You may have decided to lose weight immediately. But, could you still be confused about what habits to do, in addition to adjusting the diet, to support that goal? Well, here are the guides that might be inspired to be more eager to achieve weight loss targets.
1. Create a realistic target
Even if you have a target to lose weight in bulk, set a small target for weekly or monthly as a stepping stone toward a larger goal.For example, you target sports five times a week or other small targets. Note on a notebook, calendar or laptop to set the target. Record what foods are taken, including the exercise.
2. Consume these three foods every meal
To feel full for a long time, eat protein (20 to 30 grams), carbohydrates (40 to 75 grams) and healthy fats (6 to 25 grams) each meal.Choose foods with vegetable protein, such as roast chicken or tofu, and complex carbohydrates, such as roasted sweet potatoes, rather than refined carbohydrates. Unsaturated seeds and fats, such as nuts and avocados, are also recommended to provide a longer satiety.
3. Create a food journal
When deciding to lose weight, it is important to know the amount of calories consumed each day. That way, we so have a benchmark of how much to consume if you want to reduce the number of scales.Remember to record every food that is consumed accurately. Can also take photos of the food to make you remember. Not only to count calories, but to improve whether the food is healthy or not consumed.
4. Do these two sports
Make a commitment to exercise every day. For example, do cardio and muscle formation five times a week with a duration of 45 to 60 minutes per day.While the other two days could be a break session. You can fill it with light yoga or walking.
Cardio activity can burn fat, while lifting weights can accelerate the body's metabolism that will help you gain muscle mass so that burned calories can be more.
5. Drink plenty of water
Drink water from 2000 to 3000ml every day. If tired of drinking water interspersed with drinking fresh lemon water or water with pieces of fruit to add flavor.Avoid soda, juice and milk. Consume only fresh water. With zero calories, water not only makes the body hydrated and not easily hungry.
6. Include vegetables in each food
A certified diet expert, Leslie Langevin, MS, RD, CD of Whole Health Nutrition says that there is a simple thing we can do to realize our desire to lose weight, which is eating more vegetables. Therefore, vegetables contain few calories and rich in fiber.7. Get enough sleep
Lack of sleep can gain weight. Because, this will lower levels of hunger-regulating hormone, Leptin, and increase levels of hormones that trigger appetite Glerin.A number of studies say that women who do not get enough sleep consume an average of 300 calories more than those who sleep enough. So, try to sleep not too late and sleep for approximately 7 hours.
8. Keep hunger in mind
Calculating calories is one way to lose weight, but this should be a lifestyle. Not easy to do, but we must be good at controlling the portion of the meal. Do not eat except when hungry and eat until you feel enough, not feeling satiated.9. Apply the 80/20 pattern
Eating healthy every time and following a pattern known as 80/20 can help you lose weight. The 80/20 pattern is a lifestyle for consuming fruits, fresh vegetables, whole grains, vegetable protein, and healthy fats by as much as 80 percent. You should also reduce your intake of sugar, processed foods and alcohol.While 20 percent you can enjoy foods like chocolate, even french fries. By adjusting this diet, you will not miss the opportunity to eat your favorite foods.
10. Monitor its progress
After doing the above stages, do not forget to monitor your weight gain. In addition to weighing, you can take a photo of yourself every month, measure the body fat presentation and keep a journal of fitness to see progress in doing sports.What you feel can also be a benchmark. If you feel great and your clothing is no longer a narrow, may not be too frequent weighing.
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