If you are determined to lose weight in the new year, we advise you to wear the most tight-fitting jeans, remove all unhealthy food from the lockers and give yourself an oath;
1) Learn how to cook at least two healthy dishes.
2) Always have a healthy food in stock that does not need cooking.
3) Store ready-to-eat fruits and vegetables in the refrigerator at eye level, so that they come to your eyes first.
4) Gradually, one after another, get rid of bad habits (for example, go to low-fat ice cream, and replace the cookies with whole-grain bread).
Nutrients for nutrition
It's time to reconsider your annoying breakfast. Today, a great variety of delicious cereals from rice, corn and flax are offered (an alternative for people with wheat allergy). Many of them are rich in fiber (so you do not feel hungry longer), and some are fortified with calcium, iron and folic acid. Nutrition Board: Choose a breakfast that contains at least 3 grams of fiber and less than 8 g (2 tablespoons) of sugar per serving, because in some cereals, 30 percent of all calories are sugar.
When low-fat sauce is not the best choice in nutrition
Perhaps you are proud of yourself by making a salad that does not contain cheese, olives, nuts and even a drop of fat in the sauce. However, if there is no fat in the salad, its nutrients, which protect against cancer and heart diseases, are much worse absorbed by the body (if they are acquired at all), these are the results of a recent scientific study. During the experiment, three women and four men aged 19-28 years three times were offered dishes from the same salad, made from spinach, Romen salad, Cherry tomatoes and carrots and dressed with Italian sauce containing 0.6 or 28 grams of rapeseed oil (a serving of sauce always consisted of 4 tablespoons, regardless of the fat content). After each meal, participants tested the level of lycopene, alpha and beta-carotene in the blood. What are the results? After a salad with skim sauce, beta-carotene was not assimilated by any of the participants! Absorption of all three nutrients was much more effective if the participants ate a salad with a fat sauce or with a reduced fat content in it. You can use low-fat sauce if you eat a salad as part of a lunch or dinner, in which there is fat. However, if your lunch consists of one salad, it is best to dress it with a sauce with a reduced fat content, scientists recommend. Accordingly, if you like to have a snack with a young carrot, dip it into a not very greasy sauce - so you will bring more benefits to your body.
Attention: food label
Small portions can be larger than you think. If you control the number of calories by buying your favorite foods in a portioned package, perhaps you get more than agreed. It turns out that the weight indicated on the packaging of such products is often contrary to their actual weight. The researchers tested 99 products sold in a package per serving or already divided into portions (for example, sliced bread). It turned out that only in 37 cases the correct weight was indicated and more than half of the products (47) contained more calories than what was said on the label! "Violators" were mostly packaged with cereal products - for example, cereals and a dry breakfast. They usually weigh 10-12 percent more than what is written on the label. This means that you are counting on 10-100 calories per serving "without suspecting anything. Other products that exceed the weight indicated on the package are blueberry muffins, mini-donuts with chocolate and apple cookies. Surprisingly, the fact: chocolate and snacks such as chips, pretzels, popcorn and cheese, weighed exactly as much as the label said, but the weight of the packages with bread, bagels and rolls usually differed from the actual one. The answer to this unexpected problem: buy a scales! Sometimes it will not be superfluous to weigh your favorite snacks and check if the label's truth is being told.
Burn more calories with milk in food
Scientists believe that daily consumption of 700 ml of low-fat milk or low-fat milk helps in weight loss. However, milk is not a magic solution. If you adhere to a low-calorie diet and drink 700 ml of milk a day, then, as research shows, you can lose weight by burning more fat. Increase the amount of milk consumed, following the advice of nutritionists:
1) Eat whole grains for breakfast and drink a glass of skim milk.
2) In a cafe instead of black coffee, order a cup of latte with skim milk.
3) Make your lunch more useful by adding skim milk to the broth for your favorite soup.
4) Prepare a cocktail of skimmed milk with fruit and ice cubes to support the strength in the afternoon.
At what time of the day is it best to weigh yourself and how often should you do it in the right way?
The most appropriate time to weigh is the morning (after you've been in the toilet and before breakfast). We would not recommend to become on the scales more often than once a week. Weight constantly fluctuates, and often this puts women in despair. If you are trying to lose weight through exercise, especially power, it is likely that you will build muscle mass, while getting rid of fat. Therefore, the indication of the balance will not reflect your achievements correctly. The figure, which in this case is shown by the scales, is deceptive, since it does not distinguish between body fat and the "lean" mass, that is, the weight of your muscles, bones, internal organs, tissues and blood. Many slender people are not necessarily skinny, but in people who do not have fat, not always an elegant figure, the physiologists assert. In addition to weighing once a week, our experts recommend testing the amount of your body fat every 3-6 months. Since there are significant errors in all methods, the use of two different methods, for example, the method of measuring the thickness of skin folds using a caliper and the method of measuring bioelectrical resistance (you can use a scale to determine the percentage of body fat) will allow you to understand at what stage you are. However, even if an experienced person helps you, the results obtained can significantly deviate from the real situation. The method of measuring bioelectric resistance is particularly sensitive to the level of fluid in the body; if your body is dehydrated, then the amount of your body fat can be greatly overestimated. If you use the method of measuring skin folds using a caliper (a special electronic device), we recommend that you record the measurement data for each of the 3-7 parts of the body, and after a time, repeat the measurements and compare the results. Such an analysis can give a more positive picture of your weight loss achievements than only the body fat percentage figure, since the same formulas used to calculate the total body fat content in the body can not be accurate for absolutely everyone.