Are you one of those people who are on some kind of diet all the time but never get the results they expect? Even when you do manage to shed the excess pounds and get in shape you still slip up and get all the weight back on after you return to your normal eating habits. We all know that starving to death or going on crash diets will never be effective because they have a yo-yo effect. What you need to do if you want to lose weight and keep it off on the long run is make some lifestyle changes which you will follow for the rest of your life. And it’s not just for the weight, these changes will help you promote your overall health and make you feel better about yourself.
If you’re in it for the long run here are a few tips on how to lose that stubborn weight and never worry about putting on weight ever again.
Half an hour of exercise a day is enough
According to one Scandinavian study all you need to lose weight is to exercise for 30 minutes every day. The study was published in The Scandinavian Journal of Public Health and involved 60 marginally overweight Danish men who were monitored during a 13-week period. The results showed that those who exercised for just 30 minutes every day had lost more weight compared to those who exercised more. The first group also felt more energized and fresh while the other group felt exhausted.
Stop eating in front of your TV or PC
I believe that this goes without saying and we all know that eating in front of the TV distracts us and we end up overeating. When you stare at the TV or laptop you don’t pay attention to how much you eat, how you chew and eventually consume more food than you would have if you would turn the TV off.
Lower the Thermostat
When we’re cold our body starts to shiver which according to National Geographic is good for our health because we start to produce more energy to warm up. While we shiver we spend 5 times more energy compared to when we’re comfortably warm. As a matter of fact, 15 minutes of shivering is equal to 1 hour of exercise, can you believe it? If you want to lose weight just lower your thermostat a bit and start shivering.
Check the labels on the food you buy
Every time you go to the store to buy food read the labels on the items you purchase. Why? Well, studies show that people who’re interested into reading the labels on food before buying it have a lower BMI index than those who wouldn’t be bothered with this.
What to look at? Check the calorie count, fats, carbs and protein.
Eat nuts and yogurt
According to a study published in the New England Journal of Medicine yogurt is your best friend when it comes to weight loss. They analyzed the eating routines of 120 000 people and the number one weight-loss food item was yogurt.
Experts aren’t still sure what makes yogurt so beneficial for weight loss but they believe it has something to do with the probiotics in it. Probiotics are essential for good intestinal flora and yogurt is rich in them.
Moreover, yogurt keeps you fuller for longer. If you add some nuts in the mix you’ve got yourself a perfect, protein-packed breakfast that will keep you going until lunch.
Spicy food is good
Maybe you’re not a fan of hot, spicy food but if you want to lose weight experts recommend that you start eating more hot, spicy peppers. Why? Well, because spicy food, besides being good for your overall health, speeds up the fat-burning rate and promotes a healthy weight loss. This is mostly due to the fact that hot peppers contain capsaicin which is as beneficial to your weight loss mission as a corrective surgery, minus the side-effects.
The hotter the better because it means that it contains more capsaicin, so if you’re a fan of hot and spice go for it. And not just peppers, other spices are beneficial for your weight loss as well, including turmeric which is rich in curcumin, a compound that increases your body temperature and helps you burn fat faster.
Hydrate, hydrate, hydrate!
This one is a no-brainer, we all know that water is essential for your health and weight loss so it’s not surprising that our list contains this golden rule as well.
Your body need water to stay hydrated, water gives you energy and speeds up your metabolism. If you drink a glass of water before every meal you will also eat less because it will make you feel full faster. Don’t just take our word for it, there are studies that support this, just look for the one conducted by Obesity. It reveals that people who drank 2 glasses of water before their meals ate less and loss 2.6 pounds more than people who didn’t have this habit.
Below you can see an interesting video in which you can learn the ideal amount of water you need to drink on a daily basis:
Article and image source: https://healthandlovepage.com