sugar, which means they are still turning into fat.
Tip # 49:
Do not fall victim to a harsh diet. This type of diet is bad for you, as it is more harmful than long-term benefit. Short-term results usually will lose some kilos, but once you give up everything will return, your weight is worse the second time. You can not stay on a diet that will eventually have to stop and then the disaster will happen.
Tip # 50:
Cook your food at least 8 to 12 times even if it is liquid, food, candy or ice cream. This adds to the saliva food that works to digest the sugar in your mouth.
If you do not eat this way, your stomach will be filled with food that is not ready for digestion. Leading to loss of many nutritional benefits and gaining more fat.
When cooking with oil, use virgin olive oil. It is more expensive than vegetable oils, but the health benefits are much better and it is worth the cost.
Olive oil has been associated with reduced risk in the coronary arteries and helps to increase the elasticity of artery walls, which reduces the chance of heart attacks and strokes.
Exercise for weight loss.
There are two things to do to lose weight, one that we have already covered on a very large scale, which is to fill your body with plenty of pure water. The other thing you have to do is move your body.
You do not have to buy a membership in a gym. In fact, there are many things you can do on a daily basis that help to start your body to lose weight, and there are many exercises that you can do at your convenience in weight loss.
Tip # 52:
When you start exercising, whether at home or in a gym, do not lose your courage if you do not see results immediately. It takes more than a week to start observing the changes in your body. It is wrong to believe that exercise does not work when it takes a little time.
If you push your body a lot when you start exercising, you will end up in the hospital. Your bones and joints lick your body unattended to put all that pressure on it.
Do not think that if you press yourself on the exercises, this will ultimately help you but will only get you in the first place. Be slow and steady up to your desire to continue and perseverance is the best way to reach the goal.
Check your weight when you start exercising but do not use it as evidence of how much weight you lost. Your weight varies throughout the day. If you weigh your weight every day, it can cause you anxiety that you will not reach your goal.
The best way to find out if you have already lost weight is from your clothes. If you start to feel like you’re floating in your clothes, you know that eating and exercising do a good job.
Tip # 55:
When you lose weight appropriately, reward yourself. You can buy new shoes or jeans. This helps maintain your workflow and will give you motivation and you continue the path to the desired weight.
Take a day off exercise to give your body a chance to rest and repair. Your body needs a rest day at least once a week.
Three days a week and 30 minutes exercise will help you maintain your weight, but you need at least 4 days and 30 minutes of exercise to start losing weight and of course 5 days a week is better.
Collect information about exercise easily from your home. There are tons of thorough research in home sports and you can choose what will help you most to meet your weight loss goals.
Browse the internet or take some health-related books from a library to learn more about how to burn the number of calories you try to burn each week.
Try to find a friend to exercise. This person should be committed to your plans and ready to lose weight as well. One advantage of finding a committed partner is that you have someone to keep a sense of responsibility. Just knowing that someone is waiting for you to exercise is a motivation in itself.
When your body tells you a rash, take a break. When you have been exercising for a long period of time, you will begin to receive signals from your body. This is especially important for those who have just started to exercise regularly.
If you decide to increase your length of exercise, you should do it gradually. The same applies to exercise intensity.
Tip # 62:
Choose exercises that suit your lifestyle. Each one has a different lifestyle and a different profession. There is no specific time you should or should not exercise.
If you want to exercise late before going to sleep it is comfortable to do. Or if you want to exercise in the early morning because it helps to wake up, this is also wonderful.
Some people like to exercise during lunch, to take a break from their stress or because this is the only time they have.
Give yourself back to not stand to stand, but walk around the place. If you can walk around, wait for you.
Tip # 64:
Do not sit if you can stand up. If you can stand comfortably, burn more calories than if you were sitting.
Do not sleep if you can sit down. Same concept of previous advice.
The couch and the TV are the enemies of slimming. If you refuse to join the kebab party, do not sit on it for a long time. In fact, do not put a very comfortable chair in front of the television so that not spend a lot of time in front of it.
The same applies to the computer if you are a computer addict. Some have a comfortable chair in front of the computer more than any other chair in their homes (this of course if you are not working from home and need hours of work in front of the computer, in this case, your place is very important).
If you have a job where you should sit all the time, make every half hour and stretch a bit. Most of today’s jobs require a computer front. If you have such a move on you whenever you can.
Tip # 68:
You walk on the phone. You’ll get a little exercise if you have a long conversation.
Use stairs instead of the elevator or electric ladder. These are great amenities that have been invented, but they make us very lazy. It may also be faster to climb the stairs instead of waiting for the lift.
Tip # 70:
Leave smoking. Smoking does not increase your weight directly, but it leads to irregular eating and increased dependence on caffeine.
10 minutes of heart exercises daily, you can get this in many ways like running.
Tip # 72:
If you can not run for any reason, try a brisk 15-minute walk.
You can walk anywhere if you have more time. If the supermarket or business is not far thought of driving the bike. It may take longer, but you exercise at the same time.
Hide remote control Your weight can be reduced by a few grams. Remote controls are also sinister when it comes to losing weight.
Tip # 75:
Bring what you want on your own, and stop saying, Oh, so please take me like this. If you need something from the kitchen, change the channel, change the mail or newspaper from the road, what do you think of walking to bring what you want. If you add a little walk to your day, miracles will happen.
If it is necessary to climb the escalator, climb with it.
Tip # 77:
Go around during the break periods to do some simple exercises like touching your toes. Do anything to get your body moving more and keep your heart beating.
Suck your stomach inside as you walk. Walk normally, but do the best to keep the stomach soaked. These muscles will soon feel stronger.
If you ride public transport, go down a little before your arrival and walk the rest of the way. This is a good way to walk before work or on the way to your home.
Tip # 80:
Oat contains many vitamins, especially vitamin B and this vitamin helps in the process of metabolism 2. Helps in the treatment of constipation and thus facilitates the movement of the digestive system and thus contributes to weight loss
Suck your stomach inside as you walk. Walk normally, but do the best to keep the stomach soaked. These muscles will soon feel stronger.
Do breathing exercises. Surprisingly, breathing correctly, actually helps to tighten the muscles of the abdomen. Most people breathe very poorly.
Try yoga. Yoga is a great way to lose weight and reduce stress levels. Yoga teaches you how to control your muscles and gain more control over all muscle groups
Weightlifting. Muscle strengthening exercises burn fat more than people think. When you work on muscle building, you begin to burn fat where you need fuel muscle to grow. Do you know that when you get muscle, there may not be a scale there is a precise tool for determining weight because the muscles weigh more than fat?
Massage again. Yes, a little massage brings blood to the upper layers of the skin, which means burning more fat.
Tip # 86:
When you climb the ladder, go up two steps instead of one. This will cause you to exert more effort and increase the rate of heart rate.
Take your wife on a walk. The probability is if you have not practiced enough, nor your wife. You can exercise for each of you.
Do not wear tight clothes and feel the loss at first. Whatever the larger or smaller garment of your size will appear in the form of ever than you actually
Have you been able to do stress exercises before? Whatever your answer, lean on the wall next to you and practice a pressure exercise on it three or four times to stretch.
Swimming whenever you can. Swimming is a great way to get exercise without any effect on your joints, which is great for people with osteoporosis and arthritis.
Try tennis or basketball. Games are a great way to reach your ideal body. It is also more fun, exercising with someone else in a competitive atmosphere.
Start your workout by warming for 10 minutes and finishing with a 10-minute cooldown. Your body needs a certain level of heart rate before you begin aerobic exercise.
Do not carry a wireless phone or mobile phone with you wherever you go. If the phone rings, you have to go for a walk. There are many conveniences in life and we always have everything we need within our grasp, but it is clearly responsible for our bodies.
If you are standing, stand on your fingertips and then lower again.
Before going to sleep, stand in front of the mirror. Write notes about most areas of your body that need improvement and what is the best way to get there.
Do not sit bent in the chair until you sit without him. Try sitting upright all the time. Bend bad to your back and give you a flabby shape. Try walking or sitting straight back.
Most people aim to get rid of belly fat. Unfortunately, we can not lose a certain area without the other. But there is something you can do is the breathing process to help tighten those muscles.
Breathe the air to your lungs as much as you can and at the same time tighten your belly to the inside. Hold the air for a few seconds and slowly remove it.
Tip # 98:
Avoid eating fast food that helps the appearance of rumina, such as hamburgers, pizzas, pies, and potatoes.
Keep away from bad eating habits.
Tip # 100:
Apple lowers bad cholesterol
Studies have shown that continuing to eat apples every day to reduce the proportion of cholesterol in the blood, which protects the person from the incidence of heart disease.
It reduces cholesterol by 10 percent, which is very important in protecting the body from many diseases. This is because the apple contains pectin, which reduces the secretion of insulin in the body.
Which works to lower the level of cholesterol in the blood and also contains apples on a lot of fiber, which prevents the accumulation of cholesterol in the blood and this works to reduce heart disease.