YOU do not need a calendar to know that it is time for New Year’s resolutions.
Just stroll through a gym this week and you will see a lot of people prepared for the resolution lining up to use the treadmills and the iron pump in an attempt to lose weight.
However, setting a general goal to lose weight can be daunting and sometimes even impossible, which is not necessary.
Here, we have put together a list of 12 simple steps, backed by experts, to help you eliminate body fat and become the healthiest version of yourself in 2020 …
1. Eat more hearty food
If you want to consume fewer calories but still feel satisfied, you must be smart with your food choices.
Opt for foods that are richer in fiber and protein, which can help you feel fuller for longer.
In particular, whole grains have the additional benefit of preventing fat from being stored around the stomach, by reducing insulin and cortisol (the stress hormone) inside your body.
They are also a great low-fat source of slow-release energy, which keeps it running throughout the day.
2. Eat more vegetables
Adding more fruits and vegetables to your diet can provide you with rapid weight loss with results that are much more likely to last than fad diets.
Dietitian Melissa Meier urges slimming to eat five servings of vegetables a day, and mostly non-starchy.
One serving is one cup (approximately 200 g) of raw vegetables or half a cup (100 g) of cooked vegetables.
A 2017 study found that a diet high in plant products is better for losing pounds than other conventional diets.
3. Drink more water
It may seem a bit contradictory, but one of the best ways to lose weight is to drink more water.
That is because if you are constantly dehydrated, your body tends to retain more water in an attempt to prevent its water levels from falling too low.
Water also increases your metabolism, cleanses waste from your body and acts as an appetite suppressant, experts say.
You can usually use your urine color as an indicator of hydration: if it is light yellow or light enough, then it is well hydrated.
When it is dark yellow or amber, then you should drink more water.
4. Eat on a regular schedule
Well, then some people swear by intermittent fasting, spending long hours without eating anything.
But that doesn’t work for everyone.
If you love food and you are a snack, you should not be cold turkey for 18 hours.
Therefore, it is better that you establish established schedules to eat smaller meals more regularly.
If you intend to have a snack between 11 a.m. and 3 p.m. Between meals, you will not be tempted to finish a full bag of Maltesers at 11.30 a.m., since you did not have breakfast and have no prospects of having lunch in the short term.
5. Get more zzzs
This weight loss trick is so easy that you can do it lying down.
Getting enough sleep helps reduce body fat, slow down cravings, control appetite and give you the energy to move more.
A study by the University of Columbia found that when people lack sleep, they eat almost 300 more calories a day than when they have had adequate rest.
It is believed that this is because lack of sleep stimulates the production of our hunger hormone, ghrelin, while reducing levels of leptin, the hormone that makes you feel full.
6. Buy smaller plates
Most of us have grown up in homes that demanded that we eat everything on our plate.
As a result, as adults, we eat everything in our dishes, regardless of how big they are.
Get yourself a slightly smaller plate or bowl and you will be less tempted to overeat.
Don’t you believe us
Two studies recently found that college students continuously ate smaller portions of food when they were given a control plate of smaller portions, compared to a larger regular plate.
7. Reevaluate the alcohol.
We all know that alcohol contains empty calories, but it can be difficult to remember that when we are used to a glass or two after work.
But did you know that a standard wine glass actually contains the same amount of calories as a piece of chocolate?
While the odd glass will not harm you, eventually it all adds up.
For more diet-friendly options, choose colorless drinks such as vodka or G&T.
8. Treat yourself
When it comes to healthy eating, most people find that the biggest battle is avoiding sweets.
But dietitian Terri-Ann Nunns firmly believes that life is too short to refuse a small luxury from time to time.
And that includes allowing yourself to eat a small chocolate bar or fries from time to time.
She says: “Prohibiting food altogether will only make you love them more, and you will be more likely to eat too much.
“Enjoy a small chocolate bar on a Saturday night or a glass of wine with a meal with friends.
“Many popular restaurants now offer meals for less than 600 calories, so the idea that you cannot eat outside when you are on a diet is simply not true.
“Enjoy a delicious lunch with your children or a night date with your partner; it is important that you reward yourself and it will make it much more likely to make your new diet a lifelong habit.”
9. Do not starve yourself
Many people skimp on calories when they try to lose weight and it just doesn’t work.
Atkins recommends three meals with two snacks between meals.
Then your blood sugar levels stabilize and you never feel hungry.
10. Do not spend hours in the gym.
Going to the gym can be an excellent way to increase weight loss, as well as being good for your general fitness and mental health.
However, the idea that spending hours in the gym is the best way to get fit is not true.
Terri-Ann Nunns, founder of the Terri-Ann 123 Diet Plan, says: “When it comes to exercise, quality exceeds quantity.
“You can do a really great high intensity workout in half an hour, which will be much better than sneaking off for three hours by bike.
“Think carefully about what additional activity you could do. Can you go to a gym class or can you increase the amount of walking?
“When it comes to physical activity, every little help.”
11. Follow the progress
To get results and stay motivated, you must see the changes, which means you must be more aware of them and start looking.
Take pictures of your progress, even if you don’t like how it looks.
Extend your belly and legs if you want those areas to change and after a few weeks of comparison you will be surprised what you can see.
Clothes are a great way to see the changes: that dress that is sitting in your closet or your old jeans in which you want to put on again, the clothes do not lie and will quickly show the change.
Stress can have a profound effect on metabolism and intestinal health.
Our bodies really don’t know the difference between physical and mental stress; They will handle labor problems in the same way they would with the threat of famine.
The more stressed we are, the more the body clings to fat stores and muscle mass.
If you really want to start changing body fat, you need your body (and mind) to relax.
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That will cause you to release fat molecules, remove the pressure from the intestine and allow the muscles to grow.
And the best way to change the composition of your body is to increase the amount of lean muscle mass you have.
So, once you have to get used to your home training, it may be time to get into the weight room in the gym.