You can barely get into your favorite pair of pants that used to be easily fastened? This situation is familiar to many women. Most people older than thirty years, quietly but steadily gaining weight - cock harder bends to the right, and you are gathered with a dozen pounds, without even realizing it! Do not despair - this evil is remedied. Experts are convinced enough to change the little habits and lifestyle - and you will not only stop gaining weight, but lose a few extra pounds.
There exists an a few main reasons for weight gain.
First, with age our bodies change. These irreversible changes need to accept and learn to draw in his favor.With each passing decade, our body is working more slowly, and metabolism slows. And it's not all. Under the influence of aging muscle mass gradually decreases, and its place is occupied by fat.
Second, in adulthood, most people neglect for sports and lead a sedentary lifestyle and eat at the same time as in his youth.
One of the most effective ways to stop the weight gain - to speed up your metabolism by building muscle mass. Experts recommend that purpose a few times a week to do strength training to maintain and increase muscle mass. It is also recommended every six to eight weeks to change the training program that is no stranger to exercise and relax.
Healthy eating - this is not a strict diet, and certainly not fast. Pretty easy to see to it that you put in your mouth and on the plate. For example, if your diet a lot of simple carbohydrates, you get into a vicious circle: the more you eat, the greater the appetite. This paradox is explained by the fact that simple carbohydrates are not saturated, such as protein and fiber. Bag of chips, toast and biscuits - all the calories accumulate in the body, which for them has no place.
Define your own problems and find the factors to regulate calorie intake. Do not be afraid if you have a sweet tooth - include in the diet of a small amount of sweets. To stop gaining weight, no need to sacrifice and starve yourself. Enough to slightly change the habits and lifestyles. In particular, no harm will be done for 2000 more steps each day, three times a week to perform strength exercises, and reduce daily calorie intake by 100 units.
If you really want to not only stay the same weight, but also lose weight, to start cut calorie intake by 500 units a day and work out. This will help you lose about 2 pounds per week. Remember that two kilograms of fat - without the weight of muscle mass and water - it is 3500 calories.
Simple ways to reduce daily calorie intake
Eat at least two cookies.
Quench your thirst is not sweet sodas and mineral water or diet drinks.
Try to always leave a few pieces on a plate of food.
Mayonnaise and cheese on a sandwich substitute mustard, lettuce and tomato.
Replace whole milk fat.
Use half the usual serving of sauce or dressing, fat dressing change Provencal sauce (a mixture of vinegar, vegetable oil and spices).
Use non-stick frying pan - this will avoid frying in butter, sunflower oil and margarine.
Instead of sour cream for cooking, use low-fat yogurt or yogurt with low fat content.
Never eat out of a total package or dishes - always put food on the plate.
Instead of sweetened fruit juice drink 100% fruit juices.
Instead of cold fruit smoothies or choose light beer or wine.
Eat the soup out of a deep dish, but from the bowl.
Avoid croutons in salads.
In the restaurant, order healthy snacks and salads, rather than the main dish.
Replace the milk fat spaghetti sauce low calorie vegetable sauce.
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