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 run.
Minor changes, the results are large
Reported from Prevention.com, one small change whether it's food choices or physical activity, such as reducing soda or walking, which is done continuously has the potential to bring significant changes to your weight. When compared to conventional calorie diets, study participants showed up to twice the reduction in body fat, slimmer waist circumference of up to 7 cm, and a fourfold reduction in the total body weight during the 4 week program they did.
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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 in a number of people has been 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 a big change 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%.
Diligently drinking water with lemon burns extra 100 calories every day.
READ ALSO: Can Lemon Really Reduce Weight?
2. Don't wait until hungry
To reduce weight, don't let your body starve too long, said 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 hungry. 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
Does that sound cliched? 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. Original fruits and vegetables are high in fiber which is good for the body, and can make you full longer.
Don't forget about salad. Mandy Ingber, a celebrity yoga instructor, recommends changing 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 sauce like mayonaise 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 couch
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 makes you unaware of the full signal 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 fruit slices or a plate of salad.
When an ad, 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 won't 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.
Increasing physical activity in 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.
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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 desired extra calories.
Bonus tips: use stairs, not lifts or escalators. Up and down stairs for 2-3 minutes per day for 3-5 floors can burn at least one kilo of calories per year.
From now on, choose one of the above activities (or more!) that doesn't burden you and routinely do so to help you achieve your ideal weight.