We made a list of ten simple rules, thanks to which you can easily get rid of a couple of kilograms.
1. Eat a high protein breakfast
There is a good reason why breakfast is considered the most important meal. What you eat in the morning can set the course for the whole day. Breakfast determines whether you will feel full and satisfied before dinner or go for a dubious snack to the supermarket nearest to the office.
Nutritionists claim that a high-protein breakfast will reduce your appetite and, as a result, help you lose extra pounds.
Protein can also help in weight loss by lowering the level of ghrelin, the “hunger hormone” that is responsible for increasing appetite. Start the day with boiled eggs, scrambled eggs, Greek fruit yogurt, cottage cheese with nuts or chia seeds, a sandwich with avocado and turkey.
2. Drink plenty of water
Starting a morning with a glass or two of water is an easy way to accelerate weight loss. Water can help increase your energy expenditure or the number of calories your body burns for at least 60 minutes.
Studies confirm that drinking 500 ml of water leads to an increase in metabolic rate by an average of 30 percent and a decrease in calories consumed during breakfast by 13 percent.
Another study found that overweight women who increased their water intake to a liter per day lost an additional two kilograms in one year, without making any other changes to their diet or physical activity.
So how much should you drink? The World Health Organization has calculated that the required amount of water for a person is 30 ml per kilogram of weight. That is, a 70-pound person needs 2 liters of 100 ml of water per day.
3. Weigh yourself
Checking your weight every morning can be an effective way to increase motivation and self-control. A study among 47 people showed that those who weighed daily lost as much as six kilograms more in six months than those who did it much less often.
Scientists are sure that frequent weighing motivates us to be more restrained and less likely to break into fast food and other harmful snacks. In addition, the study found that those who stopped weighing more often reported increased calorie intake and decreased self-discipline.
However, it is not worthwhile to focus on the number that the scales show. Remember that weight can fluctuate and depends on many factors. The famous American nutritionist Alexandra Kasperow conducted her own experiment: during the day she measured her weight every hour and found out that it can vary in the range of 2.5 kilograms. Therefore, it is better to focus on the big picture and follow the general trend.
4. Let a little sun in the room
Raise the blinds to let in some sunlight, or spend a few extra minutes outdoors. That's the ritual with which you need to start every morning to start the process of losing weight.
Research has shown that exposure to sunlight at certain times of the day can affect weight; it is also an excellent source of vitamin D, which again helps to lose extra pounds.
New studies published in the Archives of Internal Medicine show that lack of it in the body can also lead to weight gain. Scientists from the Tehran University of Medical Sciences conducted an experiment on overweight women. They were divided into two groups: one group regularly received vitamin D, and the other received a placebo. After 12 weeks, scientists found a significant reduction in body weight in obese women only by increasing the concentration of vitamin D.
However, keep in mind that the amount of sunlight needed may vary depending on skin type, season, and location.
There is another way to get your dose of vitamin D. Pay attention to fatty cow milk - this is another source of vitamin D and calcium. One cup of milk already gives 24 percent of the daily value. Salmon, mackerel, almonds, yogurt, and eggs also contain a significant amount of solar vitamin.
5. Practice mindfulness
The obesity journal Current Obesity Reports has published a review of nutritional and weight research from nutritionist Carolyn Dunne and her fellow scientists from the University of North Carolina. According to the review, all studies demonstrate weight loss with a conscious diet.
According to studies, increased awareness during nutrition helped participants to hear their body, to better grasp the signals of hunger and satiety, to monitor the urge to eat, coming from outside, to relate to themselves with greater participation, to experience less craving for certain foods, to reduce manifestations of unhealthy eating behavior, to less perceive food as a reward, the
scientists concluded.
Awareness is a practice that involves a complete focus on the present, your thoughts and feelings. Many experts are sure that the main rule in losing weight is self-acceptance. This is the study of all the settings inside and building a constructive dialogue with oneself to achieve changes for the better.
Practicing mindfulness is easy. To get started, try to spend five minutes every morning, sitting in a relaxed atmosphere and focusing on your own feelings.
6. Work out in the morning
Experts are sure that morning is the best time for fitness if you set yourself the task of losing weight. Give preference to cardio exercises and weight training. In the morning, the body burns more fat because low blood sugar causes the body to look for other sources of energy and convert it from fat.
7. Cook yourself a meal in advance
You are preparing in advance for business meetings, planning how to spend the weekend, the same approach should be to a healthy lifestyle. Make it a rule to go to the store once or twice a week and buy healthy food in the coming days. In the evening, plan what to eat tomorrow morning, lunch and dinner. Prepare everything you need in advance,
The study found that those who ate home food at least five times a week were more likely to be overweight by 28 percent than those who preferred it only three times or less per week.
8. Sleep longer
According to studies, lack of sleep affects the production of ghrelin and peptide-1 hormones. They control the feeling of fullness. Without getting enough sleep, we thereby stimulate the desire to absorb more high-calorie foods.
The second problem is an increase in the content of cortisol, which is called the stress hormone. Sleep problems stimulate its production, and it, in turn, prevents not only weight loss, but also a set of muscle mass. It stimulates protein breakdown and increased blood glucose. ⠀
Insulin is a hormone that transports sugar from the blood to cells and then uses it as energy. Its excess increases hunger and causes the body to accumulate more calories in the form of fat, which can ultimately lead to type 2 diabetes and weight gain.
9. Get to work on foot or on your own.
Get to work on foot, or go home from work on your own, or better, both. We already talked about how you can walk 15 kilometers a day and lose a dozen kilograms by the example of the co-founder of the Psycho Daily channel, the former editor-in-chief of the Daily Poster, and now the editor-in-chief of the content service of the largest Russian search engine Yandex, Ekaterina Dementieva.
And instead of an elevator, you can use the stairs. This is a great alternative to step aerobics. Workers at the University of New Mexico, who conducted research on this subject, found that to get rid of three extra kilograms a year, a 75-kilogram man needs to complete two flights of stairs a day.
10. Keep a diary
For many years, the nutrition diary has remained one of the main means of controlling excess weight. Scrupulously and consistently write down absolutely everything there: the physical activities that you ate for breakfast, lunch and dinner (or download the calorie counting application), how many kilometers per day have passed. Such records will help to understand why the weight has decreased or, conversely, increased, what you did wrong, try to avoid such mistakes.
A study published in the journal Obesity described how 142 people independently controlled their diets using an online program for 6 months. For 24 weeks, they took part in a weekly online group session led by a registered nutritionist. As part of the program, participants kept records of their daily diet. Those experiment participants who ultimately lost about 10 percent of body weight spent an average of 23.2 minutes each day self-monitoring in the first month of the study, and these were the best results in the group. By the end of the experiment, that is, after 6 months, this average time was reduced to 14.6 minutes.
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