Title : How to lose the extra weight: The Ultimate Guide
link : How to lose the extra weight: The Ultimate Guide
How to lose the extra weight: The Ultimate Guide
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- Drink more water!
Most of us already know that drinking water is essential to weight loss and lose belly fat. The more water you drink, the better! This is one of the easiest to accelerate weight loss and metabolize stored fat efficiently ways. If there is a shortage of water in your body, that this crucial process of metabolizing fat will slow down. You should drink at least 8 glasses of water a day to lose weight fast.
- Write down what you eat for a week and lose weight
Studies have found that people who keep food diaries eat about 15% fewer calories than those who do not. A food diary is a great way to stay on track what you are eating, being more conscious and aware of your food choices. It is crucial not to play hooky on weekends since according to a University of North Carolina people tend to consume an extra 115 calories per day weekend, which reduces the chances of losing weight. The extra calories during the weekend come mainly from fat and alcohol and will be an obstacle in weight loss.
- wait until your stomach rumbles and after turning to food
most people tend to put on weight and have a battle of weight loss because they do not make the difference between real hunger and a craving. Is the time when the physical hunger and the rumble of your stomach that you are really hungry is present. Having a particular food in mind means that you are having a craving, since being very hungry means reach for any food just to satisfy your hunger. It is important to make this crucial difference and never eat out of boredom, stress, depression or anxiety .
- Sniff a banana, apple or peppermint when you feel hungry if you want to lose weight
according to Alan R. Hirsch, MD, neurological director of the smell & taste Treatment and Research Foundation in Chicago, people most often sniffed in a banana, apple and mint, are more likely to lose weight. Their study involved nearly 3,000 volunteers lost an average of 30 pounds each. Sniffing the above ingredients actually trick your brain into thinking that actually he has eaten and further reduce the desire to eat.
- Serve food on blue plates
Most restaurants fast food have colors: red, yellow and orange in its interior design, logos and dishes and fit. The reason is that these colors increase appetite and promote feeding, unlike blue, which is known to be an appetite suppressant. Therefore, if youdon't know how to lose weight, just buy plates blue or blue tablecloth, that will make your brain automatically eat less.
- Eating in front of a mirror
If you eat in front of a mirror, his conscience about how much you eat and what you are eating will increase. As for himself, while feeding will remind its purpose and objective, which is to lose weight and therefore you can eat a moderate amount of food.
- Do not buy prepared foods
Certain foods that are already prepared and packaged are more likely to contain chemicals, added sugar, GMOs, fructose or corn syrup. That means you're ingesting tons of ingredients that your body can not handle the weight and automatically wins. A piece of fruit is always better to get something that is unhealthy and has tons of hidden calories.However, if you are in a situation where you have to buy ready-made food, you should consider some simple alternative rules .When buying ketchup, mayonnaise or dressings, always look for alternatives without sugar. All partially hydrogenated products should be avoided and a shorter list of ingredients means less chemicals and less calories. When buying grain products, aim for those with two grams of fiber per 100 calories.
- Close your kitchen for 12 hours
To avoid late night snacks after dinner clean the kitchen counters, clean everything that needs cleaning, turn off the light and close the door. Stay out of the kitchen and avoid eating something late at night. A study by the University of Texas has found that the calories you eat late at night have a lot to do with weight gain. If you stop eating snacks after dinner, you will lose 31 pounds a year.
- Buy a pedometer and aim for extra 1,000 steps a day
To stay active and keep moving is one of the basic rules when you are trying to lose weight. The sedentary lifestyle includes steps in 3000 at most a day. Adding 2,000 steps a day will keep your weight the same as it is, whereas if you add a little more, will start losing weight. In order to track your progress, just you bought a pedometer and walk your way to weight loss.
- Eat 90% of your meals at home
If you eat out the most of the time, you have no control over your calorie intake because the portion sizes in restaurants increased a lot recently. Most restaurant meals are high in fat and high in calories, coming in large sheets. Prepare your own food at home, you have more control over the calories and portion size, so you're more likely to lose that belly fat.
- Eat food and vegetables high in water Bulk their food and will Taka fewer calories overall
Only by adding rich foods and vegetables in water to your diet plan and meals, you will eat fewer calories immediately. He dropped satiety vegetables have very few calories and lots of water and fiber, which helps increase your metabolism and fight constipation. If your meals are based on vegetables, you can say goodbye to belly fat.
- Make a diet plan without white foods
Refined carbohydrates they are the reason so many inflammations and diseases in the human body, including obesity and weight gain. By avoiding sugar, white flour, pasta and rice and replacing them with healthier alternatives such as Stevia, honey, wholemeal bread and brown rice, which will not only lose weight but also improve your overall health. A Harvard study has confirmed that women who ate 74000 2 servings of whole grains a day were 49% less likely to be overweight compared to those who ate unhealthy, white alternative.
- Eat fruits instead of drinking fruit juice
The fruit juices you buy in a supermarket come with added extra sugar and chemicals that do not really need if you are planning to lose weight. Your diet plan should include fruits instead of fruit juices sugar level rises in the blood and let eat more than it should later. Fruits contain fiber, which is lost in the process of turning the fruit into a fruit juice. Only by replacing fruit juice with fruit you can see how it would feel more satiated.
- Add a handful of nuts to your diet
A handful of nuts is always a good idea to reduce belly fat and percent overall unhealthy fat in your body. The good fat containing nuts will help you in your weight loss journey, reducing your cravings and increase your metabolism and energy levels. Every time you crave something sweet, eat a handful of nuts and desire will be immediately disappeared.
- have most of your calories before noon
If you eat more calories in the morning, your body will use throughout the day. For those who skip breakfast, chances are more likely that the calories for dinner and weight gain will recover.
- Get a mantra
Keep a positive attitude throughout the process of losing weight and focus on the things you can do instead of those who can not. Having a couple of mantras that you repeat to yourself during the day, which will motivate you and keep on the right track. Repeat such phrases as: "I can lose weight"; "I'm going to exercise today"; "I'll go on a walk today", etc. You can also think of other authentic phrases and make their motto to achieve its purpose.
- Adhere to 45 minutes of walking, instead of 30
If walking or exercising for 30 minutes to ensure no additional weight gain. However, those wishing to lose weight and lose fat should be active for 45 minutes a day. It can be divided up into three sessions of about 15 minutes and still lose weight without making any changes in your eating habits. It sounds easy right?
- Put your spoon or fork between bites to lose weight
Putting your spoon or fork between each bite, will remain a slow pace while eating. To register satiety, your body needs about 20 minutes after a meal, why not prolong the time to eat, enjoy the whole process, and eat fewer calories? Eating slowly will be able to listen to your body when he was enough of a meal.
- Take a walk before dinner to cut calories and appetite
a study by the University of Glasgow, including 10 obese women, has been shown to walk about 20 minutes before dinner will reduce appetite and reduce calorie intake.
- Do not eat with a large group
How to lose weight fast? Skip the consumption of meals with a large group of people. According to a study published in the Journal of Behavioral Physiologically, they tend to eat more when we eat with a large group, and we also spent more time at the table. However, if you eat with your partner or your family and have a chat while eating and chewing, which will help you reduce your calorie intake.
- Change to ordinary coffee to lose belly fat
Instead of having liquid calories in a cup of coffee, you should pay attention to the kind of coffee you're drinking. Coffee with cream, syrup, sugar, whipped cream, etc. It may contain more calories than a real meal. Therefore you should replace it with regular coffee with skim milk and some have as many drinks as you want for one day.
- If you are wondering how to lose weight fast, get some sleep!
According to a study by the University of Chicago, women who have less than four hours of sleep have slower metabolism than to grab some eight hours a night. So, get your beauty sleep is very important to stay fit, healthy, beautiful and lose the extra weight.
- drinking green tea for weight loss
The number one tea when it is the weight loss is light green tea. Including green tea in your diet will increase your metabolism and burn about 70 calories more per day. Antioxidants that green tea contains will help you lose weight quickly.
- Avoid calories in a glass
Anything such as soft drinks, juices fruit, alcohol or similar drinks will be an obstacle in your weight loss journey. By staying away from the liquid and rather have them in your real food that will benefit greatly calories.
- Spice it up!
Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University in Canada, found that eating hot peppers can increase the basal metabolism of a person. A diet plan that includes hot peppers also reduce your appetite and curb your cravings. It is capsaicin in cayenne, which increases the body's ability to release stress hormones, such as adrenaline, and therefore speed up your metabolism. Spice up your salads with chili or salsa and enjoy the tasty way to lose weight.
Sources:
http://www.rd.com/
http://www.goodhousekeeping.com/
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