We are one
week from 2015 and as each year is probably one of your purposes will be to
lose weight. The bad thing is that just that goal is the least we fulfill and
not precisely because of lack of will, but because we may not have a guide.
It's like wanting to build a house without first drawing a plan. "You have
to know what you want," says Brand sea, author of The Small Change Diet.
What is the
solution? Make mini-solutions, that is, specific and specific adjustments. Here
are 15 suggestions.
The idea is
that you adopt some to the voice of 'yam' and integrate others more as you make
yours the first ones, this is that they do not cost you work, but they are as
natural as breathing (ok, not so much, but you understand the point, right?).
"You will be able to lower up to seven kilos in six months if you apply
two or more of these tips in your day to day," says Brand sea.
Try it, you
have nothing to lose! (More than a few extra pounds). And if among your
purposes is also reading, we recommend a book to better understand your body:
Eat to live, by Dr. Joel Fuhrman.
1. EAT AN
EXTRA PORTION OF VEGETABLES BY DAY
Just one. It
is not so difficult! The benefits: "Research has shown that by including
more vegetables - or fruits - in the diet, they stop consuming other foods with
more calories," says Elisabete Polity, director of nutrition at the Duke
Diet & Fitness Center in Durham, North Carolina . Change a cup of pasta to
a broccoli and you'll save 128 calories, plus get a good dose of fiber,
antioxidants and iron.
2. MAKE 30
MINUTES OF WEIGHTS FOR EVERY 30 MINUTES OF CARDIO
Most women
concentrate on doing cardio to burn more calories, which is not bad ... but in
the long run, it is best to include weights in training. "Resistance
exercises, in the long run, help speed up metabolism even more than
cardio," says Wayne Westcott, fitness researcher at Quincy College in
Quincy, Mass. Your new routine: 50% cardio - 50% weights (and not the 90-10
you've probably been doing).
3.
INSTITUTIONALIZES THE 'FRIDAY OF FISH'
Just
replacing meat with fish once a week will notice a change in your body.
"Gram for gram, seafood has fewer calories than meat and chicken,"
says Polity. One hundred and fifty grams of chicken breast provide about 230
calories, while a similar portion of tilapia has only 180, and shrimp, 140! If
we do, it's about 9,000 calories less per year ... not to mention the benefits
of Omega 3 fatty acids linked to heart and brain health.
4. JUMP THE
ROPE 5 MINUTES WHEN YOU CAN NOT MAKE YOUR WORK-OUT COMPLETE
"It's what
I recommend to my clients when they tell me they do not have time to
exercise," says celebrity trainer Simone de la Rue (among her followers
are Anne Hathaway and Sandra Bullock). You can do it anywhere, anytime, even if
you do not have a rope! At worst. The routine is simple: jump 60 seconds and
rest 30 until you reach the five minutes. If you do it once a week, we talk
about 268 calories burned a month, enough to drop almost two kilos a year.
5. TAKE
ALCOHOL MAXIMUM THREE DAYS A WEEK
"Alcohol
is a great detractor of the figure of some young people," warns Polity.
"I've seen girls gain in weight just by taking a couple of drinks a
day." What Brand sea suggests is to accept it only three days a week;
Maybe Thursday, Friday and Saturday. Believe it or not, a glass of wine has an
average of 250 calories (the cocktails have more mulches). In summary, four
nights free of 'hot drinks' equals 1,000 calories less a week or almost seven
kilos a year.
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