دانلود کتاب ۱۰۱ عادت برای کاهش وزن

I’ve got some good news for you. If you’re fed up with diets, ‘clean eating’, relentless fitness programmes and depriving yourself of your favourite treats, you’ve come to the right place. Your days of vegetable juice and superfood powders are over. You’ll never need to take another fat-burner again, you won’t have to re-mortgage to buy the latest detox kit, nor will you have to force yourself to eat only brown rice because that’s what the magazine said… I’m going to be the encouraging voice in your head, the parrot on your shoulder, your weight-loss coach in your pocket, and together we’re going to fight the fat so that this will be the last weight-loss book you’ll ever read. Once you’ve finished with this book, not only will you feel motivated, inspired and lighter, but also… You’ll discover that individual foods are not to blame for weight gain and most nutrition advice is based on myths, hearsay, anecdotes and pseudoscience. You’ll be able to recognise and avoid unhealthy ‘detoxing’, ‘cleansing’, ‘rebooting’ or any other popular, unsustainable fad diets and will not be fooled by their empty promises. You’re going to learn 101 habits for losing weight, supported by scientific evidence, covering nutrition, exercise, sleep, goal-setting, mindset, food, environment and willpower that will help you to get leaner, fitter, stronger and happier without the hunger and heartache. But before we go any further, it’s important to understand the basic mechanisms behind how we lose weight. There are two words that, when combined, create the foundation for weight loss: calorie deficit. If a calorie deficit doesn’t exist, YOU WON’T LOSE FAT. Quite simply, a calorie deficit is when you consume fewer calories than you’re burning – or you’re burning more calories than you eat and drink per day. When this happens, your body starts to look somewhere else for fuel. Body fat is loaded with energy, so when you’re in a calorie deficit, your body turns to fat for a fuel source. Body fat is burned and, ta-da! you lose fat, and weight, as a result. If you’ve ever lost weight, it’s because you’ve been in a calorie deficit. If your weight isn’t going down, it’s because you’re burning roughly the same number of calories as you’re eating. If your weight is increasing, it means you’re in a calorie surplus – that’s when you’re consuming more calories than you’re burning. Most of the unpleasant diets you might have tried in the past have the same core tenet: they create a huge calorie deficit that involves you eating next to nothing or exercising for hours upon hours every day. Sure, you might lose a lot of fat in the beginning, but the diets are often so horrible and unsustainable that you only follow them for a few days and, in most cases, the weight just goes on again when you’ve finished.