A biological mechanism for weight gain

Lose weight, you should at least in general terms to provide a biological mechanism for weight gain. In this sense, the main hormone for you - insulin. Postprandial blood dangerously and thickens. The pancreas secretes insulin, and it "cleans" the blood of sugar. Part of the excess insulin "import" into the muscle cells, and the rest turns into fat. If you do not exercise, you need to muscle in "sweet" fuels is minimal. This means that almost all the excess blood sugar will be converted into fat and postponed under the skin. It's important to remember the following. The more you eat, the more insulin will stand out. Well, the more insulin spike, the fatter postponed. Overeating occurs when a person eats seldom, after 4 - 5 hours. This implies an important conclusion: to reduce the secretion of insulin to eat little and often. 

All carbohydrates are divided into simple and complex. Keep in mind that simple carbohydrates (found in sweets, biscuits, bread, Coke and other sugary carbonated beverages) are easily digested and provoke a rapid rise in blood sugar. And it will respond increased secretion of insulin. Need complex carbohydrates - vegetables, whole grains, brown rice, whole wheat bread, legumes, and fruits. They are digested slowly and in addition contain fiber (chopped vegetable structures, such as corn stalks or shells). But even more fiber slows absorption of carbohydrates. Insulin is allocated entirely to a minimum. If you forget about simple carbohydrates and will proceed in the daily diet to the complex, then start guaranteed to lose weight without dieting.

Your plan

Do not skip meals!

Eat slowly five times a day - about every three hours.

Each meal should be protein, complex carbohydrates and healthy fats a little bit.

Make sure the size of portions. It should be the size of your palm - not more.