We've all heard stories about the guy who stopped drinking soda and quickly lost 10 pounds in a few months. Although the results seem too good to be true, minor lifestyle changes can lead to massive fat loss.
Let's say you drink two bottles of soda per day. With around 240 calories each, you can reduce your calorie intake by 3,360 calories per week. This means that you will lose almost a pound, which means 3,500 calories if you do without soft drinks.
Even if you do not drink soda, there are dozens of simple, everyday habits that you can follow to lose weight. In fact, Andy Yurechko, MS, RD, of Augusta University Medical Center, Georgia, believes that the most successful dieters avoid fads and focus on long-term sustainable practices.
"A healthier type of diet is something you can do every day of your life," he said previously MensHealth.com .
Start with one of these simple habits – today! – and you will lose weight and feel better.
1. Have a clear goal. It should be one that anyone in the world can measure and understand. Write down your goal and keep it somewhere up to date as a reminder if you want to give up.
2. Drink tea. Research suggests that those who drink tea (black, green or white) have lower BMIs and less body fat than those who donate do not consume tea.
3. Eat cayenne pepper A study published in the British Journal of Nutrition showed that capsaicin – the active ingredient in cayenne pepper – increased fat burning compared to placebo.
4. Reduce / Eliminate Processed Carbohydrates They do nothing for you if you create a cheap product the environment to gain fat.
5. Eat more vegetables. They replenish, provide plenty of fiber and are low in calories. Just avoid high-calorie dressings.
6. Eat more fruits. If you eat more fruit, you will not gain weight, and this includes the so-called "sugar-rich" fruits such as bananas and melons.
7. Lift weights. Develop a workout plan that includes heavy weights. Build more muscle, burn more calories.
8. Shortening the rest period between sentences. This will keep your heart rate up and your calories burned.
9. Make intervals. Study after study after study further shows that intervals are more effective and time-efficient than prolonged activity at lower intensity.
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10. Eat more protein. Replacing refined carbohydrates with lean protein will not only help satisfy you, but also increase your metabolism – through a so-called thermal effect of food.
11. Eat more protein. It is important to also determine the intake times so that you regularly eat protein throughout the day – not just in a sum, as is the case with most at dinner. Every meal and snack should contain some protein.
12. Supplement with fish oil. A study published in Lipids fed with mouse diets boosted EPA and DHA – including fish oil. Researchers learned that in mice receiving higher levels of omega-3 fats, body fat accumulation was significantly lower. Other studies have shown similar results.
13. Do full body exercises. Your training plan should not focus on just one area. Instead, build in exercises that use your entire body. Think about squats, deadlifts, pull ups and pushups. With every training you get more for your money.
14. Calculate your carbohydrate intake according to the level of activity. Sure, carbohydrates are important. On those days when you're not exercising, you just do not need as many as on days when you train hard. Rule of thumb: The more active you are, the more carbs you can eat and vice versa.
15. Start your meals with a salad. Salad provides some mass to fill you up, so you're eating fewer calories overall.
16. Do not forget the fiber. Imagine the fiber like a sponge. It absorbs water and feels full.
17. Drink water. Professor Brenda Davy and her team from Virginia Tech University found that taking 2 cups of water before each meal resulted in greater weight loss at 12 weeks. The reason? It helps to fill you.
18. Add beans to your salads. It's a nice way to add extra fiber, protein and healthy carbohydrates.
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19. Replace a meal a day with a large salad and lean protein. This is an easy way to improve your diet immediately.
20. Keep a food journal. There's no better way to track what you put in your mouth.
21. Not too large portions. Avoid the buffet and never order the largest size.
22. Switch to calorie-free drinks. All calories count, whether they are liquid or solid. If it's not low-fat milk, you're choosing tea or water. Or make a large serving of hot winter, mint and lemon.
23. Weigh yourself. Studies show that daily weights support weight loss. Do not live and die by the number. And of course, a scale can not differentiate between fat and lean mass, but it can still be beneficial to "keep things in check"
24. Eat whole eggs. Daily. A study published a few years ago showed that those who ate whole eggs for breakfast against a bagel ate less at the next meal. A similar study showed that eating whole eggs increases HDL cholesterol (good).
25. Eat breakfast. An overview published in the American Journal of Clinical Nutrition showed that those who eat breakfast are more successful with long-term weight maintenance. Other research has shown the same for weight loss. Grab hard-boiled eggs, scrambled eggs, Greek yogurt, a piece of fruit and a handful of nuts or make a smoothie. It does not have to be fancy.
26. Eat most of your meals at A.M. Then eat less and less throughout the day. A study published in Journal of Nutrition has shown that eating most calories earlier in the day positively influences weight changes.
27. To burn more calories, stay upright. This means you do not have to sit in front of a computer, TV, phone, etc. all day. Stand and you burn more and become more productive.
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28. Use the stairs. Right: Skip the escalator and the elevator. This will not bring success or break, but every bit helps with physical activity.
29. Eat low-energy, dense foods. These are foods that contain a lot of water and fewer calories, such as fruits, vegetables, soups and salads. Studies at Penn State University have shown that including these foods helps reduce overall calorie intake.
30. Food not hungry. If you do, you buy everything in progress – instead of staying on your list. And most of the time, the foods you buy when hungry are the types that sabotage your weight loss attempt.
31. Replace garnishes with steamed vegetables. In restaurants, you can often replace French fries or French fries with steamed vegetables. You just have to ask.
32. Bake, do not fry.
33. Use the fat burner in your garden: the grill
34. Arrange the page. But here's the bigger secret: Dip your fork into dressing and then into the salad. This saves a ton more dressing than if you ordered it on the side, and still pours the whole mug on the salad. Less calories mean less weight.
35. At the airport: carry your luggage, do not roll it. Again, no deal breaker in terms of success – just another way to increase energy consumption.
36. Skip the "Venti Lattes" and opt for simple coffee. (Or better still, tea.) These extra-large "designer" coffees can pump up to 500 or more calories per serving!
37. Embrace oats. Simply rolled oats will fill you better than the breakfast colleagues with high sugar content. In addition, a serving provides much less calories than the sugar-coated alternatives.
38. Fidget. A study published in the journal Science showed that those who fidgeted more frequently – for example, changed their posture frequently – weigh less than those who did not. This extra movement was referred to as NEAT (Non-Movement Activity Thermogenesis).
. 39 Laugh often. A study presented at the European Congress on Obesity found that those who had been laughing hard for about 10 to 15 minutes a day burned an additional 10 to 40 calories a day. Multiply that by 365 and these calories can add up!
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40. Leave something on your plate at the end of the meal. Every little bit counts.
41. When you go out to eat, split up a meal. Portions are usually large enough to feed a family.
42. Skip dessert.
43. Do not talk about eating tables at parties. You tend to chew your mind, even if you may not be hungry.
44. Do not eat the remains of your child. Every little piece of food counts, including "BLTs" (bites, licks and tastes).
45. Keep away from chips, dips, and other high-fat junk foods. It is not about willpower; it's about being realistic.
46. If you have a dog, go for a walk with him. It's better for you and for you than just letting go of your back. (Bonus: He'll love you even more!)
47. If you do not have a pet, offer to walk with a neighbor's dog. to make friends; Lose weight.
48. Use smaller plates and bowls. They have less space to refill and less food seems to be.
49. Skip Buffets. It's a foregone conclusion: if you do not, you'll feel like you need to earn your money and overeat.
50th slowdown. It takes about 15 to 20 minutes for the stomach to feel full. If you eat your food like a starving dog, you probably eat your hunger.
51. Reduce your intake of food by 100 calories per day. Theoretically, this means a loss of almost 1 pound per month (1 pound = 3500 calories) – with little effort.
52. Buy a pedometer and collect at least 10,000 steps each day.
53. If possible, go on foot or by bike to do your errands.
54. Do not buy in large quantities. The more that is there, the more you eat.
55. Plan ahead. If you are not planning, plan a downtime.
56. Keep some healthy snacks – like jerky ones – in your glove box so that you are prepared for it at all times.
Take pictures before.
58. Get active friends. If your friends regularly favor pizza, wings, nachos and beer, you'll find like-minded people and want to be healthy. Research has shown that friends can improve (or hurt) success. Join a running club or other group focused on physical activity.
59. Sit in the first place. Many people put everyone else down and let their health fall off.
60. Remember: It's not all or nothing. If you fall off the train, jump right back up. Do not keep falling until all progress is lost.
61. Wake up early to exercise. You become more physically active if you do not wait until after work.
62. Eating nuts. A 2018 study from the American Heart Association found that people who consumed one ounce of nuts daily instead of other sugary processed snacks or red meat were less likely to gain weight. They are also full of healthy fats.
63. Weigh your food. You are probably eating more than you think. This steak on your plate is probably made up of two servings instead of just one, which means you eat far more calories than you appreciate.