8. Make a habit of eating more fiber. Especially in the warm season, when the harvest on the table falls directly from the bed. The fact is that in foods rich in fiber,there are few calories. You'll eat enough, but low in calories. And this will allow you not to experience a strong feeling of hunger. Only introduce it into the diet gradually to avoid discomfort in the intestines. Fiber is rich in berries, vegetables, fruits, beans, dried fruits, cereals and whole grain bread.

9. Do not resort to starvation. Such processes send signals to the body about the crisis, which causes a slowdown in metabolism. According to studies, hunger inhibits metabolism by 25-30%. So we're going to get the opposite effect. For the same reason, you can not ignore breakfast. Recall that at night the metabolism decreases, and if in the morning a hungry body does not get what it needs, it will only continue to preserve everything that, as they say, was acquired by overwork. So fasting will play a cruel joke with us and lead to the opposite result.

10. Change the calorie content of the menu. Because of the body's ability to adapt to new conditions, it is necessary to change the number of calories that we consume every day. If you have reduced the calorie content of products if you want to lose weight, the body will simply sooner or later adapt and again lower the metabolic rate. In short, our body is created by nature in such a way as to preserve its strength for as long as possible under any critical circumstances. Therefore, we take into account all his tricks and a couple of times a week we allow ourselves a little more than usual.

11. Eat plenty of protein. In order to speed up the metabolic process, there should be a lot of protein in the diet - meat, poultry, fish, seafood, eggs, dairy products, low-fat cottage cheese, hard cheese. For its assimilation, the body has to sweat a lot, and therefore spend more calories than usual. In addition, it is a building material for our muscles.

12. Drink enough water. On this topic, there are many opinions "for" and "against". But scientists say that a glass of clean water 30 minutes before breakfast starts the body's metabolic process. That is, sleep for the body is starvation. After a night, he turns on a self-preservation mode and absorbs foods in slow motion, saving calories. And the assimilation of 2 liters of water for the whole day, especially cool, makes the body work - heat it to the desired temperature and eventually spend about 70 kilocalories on this.

13. Drink vitamins. Any decision to get rid of excess weight leads to a decrease in the volume of food, and hence vitamins. In order not to lose strength and go on the intended course, take a multivitamin.

14. Eat from smaller dishes. You will still eat a whole plate of porridge, only this plate is a third or half the usual. By the way, psychologists believe that plates of dark shades also discourage the desire to eat a lot or even more so to go for an additive. And, as they say, in the war with extra calories, all means are good!

15. Increase the number of meals. You have already changed the volume of the plate, and now do not starve yourself and start eating more often: you should have 5-6 main meals and snacks a day. Arrange the last meal 3 hours before bedtime. If after dinner began to torment the feeling of hunger, eat protein - boiled egg. By the way, exclude meals in front of the TV. You should eat without accompanying gadgets and sitting.

16. Eat slower. A common cause of overeating is too fast a rate of food absorption. The slower you eat, the more and better the food is absorbed. And why eat too much, if you can get eeddling less? In addition, our physiology is such that the brain sends signals about satiety no earlier than 15-20 minutes. So we gain patience and enjoy the meal slowly.

17. Brush your teeth after each meal. If possible, observe this rule of hygiene after breakfast, lunch and dinner. First, there are medical recommendations for this, and your teeth will stay healthy longer. Secondly, mint taste can dull the perception of taste buds, which means that you will not feel the taste of the remaining spices in your mouth or accidentally eaten goodies, thereby not arousing the excessive need to immediately add something else to your diet.

18. Take care of cardio. Here we come to the most interesting part of any weight loss process. No wonder they say: you can not easily catch a fish from the pond. First of all, we will deal with cardio - exercises for training the heart muscle. Suitable jogging, cycling, exercises with a rope,swimming, Nordic walking or ordinary walking at a fast pace, step aerobics, even dancing - a payload. Just learn that such efforts are contraindicated in the morning, when the heart is not working at full strength. When a person's pulse accelerates to 120 beats, the process of burning the subcutaneous layer of fat starts. The main thing is regular classes, from simple to complex. But before you begin, be sure to consult a doctor.

19. Add strength exercises. They should make the company of cardio training, since after the first not only fat, but also muscle mass leaves. Therefore, you need to work hard to increase it, otherwise it will be enough for the body to burn fewer calories. It is important to start each workout with a warm-up so that the body does not experience shock from the load: use all the joints and stretch. By the way, experienced athletes claim that you can replace the whole gym with classes with an expander.

20. Change exercises. Mother Nature has arranged for us so that we adapt to almost any situation, and even more so to power loads. Therefore, do not use exercises on the same muscle groups every time. Believe me, the body has already mastered and it is not surprising. Replace, for example, running with a step - climbing to a hill without the help of hands, or climb the stairs. At the same time, regularly monitor your pulse - it should be in the range of 100-120 beats per minute.