It doesn’t have to be a strict diet to lose a few Kilos on the hips or on the belly.
It is often enough if simple, everyday habits to be reconsidered and changed. Starting with the duration of sleep up to the choice of the training.
The following points of rain definitely to rethink – with the aim, in the long term, and lose weight permanently.
1. Long-Term Lack Of Sleep
Many consider “Slim in sleep” for a phrase – for the duration of sleep and sleep intensity are crucial to your diet success. Why?
Who sleeps too little (<7 hours), it produces more Ghrelin – a hormone, which is for the control of Hunger and satiety responsible. Furthermore, it slows down the energy turnover and thus prevents the fat storage will be dismantled over night.
Dahe, it is recommended that a fixed sleep routine to acquire and treat yourself to seven to eight hours of sleep per night. So it goes then to the small fat pads in the collar.
Here you will find 10 tips for better sleep:
2. Stress in the Morning
Absolute Fan of the Snooze function on the alarm clock? However, after it has turned over once or twice in bed, the Stress and so it happens that it’s turning completely to work.
This habit should be quickly covered, because the Stress in the Morning is a reason for the increased secretion of Cortisol. The stress hormone interferes with your body in building proteins.
Worse still, It pulls out instead, proteins from the muscles to convert Glucose to give the body the necessary energy. This means that muscles are being broken down, which had previously been fought in the hard Training.
How to recognize the elevated Cortisol levels in yourself? Restlessness, it is a little off, one is easily annoyed and has the day cravings.
Then maybe get up a little earlier.
3. Coffee in the morning
After the night’s rest the body is dehydrated even if you drink in between wakes up and a couple of SIP of water, mostly complete. And this provides a lot of appetite.
But who now engages immediately after a Cup of coffee or tea, does nothing Good. Because drinks with caffeine and Theine lead to Cortisol release, although the body is currently producing all on their own adrenaline. Make more sense: After getting a large glass of lukewarm water or lemon water to drink, that makes you fit and boosts the metabolism correctly.
4. Lunch break can be
Anyone who gives up on his lunch and break “workaholic-ish” works that is going on, his body and head can’t be Good. Why?
Quite simply, this Is omitted a meal of the day, the body automatically its energy consumption down, and the fat slows down combustion.
The consequences: the efficiency and concentration can strongly, it happen error. The greatest Evil: cravings in the evening – the Killer of any diet.
So better to have a little bit Small for the Lunch food, and the body will thank.
5. To a few steps of the day
Who does not know it? “I prefer to take the escalator” or “Oh, it’s raining, I take the car” – these are the little things in everyday life to ensure that we reach the basic level of movement.
In an office Job. Go get fit! 10,000 steps everyone should make a daily basis in the ideal case, the recommendation of the WHO. How is this best?
The stairs in the subway, at work and at home, in the break, a small round around the Block, or leave the car few days a week in the Garage. Also optimal: a Station to rise earlier from the Bus and walk away. Great to see – these little things make a Big difference.
6. Solely on Cardio Training set
The myth: it is Only through intense endurance sport tumble the pounds. Far from it! Strength training is the key. By building muscle mass, the body even in the resting state, and thus promotes the metabolism of fat.
This means that The more muscles you have, the more fat is burned. How is this going to go? When the body consumes more energy than it takes in through food, he is forced to go to its fat stores. Jackpot!
7. Sugar as a reward
A week of hard Training and a healthy diet plan successfully drawn you are – and now you want to reward yourself at the loved one. You can! But note that applies.
In the best case, not to resort to high sugar containing foods and drinks, but with sweet things without white sugar reward – such as sugar-free chocolate bars, or dried Apple rings reward. Sweet reward without the guilt! It couldn’t be better.
Recipe: Chocolate Energy Balls without sugar
8. Too little healthy fats
Many eat too little healthy fats! However, you can favor the Slimming.
The daily food intake should consist of, at best, to 30 percent from healthy fats. With a body height of 170 cm and a daily requirement of 1900 calories approx 63 grams of fat (570 calories) a day.
Fats to control hormone levels and keep hormones in Balance. Especially the production of testosterone is promoted by healthy fats, such as Omega-3. This has an enormously positive effect on muscle building. And the more muscle mass is, the more calories will be burned in a resting state.
Recommended foods such as Avocado, almonds, Almond butter, walnuts, linseed oil, olive oil, flax seeds, Chia seeds, and fatty fish are salmon, mackerel, tuna and herring all contain Omega-3-rich.
Should avoid TRANS fats and too much of the saturated fats were, for example, in sausage, fatty meat and fatty cheese, Butter and Lard, Palm and coconut fat, baking, and candy stick.
In short: Without healthy fats, the two objectives can be Slimming and muscle building do not realize.
Andra Schmidt
*The contribution “Must change!: 8 simple habits that make it difficult to Remove the” published by FitForFun. Contact with the executives here.