How to lose weight twice as fast and not gain weight again

To extra weight flowed faster, and most importantly, not to come back, you need to keep a diary, with just two. The one you write, what you ate and how much. In another - how much you have lost in the mass and volumes.

It really helps. The strength of the diaries and records noticed by scientists from several universities and research has confirmed that regular records are a powerful stimulant, saving from excess weight.

Measure and record

scientists from Cornell University noticed that people who routinely measured and recorded their weight, lost more extra kilos and much more successfully supported the new form, than those who have not kept a diary.

The two-year study involved 162 participants who have set themselves a lofty goal - to lose weight by 10%. 88 people every morning weight was measured and recorded the results in the table. The rest of the 74 people were not such a diary.

The first group is almost three times as fast dropped the first 5% of the weight in the first year of the study. And among those who retained result after the second year, there were twice as many people from the group that led the recording. Serious fact, if one considers that the weight after dieting

returns 40% of the total for the year.

Self-weighing and inspection constitute a useful strategy in conjunction with the rest of the way to help lose weight for health.

Krishna Ramanujan (Krishna Ramanujan), David Levitsky (David Levitsky), Cornell University

Techniques for weight loss in all participants in the experiment were different, chosen individually. But measured (or not) the weight of all the same.

It should be noted, need not be weighed every day. Suffice it once a week, record your weight, waist and hips. It is more important to record this data, record the results for a certain period.

Surprisingly, on practice people often stand on the scales, but do not keep records. "I remember, and so" - is a popular misconception. Nothing like this. Diary entries - this is a critical time for success. After all, you can only improve what is immeasurable.

Burn and Lose Weight

Sometimes we eat right, exercise, and weight does not go away. Common cause - self-deception. We eat is actually more than we think, because it is easy to underestimate the caloric and nutritional value portion. If we do not weigh each tray on the scale, then we impose more than we think. A snack high-calorie foods, and even attach no value pair of cookies with a cup of tea. In the end, we forget to count how many calories have used together with the liquid.

output becomes a diary Power - daily monitoring of all, what you ate. Its effectiveness is also proved by research. One of them - the most durable ever conducted - found that the people who recorded the whole information on daily diet lost twice as much extra kilos than those who do not I did.

That is why a food diary helps lose weight:

• food diary shows much moreThan just a list of consumed products. With it develops a complete picture of your lifestyle. You learn about yourself a lot and be able to calculate, what you are missingTo create the body that you want to live.
• You will be able to conduct calculations. When you write everything, everything, to the last crumb, immediately notice the difference between how much you are supposed to eat, and how much you eat actually. Blog helps to assess the portion sizes that we needed. We are used to estimate the number of products in the eye, comparing the size of the portions to the size of saucers. And the dishes are different. Someone will take a bowl of medium size, but it fits really huge portions. When you conduct a diary and a responsible approach to the measurements, you can see the real picture.
• You calculate the source of excess calories. Intolerance to certain foods and hidden sugar in food slow progress. They strike the sly, but if you write each eaten a piece, then you have more chances to catch the pest.
• Diary will help to stop before you Bite superfluous. Another spoonful of sour cream in a salad, sweet, which bought at a gas station, another mug of sweet compote for dinner... Such little things add 150-650 extra calories a day, and we forget about them, counting the energy value of the basic techniques food.
• You can trace the connection between mood and food. If you are going to record is not just in what quantities eaten, but also the time and place of their impressions and emotions at the time of eating the food, you will see how stress affects diet. Do not make the mistake write about their feelings before you eat grilled chicken. After a good burgers all we are satisfied, and more important for us to know when the hands went to the refrigerator.
• You can see how many have already done. When the figures show that for the week lost weight, increased use of clean water and no longer want drag a colleague candy bar, it motivates to continue in the same spirit and inspires to do everything to save pace.

Record and win

It seems that keeping a diary - it's awful hard and laborious task. But there is one big plus: the first results of this activity will be noticeable within a week. Be patient for a week, and you will see how to change your attitude to yourself and to the food. And you may notice the progress and on the scales.

And further. Blogs can not show anyone but himself. No need to visit a doctor or trainer to record your results and share them. So you no one to lie and not to show off in front of anyone. And your progress, and your error will be only yours. Therefore, keep the marginal integrity when recording and the amount eaten, and when the mark measurement results.

Blogs are maintained for good work, and not for the beautiful graphics.

You will discover that this double diary will become an indispensable tool in helping to lose weight and keep it at a new level. Do not limit yourself to just a notebook and pen. Use applications, if picks up the smartphone more often than a notebook, so as not to create unnecessary barriers to the competent jurisdiction of the diary. Start your journey to new, Fit and healthy yourself.

If you were once a blog that you wrote down there?