Proper nutrition your body has changed beyond recognition!
The bitter truth is that in our way of life we simply must be thick. We have too little move here is the result as fat folds. It would seem to lose weight easily. Stopped eating, and all the works! Well, where is to take energy for workouts? Deficit calories automatically mean lack of energy, and hence a low, almost zero, the impact of the training.
No, fitness requires a completely different: "recovery" of everyday food. No starvation! All you need is to make in your diet are small, but fundamental changes. On a couple of coaching they fundamentally alter vashe body.

8 STRATEGIES TO COMBAT overweight
1.Start from the head thing is that everything we eat, either because it's time to eat, or submitting an intuitive push. And in fact, and in another case, eating occurs unconsciously. We bring the fork to his mouth, talking with a friend, or deploy candy, thinking about something else, something else. Is it surprising overeating? The secret of success of women who managed to lose weight, is this: they have mastered what is called "conscious diet. That's the main rule: Listen first, then eat. The aim is to fully concentrate on the taste of food, its smell and even color, and listen to your stomach. Try it and you are surprised to feel how your stomach to talk to you, giving you only audible signals: here I would probably have eaten a piece, but this I do not want ... to communicate with his stomach, as a living companion. We got candy?

Directly and ask: if you want? And listen to the answer. Practice this way for a week, and you fundamentally changed the nature of their diets. It turns out that most of the "snacks" your stomach is not needed, well, and the table you will eat at least a third less.

Plan
• Do not be lazy every time to understand their subjective sensations. Did you need podzapravitsya or you pulled a meal for company? Or perhaps you've poured himself another cup of coffee just by inertia? Stop! Ibid two extra spoons of sugar!
• Make a personal nutrition program for yourself. Given your lifestyle, schedule and training. For example, the day where the evening workout - then 5 pm to the desktop should eat protein tiles. But in a day of rest do not need.

2. Divideand conquer to lose weight, you must at least in general terms to represent a biological mechanism for the recruitment of excess weight. In this sense, the main hormone for you - insulin. After a meal blood dangerous pereslaschivaetsya and thickens. The pancreas secretes insulin, and it "cleans" the blood of sugar. Part of the excess insulin "to be brought" into the muscle cells, and the rest turns into fat. If you do not do sports, you need muscle in the "sour" fuels is minimal. This means that almost all the excess blood sugar is converted into fat and put under the skin. You it is important to remember the following. The more you eat, the greater would release insulin. Well, the more insulin release, the more fat be delayed. Overeating occurs when a person eats seldom, in 4 - 5 hours. Hence an important conclusion: in order to reduce the secretion of insulin to eat little and often.
All carbohydrates are divided into simple and complex. Keep in mind that simple carbohydrates (found in sweets, biscuits, bread, Coca-Cola and other soft drinks) are easily digested and provoke the rapid rise in blood sugar levels. And it echoes increased secretion of insulin. You need complex carbohydrates - vegetables, cereals, brown rice, whole wheat bread, legumes, fruits. They are digested slowly and in addition contain cellulose (shredded plant structure, such as stalks of grain or shell). And fiber slows the absorption of more carbohydrates. Insulin is allocated entirely to a minimum. If you forget about the simple carbohydrates and will be taken in the daily diet of bad, it is guaranteed to start losing weight without dieting.

Plan
• Do not skip meals!
• Eat slowly five times a day - about every three hours.
• Each meal should be protein, complex carbohydrates and some healthy fats.
• Make sure the size of portions. It should be the size of your palm - no more.

3. Winners always have breakfast .Sports medicine has always done a great job, interviewing thousands of people who managed to lose weight. The survey showed that unites them all the same.
• Every day, they are tightly breakfast.
• Follow a low-fat diet.
• Weekly weighed.
• Give physical activity for about an hour a day.
If the good (and correct) for lunch, you will not have time to get hungry for dinner and not eat too much. But the main thing in another. If you regularly skip breakfast, metabolism gradually slows down. The demand for energy decreases and the calories eaten are unnecessary. As a result of 30 years, you only missed lunches will add 3 to 5 extra pounds! Conversely, regular and hearty breakfast in spite of age, maintains a high level of metabolism, even in his advanced years. How to force himself to eat in the morning, if do not want? First: throw a last meal at 7 - 8 pm, not later. During sleep, digestion stops, so that after dinner at midnight, you will meet the morning with a full stomach. What kind of breakfast! Second: do the morning run. It sometimes happens that the stomach is empty, but simply not had time to "wake up". Just in this case and needed a run, and then a cool shower and rubbing a rough towel.
If you want to lose weight, never comes out of the house without a hearty breakfast! What's for breakfast? Only complex carbohydrates! Here's a classic example of the morning menu. Oatmeal, boiled in water, it added protein powder, teaspoon of peanut (or any vegetable) oil, some chopped fruit or berries. Plus a slice of wholemeal bread and a cup of coffee without sugar. Plus multivitamin capsule.

Plan
• Do not skip breakfast!
• »Correct" breakfast will help you lose weight faster. Morning menu should include complex carbohydrates, proteins and fats.
• If no time at all, quickly mix in a blender a couple of bags "pischezamenitelya" (with nonfat milk, water or juice).

4.More fiber - thinner waist you already know that fiber slows absorption of carbohydrates. Because of this insulin is allocated is not enough. But where can we get this same fiber in our age of refined products? Nutritionists advise spice fiber ordinary dishes. Cooked rice? Add the vegetables. Pharmacies can be found in the cellulose powder. This can be spiked with a protein shake or oatmeal.
At least once a day to eat corn flakes. A good option: salad of pine fresh cabbage. In any case, in the diet fiber - your first friend. Always carry in your handbag small apple. There's a lot of fiber. Once or twice a day Eat fruit salad.

Plan
• Increase consumption of fiber is very simple - go to whole grains and add to dishes while cooking bran. The advantage is obvious: the longer you'll feel satiated, less risk that you move, and the bowel will not work much better than.
• Replace refined carbohydrates (white bread, rice, pasta with soft varieties of flour) in carbohydrates, rich in fiber (oatmeal, whole grain bread, brown rice).

5.More water! No water is really no life. Water plays a vital role in the processes of digestion, regulation of body temperature, lubrication of joints, maintaining skin moisture and high muscle tone. Water supplies oxygen, glucose and nutrients to every cell of the body, and then carries out harmful slag. If you drink too little, the body begins to store water for future use. The results are: swelling under the eyes. In addition, because of water shortages we are beginning to tire faster than usual, suffer from constipation, tormented by the brutal hunger ... And it's so simple - drink ordinary water!
When you lead the fight against excess weight, water should be for you the number one fat burner. Recent studies have found that water plays a key role in regulating the metabolic rate. It was found that dehydration slows metabolism, and together with him and "burning" fat. Besides, the less you drink, the higher the concentration of sodium ions in the body. But sodium is known to retain water in the tissues. In the end, you "swell" and becomes even thicker. For example, a half teaspoon of salt causes a delay and a half liters of water in the intestine. Your waist is wider than 2.5-4 cm!

Plan
• First, calculate how much water you need per day. To do this, multiply your weight in kilograms by 30 ml. For example, if you weigh 63 kg, one day you should drink about 2 liters of water. And this is about 9 cups.
Monitoring the right amount of water is so. Run on the little you have to every 2 - 3 hours. Urine should be transparent or at least a pale yellow. The rich yellow color says a severe shortage of liquid.

6.U health is the color of bright colors vegetables and fruits nature has given a reason. For the color of tomato or lettuce "responsible" biologically active substances of plant origin, called phytochemicals. These are the same antioxidants, but much more powerful. They protect the DNA of cells from natural damage, and thus save the cells from cancerous degeneration. In addition, anti-oxidants inhibit inflammatory processes in the body. The bright colors of many fruits and vegetables - a warning that within them lies a powerful weapon against many diseases. Colorful chemical pigments - that is what protects our genes, vision, heart, is what reduces the risk of cancer and other ailments. Experts recommend eating a daily basis from 5 - 9 servings of vegetables and fruits. But statistics says that the average Rossiyanin receives only 2 servings per day. And about 10% of our fellow citizens do not eat no vegetables, no fruit!
Understand whether you eat, it is possible to color the contents of your refrigerator. If dominated faded beige and white tones, then your diet is poor phytochemicals and too caloric. "Paint" your diet, and you are sure to lose a few extra pounds is because fruits and vegetables carry much less calories than pastries, muffins, pasta or potatoes. Look more closely at his plate. Not too much whether her white and beige? If your typical still life - a salad "Olivier", deep fried potatoes and a piece of fried breaded pork, we should strongly change the food!

Plan
• Choose more dark-green, juicy-red, rich purple, bright orange-yellow and cheerful products of vegetable origin. As a rule, they contain the most vitamins, minerals and protective fitoveschestv.
• Replace traditional vegetable side dishes such as pasta and potatoes. Instead of baking Serve fruit.

7.Not afraid of fats Full waiver of fat - a fatal mistake. Fat - is not only mandatory component of the diet. They even help to lose weight! At first glance this assertion seems completely meaningless. Meanwhile, in the body fat "guilty" is not only the excess fat in the diet, and hormones, particularly insulin. Fats inhibit the secretion of insulin, as well as its smaller, the less fat you have on the sides.
But that's not all. The less you eat fat, the worse it is fat metabolism. Simply put, "burning" of fat slows down, because the body ceases to consider him a serious source of energy. And rightly so, because fat in the diet of too little! However, fats are different. Need vegetable fats and omega-3 (from fish). But animal fats banned. If animal fats raise blood pressure, cholesterol levels in blood and significantly increase the risk of heart attack, the vegetable oils and fats, omega-3, all with exactly the opposite.

Plan
• Include in the diet, linseed or rapeseed oil. Eat walnuts, peanuts and avocados. They are excellent sources of healthy fats.
• Eat at least two servings of fish per week. Especially useful mackerel, salmon, sardines, anchovies, lake trout.
• drastically reducing consumption of animal fats. They "hide" in all meat and dairy products. And totally abstain from trans fat, margarines, spreads.

8.Progonite away the sorrow - sorrow Stress interfere lose weight. And this is scientific fact. Here's how: when the brain "records" of stress (no matter what it is called - a scandal with her husband or heat on the street), he falls alarm in the adrenal glands (tiny glands on the tops of hormonal kidney), and they secrete a "stress" hormone cortisol. Formally, this hormone must multiply your strength at the expense of additional energy derived from the "burning" of muscle tissue. However, scientific studies have shown that along the way he provokes the deposition of fat in the waist. This, in turn, increases the risk of developing cardiovascular disease. Therefore, in order to prevent the appearance of extra pounds and heart disease, it is very important to avoid stress. This desire seems impossible. But only at first glance.
In any stimulus is a critical threshold, beyond which it becomes for us to stress. So, the more you have in the blood of endorphins, the higher this is the threshold beyond which begins the secretion of cortisol. Endorphins are actively allocated during sports. And what do you think? Athletes and indeed less likely to suffer as much from the heat, and the one from the cold. Their home "stress" is much higher than that of ordinary mortals. The second factor - a growth hormone. What it more, the lower the sensitivity to stress. Growth hormone is produced during sleep, including daytime and during the afternoon fiesta. That is why honest night's rest and relaxation after dinner (as well as sport) can be called the main points of the program to lose weight.

Plan
• Try to sleep at least eight hours a day.
• exercise more, but alternate the workouts with days of rest to tired muscles recovered. Otherwise, an excess of physical activity by itself would be stressful.
• To the monotony of fitness - stress does not become a stress for your mind, try for a new type of aerobic activity - sports dance, tennis, badminton, biking. At the same time raise the level of endorphins!
• Be sure to find time to sit quietly with a book, listen to music or do something so that you pacifies.