You can hardly get into your favorite pair of trousers which used to easily buttoned? This situation is familiar to many women. Most people over thirty years quietly, not steadily gaining weight - the scales are increasingly bends to the right, and you are scored with ten kilograms, without even noticing it! You should not despair - this trouble remedied. Experts believe: it is enough to slightly change the habits and lifestyle - and you will not only stop gaining weight, but to lose a few extra kilos!

First of all, there are several major reasons for weight gain.

Firstly, with age our body changes. These irreversible changes need to take and learn to pay in its favor. With each passing decade, our body works more slowly, slowing down and metabolism. And that's not all. Under the influence of aging and gradually changes the composition of the body - muscle mass decreases, and its place is fat.

Secondly, in adulthood, most people neglect exercise and lead a sedentary lifestyle and eating at the same time as well as in his youth. The combination of the aging process with a sedentary lifestyle and a healthy appetite - this is the main reason for the gradual but steady weight gain.

Grow   muscle   weight To   not   recruit   weight

One of the most effective ways to stop the weight gain - speed up your metabolism by building muscle. Experts recommend for this purpose a few times a week to engage in weight 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.

Here are a few reasons for weight gain:

* Neglect of fitness classes
* Unconscious eating snacks in front of the TV after dinner
* Abuse of alcohol, sugary drinks or coffee
* Skipping breakfast
* Irregular meals
* Child malnutrition
* The addition of too large portions
Consuming large amounts of simple carbohydrates (found in sugar and white bread) and insufficient - protein.

The older we get, the more diligently we should monitor their health and weight. Define your own problem factors and find the opportunity to adjust your calorie intake. It does not matter if you have a sweet tooth, - include in the diet of a small amount of sweets.

Healthy food - this is not a strict diet, and certainly not starving. Quite simply keep track of what you put in your mouth and on the plate.

For example, if your diet Diet: food, without which you can not do   many simple carbohydrates, you get into a vicious circle: the more you eat, the more your appetite. This paradox is explained by the fact that the simple carbohydrates are not saturated, such as protein and fiber. A bag of chips, a sandwich and biscuits - all those calories accumulate in the body, which for them has no place.

Experts recommend eating regularly, to reduce portion sizes and to combine high-calorie foods with foods low in fat. And never skip breakfast.

Nevertheless, to stop gaining weight, do not need to sacrifice and starve yourself. It is enough to slightly change the habits and lifestyle. In particular, no harm will be done on more than 2,000 steps each day, three times a week to perform strength training and to reduce daily caloric intake by 100 units.

Here are some simple ways to reduce daily calorie intake:

* Eat at least two cookies.
* Quench your thirst with no soft drinks and mineral water or diet drinks.
* Try to always leave a few pieces on the plate of food.
* Mayonnaise and cheese sandwich Sandwiches. Pros and cons   replace with mustard, lettuce and tomato.
* Replace whole milk skim.
* Use half the usual portion of sauce or filling, refilling replace fat olive sauce (a mixture of vinegar, vinaigrette).
* Use non-stick pans - this will avoid frying in butter, sunflower oil and margarine.
* Instead of sour cream Smetana: untold riches of Russian cuisine   for cooking, use low-fat yogurt or yogurt with low fat content.
* Never eat from a package or shared dishes - always place the food on the plate.
* Instead of sweetened fruit juice drink 100% fruit juices.
* Instead of cold fruit cocktails or choose light beer or wine.
Eat the soup out of a deep dish, but from bowls.
* Avoid large portions.
* Avoid croutons in salads.
* The restaurant, order healthy snacks and salad rather than the main dish.
* Replace the milk fat spaghetti sauce low calorie vegetable sauce.
* Do not fill steamed vegetables with butter. Replace it with lemon juice.
* Limit meat portions 100 - 120 grams (about the size of a deck of cards).

If you really want to lose weight, to start cut your calorie intake by 500 units a day and work out. This will help you lose about 2 kilograms per week. Remember that two kilograms of fat - without taking into account the weight of muscle and water - is 3,500 calories.

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