Excess body weight

Not too whether a lot of you weigh

There are many full adults among adults. Women more often recognize this.

Men tend to think their excess weight is the norm, even if they weigh 10-15 kg more than the average man weighs their age and height.

Our tips

Eat three meals a day, including breakfast. Avoid food in which there is a lot of sugar and fat, and, conversely, introduce into your diet starch-containing food - bread from wheat flour, potato, rice, etc., reduce portions of meat dishes: even lean meat gives a lot of calories;

switch to low-fat dairy products and low-fat products;eat slowly, take food for half an hour;

discard additives;

if you feel hungry between breakfast and lunch, lunch and dinner, set the time for a light snack in the morning and in the afternoon;

that the appetizer was, really, easy, low-calorie, schedule in advance that you will eat;Ideal for snacks are fruits and vegetables;eat slowly, let your second breakfasts and snacks last no less than 10 minutes, be prepared for the fact that the weight will decrease slowly;

it is better to lose weight by 5 kg per year than to lose the same kilograms per month, and after two again to dial.

So, the first condition is proper nutrition. The second is more traffic. Our ancestors ate more than us, but weighed less. In everyday life they were physically more active. This does not mean that you need to hurry up running, which can be a dangerous decision if you are very full. When starting regular training, start at a slow pace. After all, you already have an additional load - to carry extra pounds of weight, and when you lose weight, then it will be easier to train. You must have heard that in order to burn calories from the eaten piece of chocolate cake, you need to run five kilometers. Is it worth it in this case to communicate with some physical exercise, will there be any use? Will, if you think about the prospect. Over time, if you spend more calories than you receive, you will definitely lose weight. If you pass a day a mile and a half, then a year you can lose five kilograms, not less, with the same caloric intake. And if you increase the distance, you can lose weight even more. Vigorous walking will improve metabolism so much that calorie consumption will be great at rest.

Every day, try to find an extra 20 minutes to move, and preferably half an hour or even an hour. Set a task to carry out in motion a total of 20-40 minutes a day.