1. start right now!
Losing weight is not enough only with intent. You need determination and spirit of steel. How heavy can go down, if You never start?
2. install target that makes sense
The target set at the beginning of the program. It goes without pompous. Down0.5 kg weight loss per week is ideal. When drastically thus hazardous to health.For extra motivation, gantunglah hot pants or your favorite jeans long ngumpetin the closet, where it is easily visible.
3. No need to be too strict
You still need a 1,200-1,500 calories per day so that the body remains primed.Membabat calories until the remaining 600 to 800 calories per day will slow down the metabolic processes of the body. If your metabolism is running slow,fat chance stockpiling in the body are greater. Instead of slender, even diseases that are coming.
4. Accelerate the morning meal
Do not delete the morning meal. A study reveals, 4,000 Americans adults whomanaged to lose his weight of about 15 kg in a year are those that never forgetbreakfast. Make it a habit to try breakfast at 9.00 am at 7.00 to be shiftedcombustion energy begins more quickly.
5. do not origin breakfast
Start the day with breakfast 300-400 calories, but not with high fatty foods."Select setangkup whole wheat bread baked omelet contents 1 egg, plus 1 salad bowl. Or, 100 grams of rice and 1 piece of fish plus 1 vegetable Bowl, "suggestedDr. Pauline Endang SpGK, clinical nutrition specialist in Jakarta.
6. Chew food 36 times!
Try count, how many You cud while eating? If less than 36 times, try to add. The longer You chew, the food will be easier to digest, you will feel full more easily.
7. expand the drinking water white
"Less drinking can memperberat work of the kidney which can lead to the onset of dehydration. This can interfere with the body's metabolic system, "said Dr.Endang. If you are diligent to drink plain water to 1.5 liters or 8 – 10 glasses per day, without any diet, then within one year of weights you can descend up to 2,5kg.
8. motion, dong!
Exercise for 60-90 minutes, 3-4 times a week, is obligated to do. A blend ofaerobics in jog and walk, each alternating every 3 minutes, enough to effectivelyburn fat. If nobody had time to walk around the House, or Office for 5 minuteseach interval of one hour can burn 200-300 calories.
9. more fiber
Fibers also have a major role in expelling the fat. The more incoming fibers in the body in stool volume will grow faster because fiber is permeating the air. Adultsneed 21 grams of fiber per day. "If you always eat fruit and vegetable, gain someportions into 5 bowls per day. Divide into 5 meals, "anjur Dr. Endang.
10. Fruit alone is not enough
You'll easily starve if only eat fruit or vegetable. Enter 15%-20% of protein in each menu you to increase your metabolism. The digestive system it takes energy to do the process of metabolism.
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