Diet lose weight is not as simple as reducing the portion of food and exercise alone, there are some things you need to consider the frequency associated with your diet to succeed. Healthy activities done regularly and regularly help to lose weight easily.
As quoted prevention, Tuesday (29/1/2013) following the frequency of dietary activity that you need to consider in order to successfully lose weight:
1. Weigh the weight once a day
Some studies show that weighing weight every day can be the key to successful weight loss efforts. The reason, the more often a person monitors the results of his diet, the sooner a person is aware of the behavior or habits that make his weight increases.
Researchers at the University of Minnesota monitored the dietary habits of 1,800 adults and found that people who weighed heavily every day faster weight-loss to an average of 6 kg for 2 years, while people weighing in weight with weekly frequencies lost only 3 Kg for 2 years.
2. Limit watching TV for up to 2 hours a day
People who like to spend time in front of the TV, have less activity to burn calories. Too long sitting while snacking in front of the TV will make fat accumulate in the stomach, so you need to limit the time watching TV up to 2 hours per day.
Researchers showed that adults who watch TV more than 2 hours per day can take 7 percent more calories and eat more sugary snacks than people who watch TV less than an hour a day.
3. Contacting friends 3 times a week
The closest friends can give support to you who are trying to lose weight. Friends who have successfully lost weight can also inspire and share diet tips with you.
4. Eat foods containing fiber as much as 4 grams per meal
A high-fiber diet can lower your calorie intake without making you feel hungry. In a study conducted at Tufts University, women who ate less fibrous foods were more likely to take high-calorie foods and gain weight.
A person also needs more time to chew fibrous foods, speed up food travel through the digestive tract, and increase hormones that affect feelings of satiety.
5. Walking up to 5,000 more steps per day
One can walk about 5,000 steps per day when he comes home and goes to work, performs chores, and performs chores. In addition to keeping the ideal weight, it is also useful to protect a person from bad cholesterol, lowering blood pressure, and controlling glucose.
According to a report from a study at the University of Tennessee, people who walk less than 5,000 steps per day, on average, are more severe than people who walk up to 9,000 steps per day.The Best Quick Weight Loss Program: 14 Days Fat Loss Plan
6. Monitor food and exercise 6 days a week
By monitoring whatever foods you eat and exercise 6 times a week can reduce 500 calories daily and you will lose weight as much as one pound per week. A study even shows that obese adults who record their diet and exercise for 6 months, can lose more than 20 kg.
7. Sleep 7 hours a night
A study by scientists at the University of Chicago found that people who sleep less have lower levels of appetite control hormones. This study shows that a short sleep period can be a risk factor for obesity.
Ideally, an adult needs to sleep as much as 7 hours a night in order to control appetite and prevent weight gain.
8. Drink 8 glasses of water a day
Water not only can relieve thirst alone but can accelerate the body's metabolism. Researchers in Germany found that drinking 2 cups of cold water can increase a person's metabolic rate by 30 percent and the effect lasts for 90 minutes.
Rapid metabolism can process food calories faster too, so there is no buildup of calories that cause weight gain.
9. Working 8 hours per day
A study from the University of Helsinki involving 7,000 adults found that people who often work overtime for more than 8 hours per day tend to be overweight. The reason may be due to lack of time for diet and exercise, in addition to work stress also has a direct effect on weight gain through hormonal changes such as cortisol.
10. Trim 10 points from the glycemic index
High glycemic foods, including refined sugars and refined carbohydrates, can cause blood sugar spikes. The body stores excess sugar as fat and causes insulin to work harder in getting rid of blood sugar.