If you want to lose weight, be prepared for serious changes in life. Nutritionists say: to bring the figure in order, you need to consume 500 calories a day, and this will not require special efforts. In a week you will part with 500 grams of excess weight. We collected 24 beauty hacks, which will help you lose five kilograms in five weeks.
Do not eat in front of the TV (or browsing the tape in social networks)
If you combine viewing a new reality show or series with dinner, then, most likely, you will eat more for 288 calories. American scientists from the University of Illinois claim that this habit leads first to overeating, and then to obesity. The hour spent in front of the TV is best replaced with a walk in the fresh air – so you will spend about 527 calories.
Replace the sandwich with a salad
Two large slices of bread with mayonnaise – it’s about 550 calories. It is better to lay out the whole contents of the sandwich on the plate and mix, it will turn out the same salad, only without bread.
Drink black coffee without milk
In a large latte without added sugar, 220 calories, and in a cup of black coffee – 2 calories (do you feel the difference?). If you average two cups of coffee with sugar, then you consume at least 500 calories, but is it worth it?
Chew each piece of food twice as slow as you normally do, so you can feel the saturation on time and stop when your body already receives the required amount of food (after all, the brain understands that you are only fed 20 minutes after the start of the meal).
In recent Japanese studies, convincing evidence has been found that there is a direct relationship between the speed of eating and the body mass index and obesity. It turns out that people who eat slowly, on average, eat 88 calories less.
Drink no sweet fizzy drinks, and water with lemon to quench your thirst.
On a hot summer day, the hand stretches past the cold soda? Before you drink a sweet drink, think about replacing it with water with lemon (which, by the way, even better quenches thirst), you will save almost 200 calories.
Prepare dinner at home
Recent studies have shown that people who cook their own meals independently and do not buy ready meals or go on business lunches, on average, consume 140 calories less (and this is only for one meal). Take care of breakfast, lunch and dinner in advance, and this figure will reach 500 calories per day.
Do not sit in public transport
Doctors from the American Clinic Mayo believe that you can lose weight by making only small adjustments to the already established lifestyle. So, in their opinion, instead of all the time sitting at work (or in public transport), it will be better to constantly or periodically get up. If you do not sit from 10:00 to 19:00 in the office, and sometimes go up and go out, so you can get rid of 350 calories. Take a lunch break to the nearest store and burn an additional 150 calories.
Ask the waiter before serving you a dish, divide it into two parts (one immediately packed with you)
Experts have proved that typical dishes in American, Italian or Chinese restaurants contain an average of about 1,500 calories (this is much more than what we need to eat at one meal). Ask the waiter to pack to take out half of your dish, before he puts it on the table.
Replace the steak on the bone with the fillet steak
This will allow you to give up 700 calories. Served in a restaurant steak on a bone weighing a pound contains about 1,400 calories. And the fillet steak is only 700 calories. More of the calories can be discarded by selecting a fillet mignon, usually weighing 250 g and having only 450 calories.
Hold the fork while you chew
According to a study published in the Journal of the American Dietetic Association, slowing the speed of food intake allows you to consume 300 calories less. During the day, this saving will easily exceed 500 calories.
Sleep seven to eight hours a day
Sleeping, you can get rid of 300 calories. The fact is that lack of sleep not only slows metabolism, but also increases cravings for sweets. One study, published in the American Journal of Clinical Nutrition, found that people who sleep at night only four hours can consume 300 calories more than those who have normal sleep. Well rested people are more likely to exercise, and even a short training can burn 200 calories.
Train before breakfast and do not eat after 19:00
This combination will save you 520 calories per day. A recent study in Japan showed that the physical load before breakfast allows you to burn about 280 calories a day more than doing the same exercises in the evening.
And a study published in the British Journal of Nutrition shows that refusing an evening snack allows 240 calories to reduce their daily intake.
Do not dip bread in olive oil
Even a few slices of bread will quickly add more than 500 calories, but hunger is not very satisfying. Yes, olive oil is good for health, but as a seasoning, it basically adds calories. It is better to give up bread altogether.
Eat in front of the mirror
Famous advice of Faina Ranevskaya works! A published study in the Journal of the Association for Consumer Research confirmed that when people see themselves in a mirror while eating, they choose healthier solutions, and on average consume 400 calories less. A publication in the magazine Appetite says that a woman who dines with a man, as a rule, eats less, reducing consumption by 113 calories – than not a reason to go on a date?
Alternate running with walking
Published in the publication Biology Letters study found that the periodic transition from a walking step to a short rapid acceleration allows you to burn an additional 90-120 calories. Walking in cold air also burns extra calories, because the body’s sensitivity to the hormone leptin, associated with a feeling of satiety, increases. Participants in the study, who spent three hours a day in the cold air, burned an additional 250 calories.
Give up chips and salsa sauce
There are few who can resist the temptation to empty a whole package of chips. And yet the package with a quarter kilogram of chips contains 1,260 calories, and this is without taking into account the sauce, which, as you understand, oh, what a caloric. Take either small packages of 140 calories (so you cut 1,120 calories), or buy vegetable chips.
Eat mushrooms instead of meat
According to a study conducted by the Johns Hopkins Institute, people who consume mushrooms instead of red meat, reduce the number of calories by 144, without losing the pleasure of eating, and feeling the same saturation. There is only one – calories.
Chewing gum and drinking more water
When participants in a study at the University of Rhode Island each morning chewing gum without sugar, they consumed 67 calories less during lunch. Do the same in the morning, and by dinner you will double the number of calories not consumed. In addition, people who drink an additional one to three glasses of water a day consume 205 calories less with food, according to a publication in the Journal of Human Nutrition and Dietetics. It’s not just that the models literally in every interview tell us about the secret of their beauty in drinking lots of clean water during the day.
Take your snacks in the cinema (apple slices, for example)
When buying popcorn from a cinema, keep in mind that it can contain up to a thousand calories. If you want to eat popcorn, better cook it yourself, saving 700 calories, or even better to cut apples at home or carrots or buy slices in a cafe near the cinema.
Eat from smaller plates
Replace the plates with a diameter of 30 centimeters by 25 centimeters. Thus, you will eat 20-25 percent less, then save 500 calories.
Instead of a milkshake, eat ice cream in a horn
Unbearable, you want a sweet? Instead of ordering a chocolate milkshake (720 calories), it is better to prefer a small chocolate ice cream in the horn (240 calories). So you will save about 480 calories. And if you refuse even from the waffle horn, cut another 20 calories.