You can lose weight quickly. There are many dietary supplements that work to shed pounds quickly - when you feel hungry and deprived. But is it better to lose weight again and again? To keep the pounds off forever, it is best to lose weight slowly and many experts say that you can do this without a "diet". Instead, the key is to create a simple tweak for your lifestyle.
One pound of fat - equivalent to 3,500 calories. You can save about one pound by saving 500 calories a day through diet and exercise modification. If you have to maintain your current weight, then 100 calories per day for adults saves an extra 1-2 pounds per year.
Take one or more of these simple, painless strategies to help you lose weight without going on a "diet":
1. Eat breakfast daily
a habit that is common for many people who lose weight and keep it off, they have to eat breakfast every day. "Many people think that breakfast is a great way to lose calories, but they usually eat more throughout the day." Breakfasts have a lower BMI than breakfast-speakers and perform better in school or boardrooms. To start your day fast and nutritious, try a bowl of cereal with fruits and low-fat milk.
2. Close the Kitchen at Night
Set a time when you stop eating, so that you don't skip a long night of nap time or having a mindless breakfast while watching television. "Drink a cup of tea, chew a piece of candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you don't have to eat or drink anything. Be less likely. "Ellen Maggie, MPH, RD, WebMD "'s" Recipe Doctor "and author of Casual Food Makeover.
3. Choose Liquid Calories Wisely
Choose liquid calories wisely. Sweet drinks are high on calories, but do not reduce hunger like solid food. Stir in water, glaze with a small portion of citrus, skim or low-fat milk or 100% fruit juice. If you are hungry during meals, use a glass of nutritious and low-calorie vegetable juices to keep you hydrated. Beware of alcohol calories, which add up quickly. If you want to drink a glass or two of wine or cocktail a day, limiting your alcohol consumption during the week can be a heavy calorie saver.
4. Eat More Produce
Eat more produce Eating fewer calories, eating high quality fruits and vegetables provides other foods that are high in fat and calories. Stir the meat from the middle of your plate and heap over the vegetables or vegetable salad or broth-based soup, Ph.D. The 2005 United States Dietary Guidelines state that adults receive 7–13 cups of products per day. "It's really hard," Ward says: "Stock up in your kitchen with fruits and vegetables and include some services at every service and breakfast. So you won't reach for cookie jars."
5. Go for the Grain
Go for cereal Instead of whole grains for refined grains like white grains, cakes, cookies, and pregel, you add much-needed fiber and fill it quickly, so you're more likely to eat a fair portion. Choose whole wheat bread and paste, brown rice, raw flakes, popcorn and whole rye crackers.
6. Control Your Environments
Another simple strategy to help you burn calories is to control your environment - everything from stocking your kitchen with many healthy options to choosing the right restaurant. This means you avoid the temptation to stay away from all-you-can-eat restaurants and, when it comes to parties, "eat a healthy snack beforehand so that you don't go hungry, and when you fill your plate at the buffet, So choose "Ward advises. Wait at least 15 minutes before returning for more food and keep a large glass of water.
7. Trim Portions
If you haven't done anything else, but reduce your parts by 10% -20%, you'll lose weight. Most of the food served in both restaurants and homes is larger than you need. Pull the measuring cups to handle the size of your normal portion, and do the work of packing them. Brainless Eating's author Bren Vansing says that immediately control the portion using small bowls, plates and cups. You will not feel deprived because food will be abundant in tooth decay.
8. Add more steps
Get yourself a pedometer and move more slowly until you reach 10,000 every day. Throughout the day, do what you can to be more active - when you talk on the phone, go out for extra dog walks and keep during television commercials. Being a pedometer is a constant motivator and a reminder.
9. Have Protein
at Every Meal and Snack. Adding a source of lean or low-fat protein to every meal and breakfast will help you feel fuller longer, so you're less likely to overeat. Try low-fat yogurt, small portions of almonds, banana butter, eggs, pulses, or thin meat. Experts recommend eating small, frequent meals and breakfasts (every 3-4 hours) to keep your blood sugar levels stable and avoid overdose.
10. Switch to Lighter Alternatives
use low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "If you use low-fat and light ingredients, and if the product is mixed with other ingredients, you can unnecessarily cut calories. Eat plain fried sweet potatoes instead of white potatoes; in your coffee Use skim milk instead of cream; use a little vinegar in your salad instead of freezing on sandwiches, and cream dressings.
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