When it comes to losing weight, everyone has their own methods, but there are several proven approaches that have managed to prove their effectiveness. In addition, statistics show that these simple tips are the most effective and easy to use in everyday life.
The study of the national weight control register in the United States showed that most participants have changed their food habits to lose weight and keep the result. These data help to determine reliable weight loss strategies, which you may have not thought about before. They told about them in Eat this, not that.
A balanced breakfast missing breakfast can slow down metabolism, increasing the risk of weight gain. To lose weight, choose breakfasts with a high content of protein and fiber, which help to control the appetite and support satiety. A balanced breakfast reduces the desire to eat sweet and supports normal metabolism, which is important to maintain harmony.
A strong dream to avoid extra pounds, it is important to get 7-9 hours of sleep per day. Studies show that lack of sleep can lead to weight gain, so observing this norm will help maintain health and control over the weight.
Avoid TV Reducing the time of watching TV up to 10 hours a week can help you lose weight. Studies show that even a slight reduction in time in front of the screen allows you to burn in addition to 119 calories per day, which gives impressive results in the year. In addition, while watching the TV, try to carry out light homework to increase the burning of calories.
Regular walking regular training, including daily physical activity lasting about 60 minutes, is important for losing weight and maintaining a figure in the form. Instead of familiar exercises, try changing intensity, for example, alternating speed while walking to burn more calories. Scientists have confirmed that speed variations can increase the efficiency of training by 20%.
Regular weighing daily weighing is a simple and effective way of losing weight. Studies show that this practice helps to be responsible in the issue of weight control. For accurate results, do this daily at the same time, which will avoid body weight fluctuations.
Put the fork after each piece slower and put the fork on a plate after each piece - this will allow the stomach to signal the brain about satiety. According to studies, thus, you will eat 66 calories less for the meal.. This strategy allows you to reduce weight to 10 kg per year.
Baluing yourself with your favorite food too diverse menu can prevent your attempt to lose weight. Studies have shown that people with a more diverse diet had a greater increase in the circumference of the waist than those who ate a limited number of products. Therefore, to control weight, focus on a simple, stable diet.
Avoid added sugar to lose weight, begin to reduce the consumption of added sugar. It is recommended not to exceed 6 teaspoons (25 g) of sugar for women and 9 teaspoons (37 g) for men per day, since excess sugar helps to gain weight. Reducing the amount of sugar in the diet automatically reduces calories, forcing the body to use fatty supplies for energy, which helps to lose weight.
Consume products with a high fiber content reduction in the consumption of added sugar and replacing simple carbohydrates with foods with a high fiber content can significantly help in weight loss.
Studies show that an increase in fiber to 28 g per day, even without physical exercises, leads to weight loss and a decrease in hunger. You can get fiber from natural products, such as beans, fruits, vegetables and whole grains.
There is more protein protein helps to remain well -fed, since it requires more energy to process it than for carbohydrates or fats. To increase protein consumption, add Greek yogurt to the diet or choose cottage cheese with a high protein content.