Sensible weight loss

4 Dec 2016

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.

4 Responses to “Sensible weight loss”

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  1. Brad 04. Dec, 2016 at 8:34 pm #

    Your last sentence says it all. Eating sensibly and following a few of your suggestions seem a great idea, but in the new year!

    • Ilana 04. Dec, 2016 at 8:55 pm #

      Thanks. I don’t tend to overdo things in the holiday period, but there will probably be a few people reading this who choose your advice.

      It’s important we have our little indulges and Christmas is that time of year, so perhaps we should just put it on our ‘to do list’ in the New Year!

  2. Bonnie Johns 07. Dec, 2016 at 7:45 am #

    I’ve been using whey protein every morning for about an entire month now.

    I’m still very tired, but I did notice a certain boost about 2 weeks into the AM protein habit. Just have to get exercising done in the mornings.

    Thank you for this list for us all to go by. Very helpful!

    • Ilana 07. Dec, 2016 at 8:18 am #

      You’re welcome. Thanks for responding Bonnie that helps me continue to do what I do. We help and support each another. That’s how I see it.

      I’m pleased you find the list helpful. I do think that we can all work on a better lifestyle and that helps with managing our weight, toning and weight loss if we do have a problem with our weight.

      As with all things, I believe those things should be done within moderation, including diet and exercise; taking the holidays into consideration.

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