It is well known that the most effective way to lose weight is a reasonable diet combined with regular exercise. Not everyone has a strong enough will and enough perseverance to change lifestyle to a healthier and slimmer. It is worth to know a few ways that will help a little bit to lose weight. Check out some simple ways how to lose weight.
1. Drink water before a meal
According to experts from the University of Virginia, drink two glasses of water before a meal can lose more than 2 kg per month. Such a proposal put after carrying out an experiment on 48 dieters people aged 55 to 75 years. Those participants who drank half a liter of water before meals lost in three months on average 7 kg more than the group that did not drink the water.
2. Oatmeal for second breakfast
A study conducted by researchers at Purdue University show that a bowl of oatmeal eaten for lunch, limits the amount of daily assimilated calories by more than 600. Using this simple method you can lose up to three kilograms per month.
3. Add pineapple
Many food products can reduce weight. One of the most effective is the pineapple. It should be added to meals, eat a few slices in the second breakfast and afternoon tea. It is important to use fresh fruit instead of canned discs. Thanks contained in pineapple enzymes and fruit acids, fruit accelerates fat burning. The most important role in this process plays Bromelain – an enzyme that regulates metabolism, helps digest protein and cleanse the digestive tract. In turn, present in pineapple potassium remove excess water from the tissues and uric acid. Weight losing also supports vitamin C – dissolving fat and fighting the free radicals. By incorporating pineapple to your diet in a month, you can lose up to 3-4 kg.
4. Before dinner – salad starter
An excellent way to reduce calories is to eat vegetables before the main meal. If we start with a salad, we fill the stomach and satisfy hunger. In this way, we will have less “substantial” meal and limit calories by half. Salad before lunch will help us to lose 2 – 3 kg per month.
5. Taking frequent measurements of body
That’s good advice, which should be used first and foremost those who are on a diet. As is clear from research daily weighing and measuring waist circumference and hip circumference makes it easier for us to persevere in the provisions for healthy eating. Thanks to constant monitoring of weight you can lose up to 2 extra kilos a month.
6. Workout in the morning before breakfast
An important condition in weight losing is workout. An important condition in losing weightis training. In order to be maximally effective it is worth to exercise on an empty stomach. It is much more effective than when we exercise after eating. After a few hours of sleep the blood is cleansed of nutrients. The liver also consumed glucose supply. Under these conditions, every effort forces the body to reach for energy stocks, which pushed the fat. While exercising before breakfast, you can lose three times more fat than if you are training soon after a meal. Using this method, you can also lose about 3 kg per month.
7. Sleep more
This method has been optimized for people who devote to sleep too little time. According to American scientists, including Dr. Oz and Dr. Breus prolonging the rest of the night of 7 to 8 hours a day, you can lose from 2 to up to 6 kg per month. The weight loss caused by prolonged sleep, is influenced by several factors. Firstly, more sleep – we eat less. Research scientists that, as much as 300 kcal per day, which is about 1.5 kg weight gain in a month. At the same time lack of sleep means a slower metabolism and high cortisol levels. Elevated levels of this hormone causes increased hunger and tends to reach for high-calorie products. For increased appetite is also responsible ghrelin, whose level rises as a result of sleep deprivation. Too little sleep also causes low levels of leptin – the hormone appetite suppressant.
8. Eat slowly and chew thoroughly
Up to 2 kilograms per month you can lose by using a very simple trick – slowing down the pace of eating and chewing thoroughly swallowed mouthfuls. If you eat too quickly, satiety center in the brain does not have time to give us a signal that we are already replete, so we eat more, and after a few minutes of the end of the meal we feel full and sluggish. Thorough chewing of food also has an influence on our carcass.