To keep your body in good shape, you need to eat less and move more. Even children know it. But there are other techniques that can help you lose weight.
We invite you to familiarize yourself with the latest recommendations from leading nutritionists and weight loss experts. Who knows? Maybe that is exactly what you are looking for!
Small Lifestyle Habits That Will Help You Lose Weight
Keep To The “1/ 1/ 4″ Rule
More generally, the ratio of protein, fat, and carbohydrate in the human diet should conform to the formula “1/1/4”: 1 g (0.0353 oz) of protein, 1 g of fat, and 4 g (0.1410 ounces) of carbohydrates per 1 kg (2,205 lbs) of body weight.
This ratio can vary depending on lifestyle and stress. The main thing is to make sure that your body receives the full range of necessary nutrients. So forget about all those mono diets!
Another important factor is your fluid intake regimen. For every kilo (2,205 pounds) of weight, you should consume at least 30 ml of water per day.
Take Full-height Photos Of Yourself Regularly
If you’ve seriously decided to rethink your habits and get a new body in time for summer, take a picture! Do this every week.
A recent study showed that people who adhere to proper nutrition programs and regularly photograph changes in their bodies generally achieve their healthy lifestyle goals.
According to scientists, this photographic evidence of how your waistline decreases serves as a primary motivator for you not to give up halfway.
Start Keeping A Diary
No, you don’t need to provide vivid descriptions of your workouts and nutrition plans. Just write about everything that overwhelms your soul.
A study has shown that women who spend 15 minutes a day pouring their problems and concerns onto the pages of their journals can lose around 2.2 pounds in 3 months without dieting.
This is not surprising: writing about your difficulties helps you to get rid of stress, which in turn prevents you from satiating your anxieties with food.
Listen To The Right Kind Of Music During Workouts
The effectiveness of your training depends on what you are hearing in the background. Several studies have shown that energetic music unconsciously motivates us to move more and thus expend more calories.
Ideally, you should listen to music at a rate of 120-140 beats per minute. This song helps distract you from tiredness and improves your stamina by 15%.
Do Not Train Longer Than 45 Minutes
The main mistake that beginners often make is to think that the more you practice, the faster you will get the results.
Forget that nonsense at once! Studies have shown that after 45 to 50 minutes of weight training, the body begins to produce greater amounts of cortisol, a stress hormone that destroys muscle tissue.
Consistently high cortisol levels slow down metabolism and contribute to obesity. Therefore, you should make sure to eat properly a few hours before exercise, avoid nervous tension, and separate hourly training sessions into two 30-minute sessions.
Take Fish Oil Supplements
Fish oil is very beneficial for the body. A study conducted in Japan showed that this product not only reduces inflammation and prevents cardiovascular disease, but also acts as a catalyst for the fat breakdown process.
When it comes to losing weight, fish oil is particularly effective in combination with exercise. Well, now — shall we give it a try?!