Changes in diet have a greater influence on weight loss than physical activity.
To lose weight, most experts in the field of health recommend diet and exercise. This combination will quickly help you lose weight and maintain it in the long run.
But you don’t necessarily have to go to the gym every day. Fortunately, studies have shown that changes in diet have a greater influence on weight loss than physical activity. In addition, there are many ways to exercise and be active outside of the gym or different sports clubs.
Method # 1
Weight loss with dietary changes
Eat Breakfast high in protein and fiber every morning. Breakfast is an important part of weight loss. Studies have shown that regular consumption of large amounts of protein and fiber can help you no longer feel hunger during the day. Fiber not only eliminates hunger, but also prevent constipation and some types of cancer such as cancer of the colon and rectum.
An example of such a Breakfast: omelet with fried vegetables and 60 grams of lean meat or cheese, 1 Cup low-fat yogurt with fruit and nuts or 1 Cup whole grain oats with mashed pumpkin.
Eat mostly lean proteins, fruits and vegetables. All the ongoing research in this area confirm harm foods that contain high amounts of carbohydrates.
Try to make the most of your meals and snacks with protein, fruits and vegetables.
Make sure you include healthy fats (monounsaturated and polyunsaturated).
Examples of dishes: grilled chicken and roasted vegetables, salad with cheese and lean meat, grilled salmon with steamed vegetables or sliced Apple with low-fat cheese.
Products such as bread, rice, pasta, bagels, crackers, chips contain a lot of carbohydrates. Although they may be part of a healthy diet, limit them and just need the maximum. Avoid mindless snacking. This can greatly bring down your rate of weight loss. Mindless snacking is your serious enemy. This can occur from boredom when you are watching TV or working at home. When you don’t know about how much you eat, you will most likely overeat.
If your body is dehydrated, the brain may confuse this as hunger, so aim to drink at least 8 glasses of water a day. One of the common causes of weight gain is the consumption of calories in sweet drinks.
You need to drink such drinks as water, decaf coffee or decaf tea. And all without sugar, of course. If you really want to eat something delicious, think about what your daily diet you can replace one day. But don’t over-saturate the body with calories.
Method # 2
Weight loss with lifestyle changes
Go to bed at a set time. Sleep is crucial to your overall health, but what is important for weight loss especially. Studies have shown that reduced sleep affects the hunger hormones in your body. The less you sleep, the more you want to eat the next day. You must sleep at least seven hours per night.
To sleep well, switch off all electrical appliances before going to sleep, do not watch TV at least half an hour before bedtime. Start a food journal. It is very effective in reducing weight, as you can control how much and what you eat.
Get support. Weight loss can be a difficult challenge — especially if you have tried or plan to lose weight for a long time. Ask friends or family members if they would like to join you. You can plan meals together or find fun ideas to work on them together. You’re more likely to stick to your plan if you do it with a friend.
Also consider joining online groups or forums of other people trying to lose weight. There are many people who do not like or are unable to be physically active, but still trying to lose weight.
Method # 3
That you can outside of the gym
Use exercises, recorded on DVD or video. If you go to the gym or for a walk or a run seems unpleasant to you, try using online video to bring into your life some physical activity..
Strength training, muscle building can also be done at home. You don’t need any special equipment to perform many of these exercises.
For a simple workout at home you can try: pushups, squats, lunges.
You can also use household items for exercise.
Try to use canned beans or a jug filled with water. Use these items when you are doing exercises, such as pumping up the biceps or lateral lifts.
You can purchase some specialty items for training in sports stores at very reasonable prices. Go for a walk or jog on the street in your neighborhood or in the Park.
You can also rent a bike if you don’t have one. Increase your daily steps. If you have very little time for physical activity, try to increase the number of steps you make every day. The more you move during the day, the more calories you’ll burn.
Think about the different ways you could add more steps to your day. You can go a long way to your destination or taking the stairs instead of the Elevator.
In the end, do leg lifts while you watch TV.
