15 most effective weight-loss tips, very good results !

To help you get rid of excess fat - to maintain a good body - while not starving , alienate friends , or a day eating only two meals , we interviewed several senior nutritionist , so that you can find daily Ikunori thin persevered practical suggestions . Here we explain how you will go through to put attention on those slimming meal delicious food can be added , why dieting you want to increase the number of meals ( you heard right ! ) , Sleeping on fat burning supplement what benefits , and even do a few deep breaths can help you successfully lose weight reasons. Below, is now recognized as the best weight-loss tips 15 . Let you say goodbye to hunger , hugging tight jeans .

1 . Never let yourself get too hungry

When your judgment is already struggling to cope with , you tend to make the wrong decision . Hunger is a primitive impulse , it is difficult to suppress . When you are famished , unless you can find healthy food , otherwise you are absolutely against the temptation of food . The usual result is that you will feast with impunity , and afterwards , you have regret. Plan meals and snacks for the suppression intense hunger unexpected magical effect, of course , to achieve your goal of eating healthy food is good also benefit . Carry some healthy snacks , such as an ounce of pistachios , a skin of cooked eggs , a few slices of whole wheat crackers, a cup of Greek -style yogurt , or 1/ 4 cup raisins, are a good choice . But you can not skip meals eat them , do not be too stingy snack components. - R & D personnel , "My moms dietary recommendations for how to provide better meals for you and your family ," author Elizabeth Ward.

3 . Use red, orange green principles

Ensure that at least one food meal is more than three colors in one . To focus on the kind of food in your plate to ensure there is always a certain amount of agricultural and squeeze a high- calorie foods bloom space. - " Slim Tip: salt is how to make you fat ," a book of two authors , researchers Lyssie Lakatos and Tammy Lakatos Shames R & D personnel

4 . Eat a

Adhere to eat a meal a day, you can eat 75 calories , and one can lose about 8 pounds ! - Lyssie Lakatos and Tammy Lakatos Shames

5. Be a person who loves to drink

Water is essential to maintain adequate body of water , some people always " puffiness ", in fact , not because they drink too much, but it is precisely because of their lack of drinking water . Everyone demand for water is not the same , but it is generally recommended to drink 64 ounces of water per person per day. Drinking allows you to have a certain sense of satiety , so even fewer calories intake also make you feel full . - Lyssie Lakatos and Tammy Lakatos Shames

6. Quit Kouchong problems

Salt is an important reason for causing weight gain , which also explains why the delay , said the figures do not fall down . Americans average daily salt consumption is twice their normal demand, thus causing them to gain weight , abdominal fat, stubborn fat is difficult to abate . Meanwhile, the salt makes it easier to feel hungry and thirsty , and thus , in the purchase of food , first check the nutrition label on the package the next best choice for those with lower sodium content of foods, while fresh food better than packaged or Restaurant food is more healthy. After you try to reduce sodium intake, and more natural food selection , you will find a puffy face and belly fat is rapidly improving . - Lyssie Lakatos and Tammy Lakatos Shames

7 . Add spices in your diet

One study , " British Journal of Nutrition " found that adding hot spices in the food product can effectively suppress hunger. If you think a reason is not enough, we have another reason to convince you . State University of New York at Buffalo scientists have found that capsaicin ( a compound found in chili peppers ) can stimulate the brain to release endorphins a delight . Do not want to go hungry and want to have a good mood ? Then try the hot spices it ! - " Slim figured girl eating dinner ," a book author Christine Avanti

8. Do not think that drinking diet soda helps to lose weight

A university study Texas Health Science Center found that the more people drink diet soda , the greater will be the risk of obesity . Drink two to three cans of diet soda a day, will be increased waist circumference five times the original . How is this going ? An animal study at Purdue University showed that artificial sweeteners may interfere with the body consciously regulate calorie intake based on instinct diet sweetness. This means that those who eat diet foods are more likely to overeat , because the body will mistakenly think they are candy , will stimulate people to eat more food to lose weight .

Another study found that even a bottle of diet soft drink a day , will make the risk of metabolic syndrome - including abdominal obesity and risk of heart disease has caused a range of symptoms such as high cholesterol - increases the odds by 34% . This result in the end should be attributed to a particular ingredient or diet soda drinkers in the diet, is unclear. But you can of diet soda worth to risk it?

9. Do not just care about how many calories , attention to nutritional balance

Not only interested in how many calories ( like a pack of 100 cards ) , make sure your diet contains carbohydrates, protein and fat, supplemented by the necessary nutrients for the body , as some easily digestible ingredients or longer to digest , so the body there satiety longer , while providing more energy for the body , so thin to achieve better results . - Prevention Advisory Committee, R & D personnel , Ashley Koff

10. The food you eat in a place far away from

When you eat , and if you have food put in front of you will find even hungry, you will not help to eat a bite. The food on the kitchen counter or next to the stove , remove the part on the plate, get on the table to eat. Thus, if you want to eat more , we should get up , which can remind yourself how much to eat . - " Easy to learn belly slimming diet ," a book CDE author, R & D personnel , Erin Palinski-Wade

11. Adhere to written dietary records

It may be cliché to you , but in this , we must say it again , because he insisted on writing diets for weight loss and long-term maintenance records stature has a crucial role . A study published in the "American Journal of Preventive Medicine " found that those who insist on written records diet to lose weight is no written record of who diet lose twice as much weight . When writing dietary records , be sure to include full of what you eat , how much to eat , including any ingredients you add to food ( such as spices, oil, etc. ) , as well as what you drink . Meanwhile , record your feelings and appetite also help you to better understand their eating habits ! - Erin Palinski-Wade

12. Soup before meals

A survey by the University of Pennsylvania showed that pre-dinner drinking habits low-calorie vegetable soup bowls person per meal calorie intake will be reduced by 20 %. Enjoy your day in one of the most sumptuous pre-dinner drink bowl of low-calorie, there is gravy vegetable soup can reduce calorie intake , lose weight while another satiety. - Erin Palinski-Wade

13. Control meal time

University of Rhode Island in the United States , a survey showed that people tend to eat faster than people who want fatter slowly . You 've had enough stomach will contented messages to the brain and takes about 20 minutes . If you eat too fast, gobble , your body 's satiety had a chance to spread to the brain , and thus easier to overeating . To thin , you need to get rid of the voracious problems, try to slow down the speed of eating , chewing mouth at least every ten when eating every bite they put down the fork , thus creating a relaxed dining atmosphere. - Erin Palinski-Wade

14. Outwit the body's hunger hormone

When hunger prevail, even the most dieters will be actively involved in the struggle to lose weight hovering on the road to success . The human body secretes a hormone called auxin , which can control our hunger, increase appetite. If we can not understand , pay attention and control of auxin , we will often forget weight loss goals . Scientists said the best way to control auxin is about eating every three hours or so once a smaller appetite , nutrition should be balanced . Because of a sudden increase in fasting ghrelin after 3-4 hours , so a regular diet helps prevent overeating. When the body carbohydrate content , and it will lead to growth hormone surge , which is the human body and brain supplement a sufficient amount of carbohydrates is equally important. If you can not have regular meals or can not add enough carbohydrates, the body will quickly increase growth hormone , and thus more intense hunger . As a result , it will inspire us craving for sugar , and even disrupt our most healthful dietary laws . - " Carefree diet : a positive view of carbohydrate weight-loss method ," a book author, R & D personnel , Manuel Villacorta

15. Wear clothes that fit

Elastic band is the number one fashion dieter enemy . When you dress well and make you feel good when you realize the size of the clothes can give you a clear signal to help eat immediately after you stop eating . The coup allows you to always keep in mind your own weight loss goals , prevent you from overeating . - " Super foods diet prescriptions ," a book author, Dr. Public Health , Wendy Bazilian