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Watch►#NoExercise Need to LOSE WEIGHT | #Only5TipsLoseWeight | 100% Work
#LoseWeight #Weightloss
There are a lot of questions that come up when you
decide to start #losingweight: Should you cut carbs, or should you eat less
fat? Can you #eatchocolate or nah? Should you do more cardio or more strength
training? It’s a lot, and it can be a little overwhelming at the start of your
weight-loss journey.
Here are five simple tricks that can be added to any
diet to help when you're feeling bloated or stuck, or just want to feel better.
Implement these #basicweightloss rules at the same time, unless you find it too
challenging to implement them all at once. Try one on for size or adopt them
all—these small changes can jump start your weight loss.
3. Goforwholegrains
1. Eat
meals, not snacks
We've long
been told to eat frequently, in small amounts, to level blood sugar. But a new
study found those who ate fewer, larger meals weighed less. How so? You burn
more cals processing a larger meal than lots of little ones. Stick to noshing
breakfast, lunch, and a small dinner.
2. Sweat a
little less
In a study
comparing groups who ran or cycled for 30 minutes versus 60 minutes a day, the
half-hour group dropped 33 percent more weight and spent 20 percent more time
being active later in the day. Since we are programmed to conserve cals, when
we burn lots of them through exercise, our bodies may hoard them later, by
moving less and eating more.
Cap your
cardio at 30 minutes, four times a week. Or if you love a longer workout, keep
moving later in the day to ensure your metabolism hums.
3. Go for
whole grains
People who
eat whole grains tend to be slimmer than those who don't. Why? These sturdy
carbs require extra energy to break down. Their fiber also traps some of their
cals, whisking them out of your body before they can be stored away as fat.
Shoot for
several servings a day, and sneak whole grains into snacks and desserts, says
Amy Gorin, R.D., a nutritionist in New York City. "Add oats into smoothies
or put a healthier spin on rice pudding by swapping in brown rice for white."
4. Sleep in
a cool room
Humans carry
two kinds of body fat: white (stores energy) and brown (burns it). Ambient
temperature can influence which wins.
Researchers
had volunteers spend one month sleeping in a 75-degree room, and another in one
set to 66 degrees. After 30 days of dozing in the chillier quarters, their
brown fat was 42 percent more active and their metabolism was 10 percent
faster. So set that thermo to 66!
5. Don't
clean your plate
"That
means you're eating with your eyes rather than listening to your body's satiety
cues," says Erin Palinski-Wade, R.D., author of The Belly Fat Diet for
Dummies. "You almost always end up eating more than your body needs."
Forgo the
last 10 percent of each meal by leaving a few bites on your plate. Nutritionists
estimate this trims almost 200 calories a day, helping you to lose 10 pounds in
six months.
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