Nutitians say that in order to lose weight, you do not need to adhere to strict diets at all. All it takes is a slight change in your habits — and extra pounds will melt right before your eyes. For this, not so much is needed: adherence to the daily routine, proper food, exercise. In a word, everything that they tried to accustom us to from childhood. It remains only to remember these rules and find a worthy application for them.
We explain how sunlight, the fish day of the week, as well as the rules of behavior at the table have a bearing on the process of losing weight, and we suggest that you always follow them.
Healthy Habits: Proper Eating and Clean Water
Habit #1: More vegetables! If you make small adjustments to your diet and treat yourself to healthy vegetables and fruits instead of high-calorie foods, you will not have to sit on exhausting diets.
- Substitute broccoli stew for pasta. If such a dinner is present on your table every day, then in a year you will lose 6 kg of weight.
Habit #2. One day a week — fish. Calories in fish are not much less than even in dietary chicken breast with skin removed. Although the difference is only 50 kcal, when replacing chicken with fish weekly, this helps to avoid an extra 2400 kcal. Nice bonus — omega-3 fatty acids.
Habit #3: Instead of soda, drink clean water. Proper food presupposes the neighborhood with clean water. But in no case is soda, a glass of which in terms of calories can replace a full serving of food. Pure water, unlike a fizzy drink, contains neither sugar nor calories.
- Water not only satisfies hunger, but also makes you feel full.
- If you drink clean water every day instead of sparkling water, you can lose half a kilo a month.
Habits #4: Eat at the table. According to studies, those who dine at the table consume more of the right food than those who eat on the run.
- If you normalize food intake, then the extra weight will go away on its own.
Healthy habits: deep breathing and strong muscles
Habit #5: Combine cardio with strength training. It is believed that exercising on a treadmill is the best way to help drive off excess weight. They do burn a little more calories than dumbbell exercises.
But strength training has no equal when it is necessary to speed up the metabolism for a long time.
- Add 30 minutes of strength training to every 30-minute cardio session
Habit #6. Do exercises that strengthen several muscle groups at once. Squats or lunges are a great way to keep your body toned. But much more effective are exercises that affect several groups at once.
- Exercises "Plank" or "rock climber" able to replace the whole complex.
Habit #7: Breathe deeply. Deep breathing allows you to reduce stress levels, and with it a couple of extra pounds. To do this, you need to do breathing exercises.
for 3 minutes a day- Do the following exercise daily: inhale slowly through your nose and exhale slowly through your mouth. Repeat several times.
Healthy habits: daily routine and sunbathing
Habit #8. Keep a daily routine. This will help the brain develop a clear alternation of sleep and wakefulness. And healthy sleep, in turn, will reduce the level of cortisol, the stress hormone, in the blood.
- Sleep must last at least eight hours in order for the body to lose weight.
Habit #9: Watch less TV. By turning off the TV, you will immediately leave the sofa and thus immediately lose 120 kcal.
Habit #10: Get out in the sun more. Daylight winds the mechanism of our internal clock. This promotes action and has a beneficial effect on the production of melatonin, the sleep hormone.
You don't have to go outside to recharge your batteries. It is enough to tear yourself away from the monitor and look out the window.
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