Losing weight is not enough only with intention. You need determination and spirit of steel. How can weight down, if you never get started?
2. Attach a reasonable target
Set a target at the beginning of the program. Needless heroics. Weight decreased 0.5 kg per week is ideal. When drastic is dangerous to health. For additional motivation, hang hot pants or your favorite jeans that have been long hiding in the closet, in a place easily visible.
3. No need is too tight
You still need 1200-1500 calories per day to keep the body fit. Chop up the remaining 600 calories to 800 calories per day will slow the body's metabolic processes. If your metabolism is slow, the opportunity to hoard fat in the body even bigger. Instead of svelte, even diseases that come.
4. Accelerate breakfast
Do not remove the breakfast. A study reveals, 4,000 adult Americans who managed to lose weight about 15 pounds in a year are those who never forget breakfast. Get used to try the breakfast at 9:00 am at 7:00 in order to be shifted into energy burning process started more quickly.
5. Do not just breakfast
Start the day with breakfast 300-400 calories, but not with high fat foods. "Choose a loaf of wheat bread baked omelette 1 egg contents, plus a salad bowl. Or, 100 grams of rice with 1 piece of fish plus 1 cup of vegetables, "advises Dr.. Pauline Endang SpGK, clinical nutrition specialist in Jakarta.
6. Chew food 36 times!
Try to count, how much you chew while eating? If less than 36 times, try to add. The longer you chew, the food will be easier to digest, you will be more easy to feel full.
7. Drink plenty of water
"Lack of drinking can aggravate the kidneys which can lead to dehydration. This can disrupt the body's metabolic system, "said dr. Endang. If you are diligent in drinking water 1.5 liters or 8-10 cups per day, without any diet, then within one year of weight you can go down to 2.5 kg.
8. Motion, dong!
Exercise for 60-90 minutes, 3-4 times a week, must be done. Paired aerobic form of jogging and walking, each alternating every 3 minutes, enough to burn fat effectively. If you do not have time, walk around your home or office space for 5 minutes every interval of one hour can burn 200-300 calories.
9. More fiber
Fiber also has a major role in ousting fat. The more fibers that enter the body, the faster the volume of stool will be bigger because fiber absorbs water. Adults need 21 grams of fiber per day. "If you usually eat fruit and vegetables, increase the portion to 5 cups per day. Divide into 5 meals, "anjur dr. Endang.
10. Fruit alone is not enough
You will easily starve if you only eat fruit or vegetables. Enter 15% -20% of protein in each of your menu to increase metabolism. Digestive system takes energy to make the process of metabolism.