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Medical Video: 6 simple ways to lose a little weight
The key to losing weight is not diet and exercise.
Studies published in the Annals of Behavioral Medicine conclude that changes made in daily routines are the best way to get the ideal weight results that last in the long term.
Small changes, big results
Reporting from Prevention.com, a small change whether it's food choices or physical activity, such as reducing soda or walking, which is carried out continuously has the potential to bring significant changes to your weight. When compared to a conventional calorie diet, study participants showed up to twice the reduction in body fat, slimmer waist circumference up to 7 cm, and four times the total reduction in body weight during the 4 week program they did.
READ ALSO: 3 Ways to Lower Weight Without Having a Strict Diet
When you focus on a few small changes at one time, you will begin to form a healthy habit that lasts a lifetime, rather than having to follow a strict diet and gym pattern that often fails because it is difficult to follow. Indeed, a popular diet that is now rampant by a number of people is proven to reduce weight, but it is likely that one two kilos of fat will haunt you after running the program.
Confused where to start? Do not worry! Below we present a number of simple tips that can make big changes in your life
1. Drink water with lemon
Drinking water is good for health. To reduce weight, drink at least 3 liters of water added with lemon every day. According to Jackie Warner, an American physical fitness trainer, adding lemon helps the liver work to get rid of toxins and also metabolize body fat up to 33%.
Diligent drinking water with lemon burns extra 100 calories every day.
READ ALSO: Is it true that Lemon Can Lose Weight?
2. Don't wait until hungry
To reduce weight, don't let your body starve too long, says Nicole Nichols, fitness expert and editor of Sparkpeople.com. Waiting too long between meals causes meals to double in the next time.
With a note, reduce your meal portion at each meal time. The constant quantity of food and the equivalent distance between meals will make you last longer. Eat slowly and enjoy your menu that day. Chewing without rushing will produce fewer calories per meal.
When you feel full, stop eating.
3. Eat vegetables and fruit, not juice
Sounds cliche? Believe me, there is nothing better than eating vegetables and fruit to reduce fat deposits in your body.
But remember, eat fresh fruit and vegetables, not in the form of juice. Moreover, bottled juice is ready to drink. Genuine fruits and vegetables are high in fiber which is good for the body, and can make you full longer.
Don't forget the salad. Mandy Ingber, a celebrity yoga instructor, recommends replacing your lunch menu with a plate full of salads containing avocados, nuts, and colorful vegetables that are good for breaking down fat in the body. But remember, don't add dressing dressing like mayonnaise or thousand island, or fried chicken pieces that can actually increase the bad calories in your salad.
READ ALSO: When is the Best and Worst Time to Eat Fruit
According to a recent study, women who consumed fiber 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 one year.
4. Don't snack on the sofa
Relaxing in front of the TV while snacking seems trivial, but this "unconscious" eating habit actually plays a big role in the accumulation of fat in your body. Snacking while watching TV leaves you unaware of the satiety signals sent by your brain to stop eating.
If you can't release this habit, start reducing the frequency and amount of portions that are high in fat and calories. If you usually snack on 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, exchange a snack menu that you reduce with fresh pieces of fruit or a plate of salad.
When advertising, move. Perform small exercises such as jump rope, squats, and knee push-ups to build muscle endurance in a short time. This simple exercise is actually as effective as sports in the gym. "Your muscles will not know the difference between manual exercise using the body's own resistance and the resistance provided by advanced equipment," said Wayne Wescott, PhD, a fitness expert from Quinsy College. However, one set of exercises requires that the muscles feel tired in a period of 60-90 seconds.
5. Walk
Increasing physical activity for just a few minutes has been proven to help reduce weight. Walk at least 5 minutes every day is good for starting healthy habits.
Remember, your walking speed and distance also play an important role in losing weight. Regular walking will burn about three quarters of calories per kilogram of body weight, while brisk walking will burn at least 125 calories per kilometer. Research shows that walking 10,000 steps every day helps you reduce up to 500 calories per day.
READ ALSO: Weight Loss by Walking? This is the secret
If you routinely do this for at least 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 have to extend your mileage and increase your speed to burn the extra calories you want.
Bonus tips: use stairs, not lifts or escalators. Up and down stairs for 2-3 minutes per day for 3-5 floors can burn calories at least one kilo per year.
From now on, choose one of the above activities (or more!) That doesn't burden you and routinely do this to help you achieve your ideal weight.
