It’s not always easy to lose weight, but we can all lose extra calories by adopting a few sensible suggestions. Below are simple and achievable suggestions, ready made, for those New Year resolutions.
07:00 Do a gentle work out. You can lose up to 20 percent more body fat by exercising in the morning on an empty stomach, according to a 2013 U.K. study.
07:30 Eat the right breakfast. Swiss research found that people who eat whey protein at breakfast (such as in a smoothie) burned more calories throughout the morning than those who ate a high-carb meal instead, such as breakfast cereal or toast.
08:30 Drink water and continue periodically throughout the day. In a German study, drinking ½ litre of water increases metabolic rate by about 30 percent for more than an hour.
12:30 Add some sweet red peppers to your lunch-time salad. They contain a metabolism-boosting chemical called Dihydrocapsiate.
15:00 If you haven’t got time for a walk, go for a walk around the house/office. Keep moving. Small bursts of activity, even when working can burn up to 350 calories a day, according to Mayo Clinic researchers.
18:00 Turn off your smartphone before dinner, because according to a Northwestern 2016 Medicine study, exposure to the blue-enriched light emitted by electronic devices during the evening meal, increases insulin resistance.
18:30 Enjoy some carbs at dinner. A 2014 study showed that people who ate most of their daily carbs on an evening burned more calories after lunch than those who ate their carbs early on.
21:00 Turn down the heating. A study in the journal ‘Diabetes’ showed that sleeping in cooler temperatures increases your body’s production of the type of fat that helps burns calories.
Dieting or losing weight may seem difficult, none more so around Christmas, when it seems all our time is spent with friends and family eating and drinking; but we can eat without putting on the pounds, also by reducing our portion sizes.
And be sensible about how we eat around the holiday period. Enjoy.