A simple and proven way to lose from one kilogram per week without pain and for a long time.
10 habits that will help you lose weight in a week
Diets often give only a temporary result, and sports in the gym will be meaningless if there is no system and regularity. In order to lose weight steadily and without the risk of regaining unwanted weight, you need to change your habits. Seems complicated? It’s much easier than you might imagine. You just have to start.
1. The habit of drinking water immediately after waking up
Many things have already been said about the importance of water. However, in this case, it is not only about preventing dehydration (after all, 8-9 hours of sleep without water is a serious test for the body). Japanese women, famous for their slimness and longevity, consider drinking water to be the most important ritual, comparable to brushing teeth or washing your face. So learn from the Japanese and acquire a new habit that activates metabolic processes in the body and prepares your digestive tract for work.
2. The habit of always eating breakfast
This is a habit that is advisable to develop forever. Breakfast is the most important meal of the day. During the night, the body becomes hungry, and skipping breakfast becomes a stress for it, which can slow it down. As a result, the body will try to store everything that you eat later. Thus, breakfast wakes up the body, activates the digestive tract, accelerates metabolism, so calories do not turn into body fat.
By the way, it is for breakfast that you can afford a little more, but this only applies if you get up early. If you stayed in bed until noon, the rule of having a fuller breakfast no longer applies.
3. The habit of eating every 3-4 hours
The feeling of hunger is the biggest enemy of weight loss. It is not recommended to go to the store when you are hungry – you are likely to buy more than you really need. You should not feel hungry while sitting at the dinner table either, because you can eat much more than you need. The best intervals between meals are 3-4 hours. A portion should not exceed 300 grams, this is easy to achieve if you eat regularly.
It is also important to remember that food is not only breakfast, lunch and dinner, but also light snacks. Get used to eating small portions, but more often – this habit will speed up weight loss.
Also, avoid constant snacking – although it may seem that small bites do not cause satiety, they are often extremely high in calories. A spoonful of sauce, a few chips or a bite of ice cream can add a lot of unnecessary calories without any benefit to your body.
4. The habit of regulating salt intake
Salt not only retains water in the body, which adds weight and volume, but also stimulates appetite. Salty food is usually tastier, so it’s hard to stop in time.
Remember, small children are great at eating unsalted food. Salt addiction occurs gradually, but you can easily reduce it. Get into the habit of adding less salt or avoiding salt altogether.
5. The habit of drinking tea without sugar
If you are already used to drinking unsweetened tea – great. However, many people have been accustomed to sweet tea since childhood. If you’re still adding sugar to your cup of tea, it’s time to develop a new habit. Tea is considered one of those remedies that can speed up lipid metabolism and thus help burn body fat.
6. The habit of bringing food to work
This habit is necessary to control the amount of fat, salt and sugar you consume. When eating in cafes, restaurants or buying prepared food in stores, you cannot be sure that this food is prepared according to the principles of healthy nutrition. Most of the time, even salads contain more hidden fat and salt than we would like.
Plan your snacks and lunch at work. Get a nice lunch box (their selection is really impressive) and a convenient bag made of a special material that would be suitable for transporting food. Planning your daily meals can not only become a good habit, but also help you save money.
7. The habit of having healthy snacks at work
No matter how you plan your meals during the day, no one is immune from unexpected situations. You can simply forget your lunch box at home and go without food. In such cases, it is extremely dangerous to go to the nearest cafe or pastry shop when you are hungry.
Get into the habit of having something at your workplace that can be a healthy alternative to fast and unhealthy snacks. For example, keep a container with fresh apples or other fruits on the table. You can also take care of a few healthy bars that contain only natural ingredients, or have yogurt or kefir in the refrigerator. It will benefit both your health and your figure.
8. The habit of doing the “glass of water test”
Sometimes the feeling of hunger arises just an hour or two after the last meal. Then we usually grab snacks. However, most nutritionists agree that we often confuse hunger with thirst. When we feel hungry, our body may actually be asking for water.
The easiest way to make sure that the body really needs food is to drink a glass of water and wait 20 minutes. You can spend this time doing other activities that are not related to cooking or eating. If the hunger does not go away during this time, it is likely that your body is really asking for calories. But in most cases, after 20 minutes, the hunger simply disappears, and you calmly wait for your next scheduled meal.
9. The habit of using a pedometer
Install any pedometer or app on your smartphone that counts your steps. It doesn’t matter if it’s super accurate, it’s still great motivation to move more. You can also get a stylish pedometer with a design to suit your taste, from a bracelet to a pendant or even a ring.
By tracking the number of steps you’ve taken every day, you’ll likely want to set new records. In this way, you will give up the elevator, choose to take the stairs more often or even start traveling by bike. As a result, you will not only lose weight, but also feel fresher.
10. The habit of taking a walk before lunch
Use your lunch break for a short 20-minute walk. Even the biggest workaholics usually have an hour off. Spend the first part of it for a walk in the fresh air.
Research shows that taking a short walk before a meal helps control hunger because physical activity in the fresh air improves the sensitivity of brain cells. This helps to better control the body’s needs, including feelings of hunger and satiety.
Photo source: @Canva
