Step-by-step instructions to weight loss: 44 steps to a healthier life

For those who want to start a new life! Here is a unique turn-based the guide, which is available primary information for successful weight loss. It is very important step-by-step execution of the instructions given, t. the sharp restriction itself throughout the and fasting is dangerous to health and in most cases not fraught with success.

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A list of the steps slimming

  • Step 1. Take a firm decision. Ask yourself why You have decided yourself to change, what are the benefits it will bring to You (self-esteem, health, relationships, career).
  • Step 2. Write your decision on paper and place it in a conspicuous place – it will not give You the roller path.
  • Step 3. Learn one simple truth: You're not only diet and gradually move on to a healthier life. In order to be ALWAYS healthy, shapely and beautiful.
  • 4. step. At this stage, it is necessary to understand that the process of losing weight not detrimental to health is possible only in the long term. For example, in order to lose 15 pounds overweight, should lose weight 3,5 up to 7 months. A quick reset of the body weight and related hunger damage health and weight back on.
  • Step 5. Understand yourself to the point fat loss problem places (hips, the abdomen, buttocks, etc.) cannot. Fat will be lost gradually in the whole organism if the lack of calories.
  • 6. step. Talk with family members of your goals. Explain to them the benefit of the given activities, ask the attitude of the sympathetic.
  • 7. step. Get promises to their loved ones, that they did not prevent to achieve the objective (for example, do not buy a general refrigerator, the sweet, greasy and so on).
  • Step 8. Introduce the main stages of slimming (optimally cast a weight of 0.5 -1 kg per week). Specify the awards achieved by the new phase, which it is not a barrier to further reduce weight (better to buy a desired item of clothing or a cinema where to buy the cake). Example: to achieve no 1: lose 2 kg – [salary] hiking movies interesting film; to achieve the no 2: to lose 2 kg – [a salary] to acquire a new pair of jeans, and so on.
  • Step 9. You will find yourself, interesting activities, learn new: learn languages, science, path creations (such as the vocals, weaving, painting, photograph). Go to museums and theaters, watch good movies, read educational books and so on the Food cannot be the main happy in life, if you're so passionate about and is happy.
  • Step 10. Completely abandon the frying – it's better to simmer, boil or bake a couple of.
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  • Step 11. Avoid eating sweet water, chocolate, pasta, potatoes, fast food and crisps – they allow You imperceptibly, to himself at times exceed daily caloric, which becomes the main cause of being overweight.
  • Step 12. Avoid the pastries. They contain a large amount of not only sugar, but also fats.
  • Step 13. Like the sweet, use fruits and fruits, nuts.
  • Step 14. Leave out of your diet all flour: pastry, bread, drying and so on
  • Step 15. Replace sugar with honey: eat a lot You cannot, but you can additional trace elements and vitamins.
  • Step 16. Drink tea without sugar. The beginning is a stranger, but You will be able to not only feel a variety of a teaspoon of the flavors and reduce the kalorisisaldust but also to acquire enough useful habit.
  • Step 17. Completely eliminate from your diet sausages, dumplings, semi-finished products and the sausage: the manufacturer deliberately increases fat similar products and also various preservatives and flavour enhancers.
  • Step 18. Replace the pork and lamb meat low in fat and fish (beef, turkey fillets, chicken breasts, pollack, salmon, etc.).
  • Step 19. Avoid eating mayonnaise and sauces are high fat.
  • Step 20. Do not drink the water collected in 33 ml of a 1 kg of your body weight per day. He participates in the chemical process of recycling fat into energy. Keep in mind that coffee, tea, soups and other also contain water. But do not abuse this caffeine – she dries.
  • Step 21. Use unrefined oil for "cold" (refuelling) – they are much more useful than refined. That temperature processing is not greater 220-230 With° fits very well refined sunflower oil or olive oil.
  • Step 22. Drink milk the mass of the part of fats 1-2,5%.
  • Step 23. 3 hours before bedtime do not load yourself hard and long digestion food, the best eat low-fat curd, apple, or drink the lean kefir.
  • Step 24. Eat warm food, it has easily digested longer if it is cold – You longer stay fat. Not in a hurry is to carefully chew pieces – satiety does not come immediately, but 15 to 20 minutes. In addition to the this kind of food is better digested and digested.
  • Step 25. Try most of the carbohydrates (cereals, honey, nuts, fruit) use up to 14 hours, the second in the same half of the days push the key to balance protein (non-fat meat, eggs, dairy products). Vegetables are useful within the throughout the day.
  • Step 26. Regularly clean the body of toxins (this will help the vegetables, fruit, bran, dried apricots and plums).
  • Step 27. The parasites often become the cause of excessive weight – and we himself does not suspect their presence. Spend prevention through garlic, onion, pumpkin seeds and pine nuts.
  • Step 28. Out of alcohol. He has quite a high calorie content, it can also become the cause of stalling in Your diet.
  • Step 29. Quit smoking – tobacco tar hinder the absorption vitamins in the body, which is desperately needed, if the limited diet.
  • Step 30. Turn in your daily diet foods that contain omega-3-6-9 fatty acids. They help to strengthen the immune system, the cardiovascular system, to support beautiful skin, hair and nails.
  • Step 31. Write all, that may eat to your subordinates for the day: so you can get a complete overview of the your diet, it is possible to calculate the kalorisisaldust and also do not have to deal with self-deception (many overweight people are convinced that the days eat a little bit, but the items been forced to ask even them themselves).
  • Step 32. The drive control of the consumed calories. Best of all, each day eat the same amount of food (may be signed) and the end of the week control the result: if Your weight decline 0,5-1 kg, then it is all right and thereafter pays the same amount of food. If through week weight has been increased or has not changed, you should reduce the consumption of the calories (before 200 Kcal, on the need in each week – 100 Kcal). Reduce calorie be until the week weight loss of 0,5-1 kg
  • Step 33. Do not exceed the limit of 250 Kcal per meal, therefore, You speed up your metabolism.
  • Step 34. Share Your standard 3 meal 6 without a greater number of comedi products – this will speed up the metabolism and fat loss.
  • Step 35. Spend a weekly check of their countries: measure and record your current weight (the best is to do this in the morning on an empty stomach), make the images. In the future this will give You additional motivation to the horse in the eye on top of the journey completed.
  • Step 36. I get enough sleep. If the sleep level is rising "hunger hormones" – ghrelin. People subconsciously increases the need for excessive calories.
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  • Step 37. Take a cool shower. It accelerates the metabolism, strengthens the blood vessels, strengthens the immune system, makes skin more elastic.
  • Step 38. Make sex with a beloved man: You can burn calories, toning your muscles out to bring you the toxins (if borrow the active position). After all, You do not "pull" the food of feeling of dissatisfaction (importantly, do not cram after sex).
  • Gradually you will be able to design yourself useful habits: to eat, clean your body, live an active life. Exceptionally, and small ingestion can sometimes eat high-calorie product (not recommended at the beginning of tablets).
  • The main principle is to reduce the weight, spend more calories than consume. If higher the level of Your physical activity, the more calories you will not "burn".
  • Step 39. If You have a sedentary job, then try every 45 minutes to stand up and forth for 5-10 minutes. At this time, you can take a break or work standing.
  • Step 40. Follow this same principle when viewing TV and computer use.
  • Step 41. Start light walking 15 min a day. Through each week increase the duration of 5 min, until you get up to 1 hour. Best of all is when you partially or fully replace the use of transport is the hiking.
  • Step 42. When you reach the 1-hour walks, go to the average temp and reduce the walks to 30 minutes a day. Each week add 5 min, if all the time does not reach 1 hour.
  • In step 43. Depending on the unwell perform the exercises at home. Start 5 push-ups, sit-ups and climbs the torso of the day. Every 3 days add 1 additional repetition of the exercises until 15. Follow this the same principle, by increasing the number of approaches to exercises.
  • A step 44. You can continue to deal with home or work out in the gym depending on your goals.

Do not make fasting! All of the minimum calorie daily (if sedentary lifestyle) may not be less than 1200 Kcal for women and 1,600 Kcal for men. A sharp reduction in the calorie-threatening immune decline, weakness. The best compensate for the consumed calories of regular physical activity.