In order to keep the body in excellent shape, you need to move more and eat less. Everybody knows this. However, you can become slimmer with the help of other techniques as well. The following recommendations are offered by weight-reduction experts and leading nutritionists.
- Know What You Want to Achieve
Deciding to lose some pounds is a bad decision. Sylvester Stallone and Jared Leto both have the same weight and height (205 lbs /7- inches). However, as you can see in the picture below, there is more to a beautiful figure than the numbers on the scales. Your goal should be reducing the fat percentage and increasing the muscle percentage. You can achieve this with the help of regular exercise and proper nutrition.
- Stick by the “1/1/4” rule
The ratio of protein, fats and carbohydrates needs to fit the “1/1/4” formula. To be more precise, protein (1 gram), fat (1 gram) and carbohydrates (4 grams) for every kilogram of body weight. What’s most important is that the body receives the essential nutrients. Furthermore, the fluid intake is also important. You need to consume at least 30 ml of water for every kilogram.
- Take full-height photos of yourself on a regular basis
Take pictures of yourself on a regular basis if you want to change your habits and make a great body for the summer period. According to a recent study, people who eat proper food and who take regular photos of themselves, reach their goals most of the time. Scientists say that photographic evidence of the way the waist reduces act as main motivator and it helps you not to give up midway.
SEE HOW TO: Adapt Your Eating Patterns To Your Body Type
- Make the lights less bright before you sit on the table
It is already been proven that dim light reduce appetite. So soften the lighting and turn on some relaxing and soft music prior to sitting on the table.
- Begin to write a diary
It is not necessary to write down all the details about your nutrition plans or your workout. What you need to do is write down what puts burden on your soul. According to a study women who wrote for 15 minutes in their diary on a daily basis were able to lose 2.2 lbs in 3 months sans being on a diet. This should not come as a surprise since getting rid of stress reduces food cravings.
- You need to listen to the right type of music during exercise
The music you listen greatly affects the effectiveness of the workout. According to a number of studies energetic music is more motivating and makes you spend more calories. Music that has the speed of 120-140 beats a minute would be the ideal choice. Music like that is going to improve your endurance by 15 % and will distract you from the fatigue.
- Your Workout Should Not Exceed 45 Minutes
Beginners think that if they practice more, the result will come faster. This is a big mistake. According to studies, after 45 to 50 minutes of exercise the body produces the stress hormone, cortisol in increased amounts. This hormone destroys the muscle tissue. If the levels of cortisol are constantly high, the metabolism slows down, thus contributing to obesity. Therefore, eat properly a couple of hours prior to doing exercise and avoid stressful situations. Moreover, separate your one-hour workout sessions into two of 30 minutes each.
- Tale fish oil based supplements
Fish oil is really beneficial for the human body. According to a study conducted in Japan, this product is able to prevent cardiovascular diseases and to reduce inflammation. Furthermore, it functions as a catalyst for the breaking down of fats. When talking about loss of weight, fish oil is very effective, especially when combined with exercise.