Losing weight and changing your lifestyle doesn’t have to be dramatic. In fact just a few small changes can rid you of the extra weight that you have been carrying around. Here are five easy things to do this month which will see you drop pounds.
1. Buddy Up
If you are going to start a new exercise or diet routine do it with a friend so that you can encourage each other. It is harder to pull out of that morning work-out if you know you are going to let someone down and you also get the chance to catch up too which is great multi-tasking in your busy life. With the diet you can discuss alternatives and food ideas to make sure you both stay of track.
2. Ditch the booze
I know it is not so fun but with so many calories in alcohol you would be amazed how much weight you can lose. The reason is we often forget to add the hollow calories of our drinks into our diet plan. Also the more we drink the more we are inclined to make bad food decisions and that is before the hangover has even kicked in!
3. Chew each mouthful 40 times
Research published in American Journal of Clinical Nutrition has shown that skinny people chew their food more times than obese people. In fact a study by Subway found that Brits only chew their food six times on average before swallowing! When volunteers were asked to chew their food more, they consumed almost 12% fewer calories and their hunger hormones were less.
4. No carbs after 2pm
While carbohydrates are important in your diet, by having good quality carbs for breakfast and lunch but then sticking to salad or vegetables and protein for dinner you are keeping your intake of calories through carbohydrates, which are more easily converted into fat by the body, lower.
5. Increase your dairy intake
A study last year discovered that women with high levels of calcium put on less weight than those with low levels. Dr. Michael Zemel from the University of Tennessee discovered that a high calcium diet released a hormone which sends signals that are read by the body’s fat cells to lose weight. A daily intake of at least 780 milligrams is enough to ensure you don’t put on weight or even lose a few pounds. If dairy is not your thing calcium rich foods include spinach, sardines, salmon and calcium enriched foods such as cereal and orange juice.