7 Ways To Pay More Weight Loss Weight Loss


Currently, fashion food ads are everywhere, promising immediate results if you rearrange your food and take drastic action in a few weeks. Real talk: It's a trap. Lose weight fast, and it will come back, which can affect your metabolism, making weight loss even more difficult. Similarly, cutting out your favorite foods (and whole food groups) is difficult to maintain for a long time, leading to encouraging yo-yo food cycles.


One of the best ways to reduce weight is to work from the bottom of the list eliminating issues that aren't worth the fight. "When you start a weight loss program, you want to try to make it as easy as possible at first and remove as many limiting features as possible," confirms Elliott Upton, a senior personal trainer at Ultimate Performance.


To keep your energy level up and lose weight in a healthy way, add these new habits to your life one at a time.


1.PUT THE FIBER GOAL

It is well known to track what you eat with an app like MyFitnessPal can help support weight loss. Dial continuously starting with one simple goal: to get 30 grams of fiber each day. "High-fiber recipes and diets such as whole grains, oatmeal, leafy vegetables, legumes and fruits can help you supplement a few calories," said Sarah Pelc Graca, a weight loss trainer and certified personal trainer of NASM. Studies show that people who intended to consume 30 grams of fiber each day (and gained an average of 19 grams) ended up losing about 5 pounds (equivalent to 17,500 calories less) in one year, according to a study in the Annals of Internal Medicine. .


2.ENJOY YOUR FOOD LEAVE

"Slowing down and noticing what you are eating and why you are eating is a long way from not only feeling satisfied but also reducing stress levels," said Ramsey Bergeron, a certified personal trainer for NASM. In fact, people who listened to guided meditation on food during lunch and paid attention to the look, aroma and aroma of their food consumed about 440 calories more than those assigned to the audiobook, shows a study in the British Journal of Nutrition. That is 160,600 calories or 46 pounds [46 kg] a year.


3.Chew gum to drink during the day

Studies show that eating sugar-free gum (about 2 calories) or even traditional gum (about 10 calories) can help reduce hunger, cravings, and eating later. "If this replaces one unplanned 100 calories a day, you save 90 calories," says Keith Ayoob, RD. That would add up to 32,850 calories or more than 20 pounds [9 kg] a year.


There is a time to change the sensible taste, but the transition from soda to sparkling sugar can make a big difference. "When you cut one can of soda, you save 150 calories a day or 4,500 calories a month," says Karen Graham, RD, a certified diabetes teacher and co-author of "Diabetes Essentials." With this one change, you can save 54,000 calories or about 15 pounds [15 kg] a year.


5.USE A SMALL SUGAR SHAPE

Although drinking black coffee is good for weight loss, if you need a little sweetness in your daily cup of coffee or tea, start with one packet of sugar. A typical sugar pack contains about 4 grams of sugar and 15 calories. Cut one to save 5,475 calories or about 1.6 pounds a year - and even more if you continue to consume your extra sugar.


6.DRINK BEFORE EATING

“The next time you feel hungry, try drinking a glass of water first,” says Brandon Nicholas, a NASM-certified personal trainer and Fitness Tribe nutritionist. Drinking two cups of water before meals can make you feel satisfied and reduce your calorie intake by about 13% in each study in the Journal of the American Dietetic Association. Drink before breakfast, lunch and dinner and you can save about 70 calories per meal for a total of 76,650 calories or about 22 pounds per year. To practice, track your hydration with MyFitnessPal.


“If you work from home or at the desk, get up and stretch every minute for 30 minutes,” suggests Roger Montenegro, a certified strength and condition specialist and owner of Made Possible Personal Training, a sturdy adult studio. and restorative customers in St. Petersburg, Florida. Set phone or calendar reminders, and you'll get 15 minutes of stretching or about 45 calories each day. That is 16,425 calories or about 5 pounds a year - not to mention the relief from tightness and flexion on your back and shoulders.


7.TAKE A SHORT TOUR AFTER EATING

"Go immediately after each meal to improve your daily movement and support healthy digestion and weight loss," Montenegro said. Even a trip of 5 minutes three times a day can increase your calorie burn by 70 calories a day. Make walking a habit, and you can save 25,550 calories or a little over 7 pounds a year.


"Strength training is one of the most effective tests for improving metabolic performance," said Katie Collard, a certified strength and health expert based in Washington, D.C. In particular, lifting heavy weights can be challenging for your muscles, burning more calories and rejuvenating your body as your body recovers and rebuilds, and keeping your muscles soft as you lose weight. Add one hour (Think: two 30-minute sessions) of strength training for your week, and you can burn 440 calories a week for a total of 22,880 calories or about 6.5 pounds a year.