A good night’s sleep is essential for building lean muscles and a lean body. If you sleep around 8 hours per night, you will feel more energetic the next day, less stressed and guess what, you will have less food cravings!
Make the most of exercising with interval training! This kind of workout challenges your body quite a lot, as the energy output is high. You torch a lot of calories while doing interval training, and in so doing, you increase your anabolic capacity (fitness level). What is interval training? It involves high intensity exercise or sprinting for 60 to 90 seconds followed by a 60 to 90 seconds break before you resume.
Smaller Plates For Smaller Portions
Ready for a little psychological game? Use smaller plates! Strange as it may seem, but this trick really works. If you continue eating the same food but in smaller portions, you actually chow down 22% fewer calories while enjoying your favorite food. The secret behind this little trick is in fact an optical illusion. If you put the same amount of food on a larger plate, seeing the extra space around your food gives you the impression there’s actually less food on the plate!
After a lavish meal, consider intermittent fasting the following day (or at least for most of the time) to fire up your metabolism! Additionally, fasting is a good way to help your body stabilize blood sugar levels and promote detoxification and cellular repair. Give it a try!
Fiber up with green vegetables! Because of their fiber-rich content, they’ll keep you full longer. Eating more vegetables will not only ensure you get enough healthy fiber, but will also provide oodles of vitamins and minerals that are essential for your body to function at its best.
Hydration Is Key
Another secret to staying slim and glowing skin is hydration. Drinking alcohol (and let’s admit, we all drink a little more during the holidays) leads to dehydration by blocking the body to reabsorb water and stimulating excess fluid excretion during urination. Drinking plenty of water keeps you hydrated and makes you feel full.
Feast On Prunes!
Prunes have a long list of health benefits. More recent research shows that they can improve bone density in postmenopausal women by stimulating mineral absorption. A small study confirms that prunes are also efficient in weight loss for both men and women. So if you’re still wondering what to have for dessert today, how about prunes?
Take A Stroll
Especially after a rich meal, going for a short and relaxing walk a few blocks away from your house is exactly what you need. Light physical activity after eating is known to stimulate the GLUT4 receptors, which are known to transport glucose to tissues and muscles. Walking can enhance your muscles’ capacity to absorb the glucose from the food you just ate. This will help balance insulin levels and give you a lasting feeling of satiety while keeping you energized longer.
According to a recent study, hearing yourself chew crunchy foods can help you reduce the amount of food you eat. But don’t replace a meal with pretzels or potato chips! Grab some raw carrots or celery instead.
Cut Down On Salt
Excessive salt in your diet is not beneficial to your health. It is actually one of the most common causes of water retention. Water retention increases blood volume and makes your heart work harder to push the blood through the body, which can lead to high blood pressure over time, which then increases your chance for a heart attack or stroke. Processed and packaged foods usually contain a lot of salt. So if you want to avoid holding onto excess water weight and keep your heart healthy, stay away from those foods.
Yoga is known to have a soothing effect on the body, targeting specific organs and stimulating blood flow in those areas. By doing so, yoga helps your body flush out toxins that often cause bloating.
Chew, Chew, Chew
When we love what’s on our plate, it’s difficult to slow down and chew our food properly before we gulp down whole bites. Remember that chewing plays an essential part in digestion, and it is also an easy way to lose a few extra pounds. Research suggests that the brain needs about 20 minutes to ‘compute’ that it’s full, so by savoring each bite you allow more time for your stomach to keep pace with your brain. A recent study found that people chewing every bite between 30-50 times lost 12 percent more fat than those who only chewed 15 times each mouthful.
Time For a Photo Shoot
Yes, photographing your food is more effective than recording the calories you eat with every meal in a food diary, experts say. Free apps such as YouFood make your life easier by holding you accountable for what and how much you eat.
Even if you prefer cardio exercise, try to add weight lifting to your routine for best results. A study conducted by Penn State researchers divided dieting participants into three groups: one no exercise group, one group doing aerobic training only, and finally an aerobic and weight-lifting only group. The investigators found that all participants equally lost 21 pounds. Interestingly, the findings indicated that the members of the weight-lifting group lost six extra pounds of fat compared with the individuals in the other two groups. This is because in general, weight lifting helps burn fat and build muscle, while exercising alone contributes to reducing a combination of fat and muscle weight.
Yes, it’s true! According to compelling scientific evidence over the last few years, eating fat can actually help with weight loss. One recent study shows that the likelihood of becoming overweight or obese in women who consumed high-fat dairy products was eight percent lower than in those preferring low-fat.
Stay Away From the Scales!
Discovering you gained a few pounds in only ten days can be frustrating. However, if you weigh yourself every single day will only add to your stress. Bear in mind that weight can vary depending on your fluid intake and the time of day. Use your own clothes to estimate your weight rather than fretting over the number shown on the display screen of your scales.
Use these tips and tricks to stay healthy and fit all year round in 2017!