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The study published in Annals of Behavioral Medicine concluded that changes made in daily routines are the best way to get the ideal weight loss results in the long term.
Reported from Prevention.com, one small change whether it's a choice of food or physical activity, such as reducing soda or walking, which is carried out continuously potentially brings significant changes to your weight. When compared to conventional calorie diets, research participants show up to double the reduction in body fat, slimmer waist circumference up to 7 cm, and four-fold total weight reduction during the program per 4 weeks they do.
When you focus on some small changes at a time, you'll begin to form a healthy habit that lasts for a lifetime, rather than having to follow strict diet patterns and gyms that often fail because they are difficult to follow. Indeed, a popular diet that is now lively done by a number of people is shown to reduce weight, but it is likely that one two kilo of fat will come back to haunt you after running the program.
Below we present a number of simple tips that can make a big change in your life
1. Drink white water with lemon
Drinking water is good for health. To reduce weight, drink at least 3 liters of white water that is added with lemon every day. According to Jackie Warner, American physical fitness trainer, adding lemon helps the liver work to remove toxins and also metabolizes fat in the body up to 33%.
Diligently drinking white water with lemon burns extra 100 calories daily.
2. Don't wait until hungry
To reduce weight, do not let the body hunger too long, said Nicole Nichols, fitness expert and editor of Sparkpeople.com. Waiting too long between meals hours causes eating in a double portion in the next time.
With notes, reduce the portion of your meal at any meal time. The constant quantity of food and the matched feeding time will keep you hungry for longer. Eat it slowly and enjoy your menu that day. Chewing without rush will result in fewer calories each meal.
When you feel full, stop eating.
3. Eat vegetables and fruit, not juice
Sound cliché? Believe me, there is nothing better than eating vegetables and fruit to reduce the fat deposits in your body.
But remember, eat fresh fruit and vegetables, not in the form of juices. Moreover, the packaging juice ready to drink. Indigenous fruits and vegetables high will be good fiber for the body, and can make you satiate for longer.
Don't forget the salad. Mandy Ingber, a celebrity yoga instructor, suggests to change your lunch menu with a full plate of salad filled with avocado, beans, and colorful vegetables that are good for breaking down fat in the body. But remember, don't add dressing dressings like mayonnaise or thousand island, or fried chicken chunks that can precisely increase the nasty calories in your salad.
According to a recent study, women who consume fibres twice the daily recommendation of up to 24 grams can absorb 90 fewer calories per day. This easy habit alone can help you eliminate 5 kilograms in a year.
4. Do not snacking on the couch
Relax in front of the TV while snacking look trivial, but eating habits "unconsciously" is actually a big role on the buildup of fat in your body. Ngemil while watching TV makes you are unaware of the satiety signal sent by your brain to stop eating.
If this habit can not be released, start reducing the frequency and quantity of high amounts of fat and calories. If you usually snacking this food six times a week, slowly reduce it to 5 times a week and so on until it becomes once a week. At the same time, change the snack menu that you subtract with a slice of fresh fruit or a plate of salad.
When advertising, move on. Do sports small business like jumping rope, squat, and knee push-ups to build muscle endurance in no time. This simple sport is actually just as effective as sports in the gym. "Your muscles will not know the difference between manual sports using their own body resistance with resistance provided by advanced equipment," said Wayne Wescott, PhD, fitness expert at Quinsy College. It's just that a one-time set of exercises requires muscles to feel tired within 60-90 seconds.
5. Walking distance
Increasing physical activity only a few minutes is proven to help reduce weight. A walk of at least 5 minutes every day is great for starting healthy habits.
Remember, your pace of walking and distance also plays an important role in losing weight. A regular walk will burn about three quarters of calories per kilogram of body weight, while the fast road will burn at least 125 calories per kilometer. Research proves that walking 10.000 steps each day helps you reduce up to 500 calories per day.
If you routinely do this for a minimum of 30 minutes every day 5 times a week without changing any diet, you will be able to reduce half a kilogram per week. For a faster solution, you'll need to extend your mileage and increase your road speed to burn the extra calories you want.