How to get the ideal body weight? Follow the seven steps below :
1. Determine the purpose ofBefore you motivate yourself to exercise regularly, you must specify the destination. What is to be achieved by exercising? Like what the desired results after a workout? If you already have a goal, then you will be motivated to achieve that goal. You can start by enrolling in one of the trusted fitness club or buy their own fitness equipment. Too busy with office tasks? Try just jump rope, dumbbells, hula hoop or other activities that may trigger you to keep exercising without a gym.
2. Listen to Music While Sports
Quoted from Livestrong, a certain music can help improve the results of aerobic exercise or other sports. Studies conducted Research Institute for Sport and Exercise Science at Liverpool, England, said, raise the tempo of the music can increase the range of cycling up to several miles. The faster tempo of the music, the faster you move to the music as well so it will be more intense workout.
For example, using a spinning or exercise bike. Listen to music tempo is fast, your legs will eagerly pedaled faster. Intense exercise, can burn more calories so that training more effectively show the desired results.
3. Write your action on Health Diary
According to fitness expert Anuradha Inamdar as reported by the Times of India, writes health diary every day and keep the day-to-day eating habits, can help you lose weight. In a health diary, you can write the details of what you eat each day, either healthy or unhealthy. Write also a variety of matters relating to your health.
List several types of foods and their benefits and how important food is to the body. Create also a 'food pyramid', such as weight gain, weight loss or whether you maintain it. And write action plans which will you follow and do daily, such as what foods should you eat to lose weight can be reduced, how much water you drink and the emotion workout schedule you in a week.
When finished making all the 'health diary', start doing things in accordance with what has been written. Do not forget to analyze your schedule every day and still make changes according to the needs of the body.
4. Take your Food Consumption in photo
Many studies show that photographing food can help you reduce weight by 5 percent. Robert A. Carels, PhD, professor of the department of psychology at Bowling Green State University advised to take pictures of food with a camera phone before and after eating.
Why is this an effective way? Creating food in the form of a visual diary is more effective to find out what and how much food is consumed. That way, you can control your intake of food per day.
5. Sport with your community
Invite your friends to exercise together. By Tim Lohman, professor of the University of Arizona, in a group exercise to lose weight faster. Expert sports and body composition is advised to exercise together, at least once a week. Friends in sport can help you more spirit and motivated to be diligent to the gym. "Sports activities will be more enjoyable when with people we know," Lohman said, as quoted from the Health.
6. Reduce Consumption of Animal Protein
Reduce consumption of red meat, fish or chicken as a side dish. Expand the vegetable rather than a side dish at dinner. For example, just add a few pieces of chicken to the sauteed green beans or sprinkle some chopped meat on top of a fresh salad. You can also replace a side dish with tofu, tempeh or mushroom.
7. Do not Miss Carbohydrates
Carbohydrate-rich foods is the most effective barrier hungry than protein or fat. Carbohydrates make full longer effect because the body more slowly digested than other foods. Giving rise to the sensation of satiety both the brain and the stomach.
Choose foods that contain resistant starch carbohydrates or starches that take a long time to digest. You can get it from brown rice, whole wheat bread, potatoes, beans, vegetables and various types of sweet potatoes or tubers.
1. Determine the purpose ofBefore you motivate yourself to exercise regularly, you must specify the destination. What is to be achieved by exercising? Like what the desired results after a workout? If you already have a goal, then you will be motivated to achieve that goal. You can start by enrolling in one of the trusted fitness club or buy their own fitness equipment. Too busy with office tasks? Try just jump rope, dumbbells, hula hoop or other activities that may trigger you to keep exercising without a gym.
Quoted from Livestrong, a certain music can help improve the results of aerobic exercise or other sports. Studies conducted Research Institute for Sport and Exercise Science at Liverpool, England, said, raise the tempo of the music can increase the range of cycling up to several miles. The faster tempo of the music, the faster you move to the music as well so it will be more intense workout.
For example, using a spinning or exercise bike. Listen to music tempo is fast, your legs will eagerly pedaled faster. Intense exercise, can burn more calories so that training more effectively show the desired results.
3. Write your action on Health Diary
According to fitness expert Anuradha Inamdar as reported by the Times of India, writes health diary every day and keep the day-to-day eating habits, can help you lose weight. In a health diary, you can write the details of what you eat each day, either healthy or unhealthy. Write also a variety of matters relating to your health.
List several types of foods and their benefits and how important food is to the body. Create also a 'food pyramid', such as weight gain, weight loss or whether you maintain it. And write action plans which will you follow and do daily, such as what foods should you eat to lose weight can be reduced, how much water you drink and the emotion workout schedule you in a week.
When finished making all the 'health diary', start doing things in accordance with what has been written. Do not forget to analyze your schedule every day and still make changes according to the needs of the body.
4. Take your Food Consumption in photo
Many studies show that photographing food can help you reduce weight by 5 percent. Robert A. Carels, PhD, professor of the department of psychology at Bowling Green State University advised to take pictures of food with a camera phone before and after eating.
Why is this an effective way? Creating food in the form of a visual diary is more effective to find out what and how much food is consumed. That way, you can control your intake of food per day.
5. Sport with your community
Invite your friends to exercise together. By Tim Lohman, professor of the University of Arizona, in a group exercise to lose weight faster. Expert sports and body composition is advised to exercise together, at least once a week. Friends in sport can help you more spirit and motivated to be diligent to the gym. "Sports activities will be more enjoyable when with people we know," Lohman said, as quoted from the Health.
6. Reduce Consumption of Animal Protein
Reduce consumption of red meat, fish or chicken as a side dish. Expand the vegetable rather than a side dish at dinner. For example, just add a few pieces of chicken to the sauteed green beans or sprinkle some chopped meat on top of a fresh salad. You can also replace a side dish with tofu, tempeh or mushroom.
7. Do not Miss Carbohydrates
Carbohydrate-rich foods is the most effective barrier hungry than protein or fat. Carbohydrates make full longer effect because the body more slowly digested than other foods. Giving rise to the sensation of satiety both the brain and the stomach.
Choose foods that contain resistant starch carbohydrates or starches that take a long time to digest. You can get it from brown rice, whole wheat bread, potatoes, beans, vegetables and various types of sweet potatoes or tubers.
0 komentar:
Post a Comment