Small moves often can lead to big gains. When you want to focus on weight loss, small lifestyle changes can prove far more cost effective than exhausting diets. All you need to do is a simple replacement or minor changes in the schedule of meals. To prepare on your new path to the desired line, these small changes can help you achieve your goal.
1. Change your drink – instead of fresh juices and soft drinks, choose to consume diluted fruit juice or plain water. Natural fruit juices are high in calories, and you can reduce them by diluting them with water.
2. Don’t skip breakfast – a study of more than 2,000 people who have significantly lost weight and maintained it for at least five years showed that 78 percent of them eat breakfast seven days a week. Therefore, try some of the recipes for the most important meal of the day and start your day properly.
3. Know your limits – stop when you consume around 80 percent of your normal everyday meal and wait for 20 minutes. You will feel better and happier immediately because it takes your stomach 20 minutes to signal your brain that it is full.
4. Plan your meals – your biggest meal should be breakfast or lunch and choose a lighter dinner. It gives you hours of activities to get rid of calories. If you enter a lot of calories during the evening, it is more likely that they will be stored as fat.
5. Walk 30 minutes – as one of the simplest exercises, walking is not hard, does not require a large investment in equipment, and the benefits for your overall health, cardiovascular system, better mood and weight loss can be significant. Start with walking three times a week for 20 minutes and slowly increase this practice to five times a week for 30 minutes.
6. Don’r skip power exercises – after the age of 30, muscle mass begins to decline by about 1 percent per year. Muscles are metabolically more active tissue than fat, which is why older people tend to weight gain. By building more muscle mass through strength training, you automatically burn more calories and lose weight.
7. Even 100 less calories can make a difference – 100 calories roughly corresponds to the amount of calories in one fist chips or light beer. Eliminating 100 calories a day would be the equivalent of 700 calories a week, which on annual basis could lead to a loss of almost 5 kilograms. Therefore, skip the cheese on pasta, choose vegetables as a side dish and reach for a carrot instead of fried potato chips for a snack.