The beginning of the year is when many people make plans and promises for the coming months and one of the resolutions that usually appear on these lists is to lose weight. But how to make this project not become an unfulfilled promise, without having to follow a restricted diet, take some kind of medicine to lose weight or take some undesired food for a long time? The way is to start small and make small sacrifices.
With that in mind, we’ve put together a series of tips that will help you lose weight each week, given by experts around the world. The recommendation is to choose at least 4 of them and follow faithfully for 7 days. Of course, if you can get more than four, it will be even better, since you will probably lose more weight. It does not cost anything to try, does it?
Below you can see what these 11 suggestions are:
- Drink Enough Water
For those who want to lose weight, the best drink option, without a doubt, is water. That’s because sports drinks, fruit shakes or a light beer contain about 100 calories per serving. Not to mention the fact that they do not leave the body as satisfied as 100 calories of some food that can make, which is a waste.
There are also drinks that can be high in sodium and carbohydrates, which cause the body to retain water, which gives that unpleasant appearance of swelling. Meanwhile, water has zero calories, no carbohydrates and virtually no amount of sodium. As if that were not enough, water also helps to get rid of excess fluid in the body and improves metabolism.
Anyone who finds it too dull drinking only water for much of the day can add lemon slices or mint leaves to the drink.
- Give up White Bread and Pasta
Cutting foods from white grains like white rice, spaghetti and breads helps you lose weight because the simple carbohydrates present in the composition of these foods bring swelling to the body, especially in the belly region.
Dr. Jana Klauer of New York, who holds a Master’s Degree in Clinical Nutrition, explains why this happens. Carbohydrates have very fast digestion characteristic, which soon leaves the person hungry and he or she is more likely to overeat later.
One option could be to replace these foods with healthier versions made of whole grains, but these also cause swelling to the body. So the solution is to be a bit more radical and to trade them for vegetables for a week.
Turn a chicken sandwich into a chicken salad and swap fries for carrot sticks, for example. The complex carbohydrates present in vegetables take longer to digest and leave the body satisfied longer. And as they are largely made up of water, they help eliminate excess fluid present in the body.
- Do Aerobic Exercise 30 Minutes a Day
Doing an exercise that speeds up the heart helps burn calories. But if you choose an aerobic workout that works multiple body muscles at the same time, the activity can be even more efficient, according to personal trainer Wendy Larkin.
Suggested options include spinning, aerobic kickboxing and military fitness (boot-camp). Half an hour burns around 200 to 300 calories, while toning the arms, legs and muscles of the trunk.
Another advice from coaches is to alternate short and intense sessions of aerobic activity with lighter exercises to expend even more calories.
- Drink Coffee an Hour Before Workout
The exception to the rule of drinking too much water during the day is to drink a cup of coffee an hour before you start training. Just as the drink helps make it lighter and more productive at work, drinking a cup of coffee just before workout will give you more energy to do the workouts.
“You’ll burn more calories without realizing you’re working harder,” said Dr. Jane Klauer.
- Have Sex
Not that you need to make an excuse to have an intimate evening with your husband or wife, what we have here is just an added incentive, especially if you’re up for it at the time of the intimacy. Making intimacy innovative by trying different position makes you move more during sex and eliminate about 144 calories in 30 minutes.
Not to mention that sexual activity increases the levels of good neurotransmitters and endorphins, which help to alleviate those cravings for food.
- Do 36 Push-ups or Lunges on Alternate Days
Arm flexion and lunges – an exercise in which one of the knees goes against the floor and the thighs are worked, also called the spleen – help to sculpt the muscles. The tip is to do 3 sessions with 12 repetitions of each of the exercises on alternate days.
Coach Wendy Larkin explained that while the push-ups work the upper muscles, the lunges fiddle with the butt, hip and thighs.
One suggestion to improve toning the muscles during push-ups is to make sure your back and legs stay straight during exercise. With lunges, you can develop even more muscles if you hold free weights in each of your hands while performing the movements.
- Sleep Half an Hour More
It does not matter if you have the habit of sleeping 5 or 8 hours a night, half an hour more sleep can make you prevent from making wrong food choices, such as having a quick and sugar-rich breakfast. This will eventually give you more energy and will not leave you more sleepy and willing to kill that gym class that you scheduled before work, as nutritionist Esther Blum warned.
In addition, a good night’s rest helps to improve metabolism and while you sleep, occurs the process of building muscles in your body.
- Make a Food Sacrifice
Cut at least one of those foods you know that do not work for weight loss. It may be those snacks you eat in the middle of work, the sweets you sip on the way home, or the chocolate cake you have for dessert after dinner. In a week these calories will certainly make a difference in your body.
- Eat Salmon for Lunch
Full of ingredients that help in toning muscles and leave the skin looking healthier and brighter, salmon is an excellent choice for your lunch plate. Some nutritionists even claim that eating a portion of this fish makes the face immediately more contoured, no matter how the food is prepared.
- Keep your body straight
This suggestion will contribute a thinner look. Keep your body posture straight during the day whether you are sitting in the office or traveling. Staying in a straight position while leaving your spine rigid and shoulders up plus wilting your belly gives your body a leaner look.
- Do squats and sit-ups
Squats and sit-ups improve posture and give triple desired results which help to sculpt your legs, butt and tummy all at the same time. If the idea is to burn fat from all regions of your body, squats should be at the top of your list of exercises. Easy to do at home, in the park or at the gym, this workout is one of those which work various regions of the body simultaneously.
“It can be considered one of the most complete exercises that exist, because the composition of muscles, joints and tendons involved is great,” says bodybuilding teacher Tatiane Cupertino of EdgeLife Sports. To perform squats, however, care must be taken not to cause injuries, especially in the knees and spine. Three sessions with 12 repetitions of each of these exercises leave the abdomen, butt and legs with desired effect.