Diet
To lose weight, consider several aspects of diet:
- Choose empty or low fat food, such as milk and cheese.
- Drink water and drinks that do not contain calories, and avoid drinking soda.
- Eat meat and soft fish.
- Eat vegetables and fruits by adding them to meals during the day.
- Choose low calorie foods and sugar.
- Prepare food without using oils, by baking or Xie.
- Put the fat-free sauce on the salad.
- Reduce the amount of meals eaten, and divide them into small meals during the day.
- Eat small meals outside the house, add power.
- Eat foods that contain fiber, it is recommended to eat 30 grams of fiber during the day, to reduce the intake of calories, there are two types of fiber:
- Soluble fiber: Absorbs water and turns into gelatin during digestion.
- Insoluble fiber: These fibers remain undigested. These two types slow digestion and increase the feeling of fullness for a longer period.
- Eat healthful snacks that increase satiety, and avoid unhealthy meals containing sugar, fat, and carbohydrates, such as biscuits, potatoes, and chips.
Physical activity
Exploitation of leisure time
The use of leisure time, such as the time of ads while watching TV in motion, such as jumping, dancing, or jogging, increases the rate of calorie burning, according to Gerlin Cooper Smith, the national director at Ekinox Fitness. Burns 270 calories per day, which means 12.73 kg per year.
Up the stairs
Going up the stairs for two to three minutes a day is one of the most important ways to burn calories, especially in the waist area.
Walking
Walking for a few minutes every day helps you lose weight faster. Physical activity should be done for at least 30 minutes a day for about 120 extra calories a day, according to Dr. Lutes’ pilot study.
