1. Start now!
Losing weight is not enough only with intent. You need determination and iron will. How can weight down, if you never get started?
2. Attach a reasonable target
Set a target at the beginning of the program. It goes without heroics. 0.5 kg weight loss per week is ideal. Drastically when it is harmful to health. For extra motivation, hang hot pants or your favorite jeans that have been long lurking in the closet, in an easily visible.
3. No need 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 down the metabolism. If your metabolism is slow, the opportunity to hoard fat in the body even bigger. Rather slim, even diseases that come.
4. Accelerate breakfast
Do not remove the breakfast. A revealing study, 4,000 adult Americans who managed to lose weight about 15 kg in a year are those who never forget breakfast. Get used to try breakfast at 9.00 is shifted to be at 7.00 to begin the process of burning energy faster.
5. Do not just breakfast
Start your day with breakfast 300-400 calories, but not with high-fat foods. "Choose a stack of pancakes grilled whole wheat bread 1 egg, plus 1 cup of salad. Or, 100 grams of rice with a piece of fish plus 1 cup of vegetables, "advises a doctor.
6. Chew food 36 times!
Try to count, how much you chew while eating? If less than 36 times, try to add. The longer you chew, the food will be easier to digest, you too will be easier to feel full.
7. Drink plenty of water
"Lack of drinking may aggravate the kidneys that can lead to dehydration. This can disrupt the body's metabolic system, "said one doctor. If you are diligent in drinking water 1.5 liters or 8-10 cups per day, without any diet, then within one year of weight you can go down to 2.5 kg.
8. Exercises
Exercise for 60-90 minutes, 3-4 times a week, must be done. Paired aerobic form of jogging and walking, each alternating every 3 minutes, enough to effectively burn fat. If you do not have time, walk around the home or office for 5 minutes every interval of one hour can burn 200-300 calories.
9. More fiber
Fibers also have a big role in driving fat. The more fibers that enter the body, the faster the volume of the stool will be bigger because fiber absorbs water. Adults need 21 grams of fiber per day. "If you're used to eating fruits and vegetables, increase the portion to 5 cups per day. Divide into 5 meals, "recommended by a doctor.
10. Fruit is not enough
You will easily starve if you only eat fruit or vegetables. Enter 15% -20% protein in each of your menu to increase metabolism. Digestive system takes energy to make the process of metabolism.
