1. Start now!
Losing weight is not enough only with intent. You need determination and spirit of steel. How can weight down, if you never get started?
2. Install the target that makes sense
Set a target at the start of the program. It goes without heroics. Weight loss of 0.5 kg per week is ideal. When drastic is dangerous for health. For additional motivation, hang hot pants or jeans to your favorite long-hiding in the closet, in a place easily visible.
3. No need is too tight
You still need 1200-1500 calories per day to keep the body fit. Chop up the remaining 600 calories to 800 calories per day will slow the body's metabolic processes. If metabolism is running slow, the opportunity to hoard fat in the body even greater. Instead slim, even diseases that come.
4. Accelerate breakfast
Do not delete the morning meal. A study revealed that 4,000 American adults who managed to lose weight about 15 kg in a year are those who never forget breakfast. Eat breakfast at 9:00 try shifted to 7:00 so that energy burning process starts sooner.
5. Do not just breakfast
Start the day with breakfast 300-400 calories, but not with high-fat food. "Choose a loaf of wheat bread baked omelette 1 egg contents, plus 1 cup of salad. Or, 100 grams of rice with 1 piece of fish plus 1 cup of vegetables, "advises dr. Pauline Endang SpGK, clinical nutrition specialist in Jakarta.
6. Chew food 36 times!
Try to count, how much you chew while eating? If less than 36 times, try added. The longer you chew, the food will be easier to digest, you will more easily feel full.
7. Drink plenty of water
"Lack of drinking may aggravate the kidneys that can lead to dehydration. It can disrupt the body's metabolic system, "said dr. Endang. If you are diligent in drinking water of 1.5 liters or 8-10 cups per day, without any diet, then within one year of your weight can go down to 2.5 kg.
8. Motion, dong!
Exercise for 60-90 minutes, 3-4 times a week, must be done. Alloys such as jogging and aerobic walking, each alternating every three minutes, enough to burn fat effectively. If you do not have time, walk around the house or office for 5 minutes each interval of one hour can burn 200-300 calories.
9. More fiber
Fiber also has a big role in driving fat. The more fibers that enter the body, the faster the stool volume swell as fiber absorbs water. Adults need 21 grams of fiber per day. "If you usually eat fruits and vegetables, increase the portion to 5 bowls per day. Divide into 5 meals, "anjur dr. Endang.
10. Fruit alone is not enough
You will easily starve if only eat fruit or vegetables. Enter the 15% -20% protein in each of your menu to increase metabolism. Digestive system takes energy to make the process of metabolism.
by admin: pricilia.hatenablog.com