Step by step instructions to lose weight: 44 step to a healthier life

For those who want to start a new life. Here we present a unique step-by-step the statement, where the collection of basic information for the weight-loss success. It is very important step-by-step of the execution of this instruction, since the drastic restriction in the entire and hunger are hazardous to health and in most cases, not crowned success.

the statement of thinning

List the steps to lose weight

  • Step 1. Take a firm decision. Ask yourself, for which You have dared to change, the advantages that this Will bring about (self-esteem, health, relationships, career).
  • Step 2. Write your decision on paper and place it in a visible place – this Will not give you roll with the road.
  • Step 3. Understand a simple truth that You are doing not only with diet, and little by little go to a healthy lifestyle. To ALWAYS be healthy, slim and beautiful.
  • Step 4. At this stage, you should realize that the process of weight loss no damage to health is possible only in the long term. For example, to lose 15 kilos overweight, you should lose weight 3.5 to 7 months. The rapid reestablishment of the mass of the body and of the hunger strike for damage the health, and the weight back.
  • Step 5. To understand that point to the fat loss of the bottle-necks (of the hip, the abdomen, buttocks, and other) is not possible. The fat is going slowly throughout the body in the case of a deficit of calories.
  • Step 6. Talk with family members of their targets. Explain them please this activities, ask the refer to the understanding.
  • Step 7. Make promises to your loved ones so that it does not harm the achievement of a goal (for example, not to buy a refrigerator sweet, fatty, , etc).
  • Step 8. Set the main stages of thinning (optimal relief of the weight of 0.5 -1 kg a week). Assign the awards for the achievement of the new stage that they are not an obstacle to a greater reduction in weight (it is better to buy the desired item of clothing or go to the cinema, to buy a cake). Example: reach # 1: put up to 2 kg – [premio] to go to the cinema in the film interesting; the achievement of the no. 2: reset the 2 kg – [prize] the acquisition of new jeans, and so on.
  • Step 9. Find your interesting to do, is very new: learn a language the science, practice creativity (for example, voices, knitting, painting, photography). Walking in museums and theatres, watching a good movie, reading informative books and so on, the longer Food will be the main joy in life, when you are so passionate about and happy.
  • Step 10. Fully renounce frying – it's best to fry, boil or cook in a couple of.
  • the statement slimming food
  • Step 11. Refrain from the consumption of fresh water, the chocolate, the pasta, the potatoes, junk food and French fries – with their help, You not realizing that sometimes exceeds the days of intake, that it becomes the main cause of overweight.
  • With the step 12. Avoid the sweets. Contain in great quantity not only the sugar, but, and fats.
  • Step 13. As sweet use fruit and nuts, nuts.
  • Step 14. Delete from your diet all flour: white bread, cookies, dried etc
  • Step 15. Replace sugar with honey: eating a lot, You will not be able to, but you get for more trace elements and vitamins.
  • Step 16. Drink tea without sugar. At first nothing, but You will be able to not only have the variety of tea flavors and reduce calories, but and acquire quite a useful habit.
  • Step 17. Totally eliminate from your diet sausages, meatballs, semi-finished products and sausages: manufacturer consciously increases the amount of fat in this type of of the products, and also adds a variety of different preservatives and flavor enhancers.
  • Step 18. Replace the meat, pork and lamb, meat with low fat content and the fish (beef, fillet of turkey, chicken breast, haddock, salmon, etc).
  • Step 19. Delete the consumption of mayonnaise and sauces with high content of the fat.
  • Step 20. Drink water in the amount of 33 ml to 1 kg of weight of the night. Participates in the transformation of fat into energy. Keep in mind that tea, coffee, soups and other that also contain water. But don't abuse of caffeine – you will become dehydrated.
  • Step 21. Use even oil in the "cold" (for the filling) – they are much more refined. For the temperature of the treatment of not more than 220-230° C, well-refined sunflower or the olive oil.
  • Step 22. Eat dairy products with the means of the proportion of fat in 1-2,5%.
  • Step 23. 3 hours before sleep do not put the weight itself is heavy and long for the digestion the food, better to eat the lean of cheese, apple or enjoy lean of kefir.
  • Step 24. Eat warm food digests more than cold – You more time is left well-fed. Do not hurry up there, carefully chewing pieces – feeling of fullness comes immediately, but only through 15-20 minutes this food digests better and digest.
  • Step 25. Try the most part of the carbohydrates (cereals, honey, nuts, fruit) consume before the 14 hours, in the second half of the day, move the balance in favour of proteins (lean meat, eggs, dairy products). The vegetables can be useful in term of all day.
  • Step 26. Wipe the body of the slag (this will help to vegetables, fruits, the bran, apricots and prunes).
  • Step 27. The parasites often become the cause of excess weight – and we we can stop suspecting his presence. Passes through prevention garlic, onion, pumpkin seeds and cedar nuts.
  • Step 28. To abstain from alcohol. Is enough calories, and you can also be the cause of the breakage of Your diet.
  • Step 29. Quit smoking – tobacco of the resin to prevent the absorption of the the vitamins in the body, which are very necessary in case of restriction of the diet.
  • Step 30. Include in your daily diet foods that contain omega-3-6-9 the fatty acids. They Will help to strengthen the immune system, the cardiovascular system, support to the beauty of the skin, hair and nails.
  • Step 31. Write down everything you eat per day: so you get a complete picture of the your diet you can calculate calories, and not going to do insanity (many overweight people are convinced that during the day they eat a little bit, but these entries require to ask even themselves).
  • Step 32. Start to control the calories. Best of all, each the day to consume the same amount of food (scripture) and at the end of the week control the result: if Your weight was reduced at 0.5-1 kg, it's all true and in the future, worth sticking the same amount of food. If through week weight has grown or has not been changed, it must reduce the number of employed of calories (to start 200 Kcal, later if it is necessary every week 100 Kcal). Reduce the calorie content should be up to the moment in the weekly the weight loss will not be of 0.5-1 kg
  • Step 33. Do not exceed the limit of 250 Kcal by meal, therefore, That speed up your metabolism.
  • Step 34. Divided Your 3 standard food intake in 6 without increasing the amount of comedi products, this will speed up the metabolism and fat loss.
  • Step 35. Passes the weekly inspection of his state: measure and record your current weight (it is best to do it in the morning on an empty stomach), take pictures. In the future this Will give you an extra motivation with an eye on the path.
  • Step 36. Get enough sleep. When the lack of sleep raises the level of the "hunger hormone" – ghrelin. The man unconsciously, increases the need for leftovers calories.
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  • Step 37. Take contrast showers. Accelerates the metabolism, strengthens the the vessels, strengthens the immunity, makes the skin elastic.
  • Step 38. Have sexual relations with a person: You will be able to burn calories tone the muscles, get with the sweat the toxins (if actively involved). Finally, You are not going to "throw" the food of the feelings of dissatisfaction (important, do not eat much after having sex).
  • Slowly you will adopt healthy habits: eating well, cleanse your body, live an active life. Exceptionally, and small amounts sometimes can you eat calories in the product is not recommended in the principles of the loss of weight).
  • The main principle of the reduction of weight burn more calories than you consume. That above Your physical activity, the more calories that you "burn".
  • Step 39. If You have a sitting job, try every 45 minutes of getting up and keep 5-10 minutes. At this time, you can make a break or work foot.
  • Step 40. Follow the same principle to see live tv and work on computer.
  • Step 41. Begin with quiet walks for 15 minutes a day. Through each week increase the duration of 5 min, until you reach 1 hour. Best of all, if you partially or totally replace the use of vehicles in the hiking.
  • Step 42. When it comes to 1-areas of walks, click on the average of the rate of and reduce the walks of 30 minutes a day. Each week add 5 min, until the total time does not reach 1 hour.
  • Step 43. According to the well-being perform the exercises at home. Start with 5 push ups, squats and lifts torso on day. Every 3 days add 1 in addition to the repetition of the exercise until the 15th. Follow this in the same way, increasing the number of approaches in the exercises.
  • Step 44. You can continue the practice at home or exercising at the gym depending on your goals.

Not concerned with the fast! The more a minimum of daily calories (when sedentary lifestyle) should not be lower than 1200 Kcal for women and 1,600 Kcal for men. The decrease in the intake of energy faces a decline in immunity, weakness. Better to compensate for the calories burned regular physical activities.