1. I weigh up once a day!
Weekly weighing is the key to most diets, but recent studies show that daily weighing will allow you to better control body weight. The first thing you gotta do is in the morning is to get on the scale, because then your body weight is the smallest.
Expect small variations from day to day, because you have days where your body is bloated or dehydrated. However, if oscillations are large it is time to cut the food.
2. Do not spend more than 2 hours daily watching TV!
Spending more time watching TV, you give up activities that would help consume the calories. According to one study, adults who spend more than 2 hours daily watching TV accumulate by 7% more calories and consume more sweets and snacks compared to those who stay less than an hour in front of the TV.
3. Meet up with a friend 3 times a week!
A diet kept a long time need the help of a friend. Studies have shown that people who follow a diet during and met regularly with a friend, a nutritionist or participated in a weight-loss program (group sessions) were better able to maintain the body weight gained.
4. Consuming 4 grams of fiber in every meal or snack!
A diet rich in fiber can reduce calories without feeling constant hunger. A study shows that women who added 13 grams of fiber daily diet or less are less risking of gaining weight compared to those who eat every day a little amount of fiber.
You can start the morning with grapes (1 cup = 1.4 g fiber) and toast (2 slices = 6 g fiber) or oat flakes (1 cup = 4 g fiber). At lunch you can eat black bean soup 1 serving (4.4 g fiber) with a slice of toast.
5. Do more moving!
A person who makes about 5,000 steps a day: going to work, different occupations in domestic service or other activities. Doubling the number of steps can bring significant benefit to your health: increasing the "good" cholesterol, lowers blood pressure, improves glucose control, a few pounds less.
A study shows that these extra few steps will help to reduce fat around the waist or the thighs.
6. Drink 8 glasses of water!
German researchers found that an adequate water consumption increases metabolic rate by up to 30% and the effect persists for 90 minutes. Increasing the amount of water taken daily up to 8 glasses can help you lose up to 3.5 kilograms a year. Try to drink water before a meal or snack.
Weekly weighing is the key to most diets, but recent studies show that daily weighing will allow you to better control body weight. The first thing you gotta do is in the morning is to get on the scale, because then your body weight is the smallest.
Expect small variations from day to day, because you have days where your body is bloated or dehydrated. However, if oscillations are large it is time to cut the food.
2. Do not spend more than 2 hours daily watching TV!
Spending more time watching TV, you give up activities that would help consume the calories. According to one study, adults who spend more than 2 hours daily watching TV accumulate by 7% more calories and consume more sweets and snacks compared to those who stay less than an hour in front of the TV.
3. Meet up with a friend 3 times a week!
A diet kept a long time need the help of a friend. Studies have shown that people who follow a diet during and met regularly with a friend, a nutritionist or participated in a weight-loss program (group sessions) were better able to maintain the body weight gained.
4. Consuming 4 grams of fiber in every meal or snack!
A diet rich in fiber can reduce calories without feeling constant hunger. A study shows that women who added 13 grams of fiber daily diet or less are less risking of gaining weight compared to those who eat every day a little amount of fiber.
You can start the morning with grapes (1 cup = 1.4 g fiber) and toast (2 slices = 6 g fiber) or oat flakes (1 cup = 4 g fiber). At lunch you can eat black bean soup 1 serving (4.4 g fiber) with a slice of toast.
5. Do more moving!
A person who makes about 5,000 steps a day: going to work, different occupations in domestic service or other activities. Doubling the number of steps can bring significant benefit to your health: increasing the "good" cholesterol, lowers blood pressure, improves glucose control, a few pounds less.
A study shows that these extra few steps will help to reduce fat around the waist or the thighs.
6. Drink 8 glasses of water!
German researchers found that an adequate water consumption increases metabolic rate by up to 30% and the effect persists for 90 minutes. Increasing the amount of water taken daily up to 8 glasses can help you lose up to 3.5 kilograms a year. Try to drink water before a meal or snack.
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