According to the US Center for Disease Control, two-thirds or 66 percent of American adults are overweight or obese. Despite the huge, developed weight loss industry in the country, it is estimated that only 20% of Americans can successfully get rid of extra pounds within one year, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. Net Clinicians at the University of Loyola have decided to help people who want to lose weight to improve their shape and health, having formed the main recommendations in their opinion with a chance to reduce body fat accumulation in the body.
Eat breakfast: eating food for one hour after awakening increases metabolic processes to 20 percent for the whole day. Ideally breakfast should consist of protein food.
Weigh yourself once a week: controlling your weight on a weekly basis provides an opportunity to see at what pace you lose weight and how to notice any changes in weight in time and accordingly adjust your eating behavior.
One hour of moderate physical activity every day should become the norm. Take away the snow with a shovel in the yard, vacuum in the rooms, get up and go down the stairs - your body should work, like a hamster running in the wheel, doctors say.
Watch TV and sit at the computer in aggregate no more than 10 hours a week. Many claim that they simply do not have time for exercise, but when asked about the number of hours spent at a computer or TV, it turns out that for such a holiday time is almost always and almost every day, note nutritionists.
Look for the usual ways to increase the amount of traffic: park your car away from home, manually switch TV channels on the TV, go to the store on foot - all these simple ways to get more physical activity. Wearing a pedometer also allows you to honestly track daily levels of physical activity.
Read and write the caloric content of foods every day - so you will know for sure whether you have exceeded the recommended calorie norms.
The goals in losing weight should be specific and achievable: instead of achieving a certain weight, first try to lose 10% of your body weight - naming these levels is enough for statistically significant improvement in health and reducing the risk of obesity-related diseases.
Do not give yourself a "slack":
if you decide to observe the correct diet and physical activity on weekdays, but on weekends will allow yourself "little weaknesses" in the form of a cake or extra hours in front of your computer, all your efforts before that can be crossed out. Restoring normal metabolism requires strict control and does not allow weaknesses, doctors say.
Get the support of a reliable friend or family member who will monitor your diet and levels of physical mobility, or even better - play sports with you.
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