20 small steps to a gorgeous figure and good health Bashny.Net

The website publishes a selection of the most interesting and useful healthy lifestyle tips that will help you to make a difference in the life and health, without much effort. To stand and not sit at the workplace



Over the last few years came a lot of research about the dangers of sitting, including increased risk of type II diabetes, hypertension, some cancers, weight gain and even premature death. According to some, people who sit a lot, but are trained not spared from similar health problems.

By the way, standing behind a Desk, apparently, is not enough to solve the problem. But certainly periodic change of position from sitting to standing will be useful to constant sitting on the chair.

To Park then Most people are willing to spend searching for Parking spaces within 50-100 metres closer to the entrance to the supermarket a lot more time than they pass this distance on foot. Many do not even shun the places for the disabled (often these seats are occupied by expensive cars with no characters "invalid") apparently wanting to become them.

Try the opposite: place the car on the far, empty seats. First, it will save time, and secondly, will not have to squeeze the door between the cars and in a third, a little more walk. Keep in mind that ordinary walking at a speed of 5 km/h burns 250 kcal/hour, it's only 2 times less than you spend for an hour of strength training in the fitness room.

Do not use the lift For the same reason, replace the Elevator on stage. Especially if the power to the gym you do not walk regularly.

More walking terms of weight loss it's important to eat without exceeding their quota of calories. A common problem in our age of abundance and Goodies — people find it difficult to stay within those calories, but this rule can be easily to improve — more waste!

As we have written above — 2 hours walking at a speed of 5 km/h burn approximately 500 calories — cost calories is equivalent to one-hour training session in the fitness room.

To buy more greens



Makes no sense to list all the vitamins, trace elements contained in green and a list of positive properties — you can Google about cilantro, Basil, dill, parsley. As the saying goes: no time to explain, buy and eat your greens.

Finally, most importantly — leafy greens makes almost any savory dish taste better.

Replace the mayonnaise on sour cream, Greek yogurt, Mayonnaise, in fact, 60-80%, — sunflower oil (no matter it is home or from the supermarket) and the remaining 20-40% of egg products, other additives and spices. Sunflower oil is the most high-calorie product (around 900 kcal / 100 g), respectively, and the mayonnaise is very high in calories: 650-700 kcal / 100 g of classic Mayo. This is the property of Mayo and made him a symbol of evil in the fight against excess calories.

Even a 20% cream about 3 times less calories than mayonnaise (about 200 kcal / 100 g). And in Greek yogurt calories 10 times less than in the mayonnaise (about 60 kcal / 100 g).

Add in coffee with cinnamon instead of sugar On the website Greatist has offered to give a coffee taste than using sugar, and cinnamon. But not only for the palate: one study showed that half a teaspoon of cinnamon a day significantly reduces blood sugar levels, LDL cholesterol and overall cholesterol in people with type 2 diabetes. Just don't put so much. Two or three pinches of 180 ml of coffee — is enough.

Frozen bananas instead of ice cream look like frozen bananas in the fridge edition of Sonica. They can chew straight from the freezer, but it is better to punch a blender until smooth.

This is a very simple, tasty, really like ice cream and requires no additives and contains 2 times less calories than regular ice cream (less than 100 kcal / 100 g). Be sure to try and your life (and the contents of the freezer) — will never be the same.

Replace the chips for popcorn, Another "high-calorie" educational program. Contrary to stereotypes, popcorn without supplements highly dietary product. It's just foam temperature of the corn grain. So 100 grams of these beans contain only about 100 calories and they make a huge bowl of popcorn when the grain to leave at a time into the pan. Of course with caramel calorie popcorn 300-400 kcal / 100 g, but it is not necessary to add sugar.

Chips are a calorie bomb (due to all the same great amount of fat). In regular Lays as many as 510 kcal / 100 g. That is, the 200-gram pack of Lays is already 1000 calories.

To prepare food for the day independently and in advance Use the lunchboxes for office: you will be able to eat for a guaranteed great of the best products, saving time and money.

Meet avocado



Avocado, is the best fruit in the Western HLC-press. He dedicate a whole series of articles. Avocado, a great concentration of nutrients and above all a wide set of valuable vegetable fat. And with the calories — only 100 kcal /100 g.

Dry wine instead of a Margarita Alcohol is generally quite high in calories thing and that does not contain protein, fat and carbohydrates. Is the net energy that an organism consumes, leaving the rest consumed the calories you have in reserve. Therefore, despite the absence of the alcohol carbohydrates and fats, it also affects weight gain, just like any other calories.

In alcoholic cocktails, are often added quite a lot of sugar, in the same classic Margarita is about 220 kcal /100 ml, while in a dry wine — about 70 kcal /100 ml.

Eat slower if you want to eat less Studies show that people who eat slower consume less calories. Scientists attribute this to the fact that as filling the stomach to the brain start to receive signals of satiety, but if you have high speed, you'll just eat more.

Regular black coffee is, like, frappuccino's / cappuccino / mocha Cream is often added to coffee because coffee drinks in the same "Starbucks" very nutritious, as they shamelessly put a lot of sugar and fatty milk. As a result, in the same Venti mocha or the like, frappuccino's under 500-600 calories (for someone that's a third of the daily value).

Meanwhile, regular black coffee (without the fatty "milk" and sugar) — 0 calories. Can add cinnamon (see above).

Use plates of a smaller size the smaller the plate you use — the less you eat. Some studies show a link between smaller plates and smaller size eaten (talking about the difference between the 8 and 12 inch plates at 20% of calories eaten), some deny it. Essence — the brain evaluates eyes and eaten on a large plate, the same amount of food seems less.

Even a study showing that with a fork smaller people eat more food than with a fork of large size. The essence is the same — deception of the brain.

Purchasing the product on a full stomach



Purchasing products during the famine, you will gain a lot more in the supermarket. Instead, eat before going for food.

Don't look at glowing screens (TV, tablet, smartphone) for at least an hour before sleep Regular viewing of fluorescent screens reduces melatonin levels and affects your sleep. If Facebook does not let you (or you can't give it up or favorite series), then at least customize the screens of your devices to maximize warm light and dim the brightness.

Go to bed at the same time Always try to go around the same time, including weekends — then get a full sleep, you sleep and feel better. And no matter if every day you go to sleep at 5 in the morning, it is important that every day.

The gentle sounds alarm clock instead of a hard call If you're used to waking up to the harsh uncompromising sounds "beeping" alarm, try smart alarm clocks that try to trap your sleep rhythms and Wake you up slowly increasing pleasant melodies, like the sounds of the forest or the sea. Gentler with yourself, more tender.

Smile. Even if you do not really want to Smile improves your mood, try to smile more often, even by force and even when no one is watching. Some experts say that even a smile through the power of improves mood. However, there is details.

Love yourself and don't criticize Is something that gently nudge us psychologists. Discard estimates, record made, and not only not made, and as often as you can praise yourself.

via www.zozhnik.ru/20-idej-dlya-malenkix-izmenenij-k-luchshemu/