Small daily tasks to lose weight
Getting rid of the extra fat isn’t easy. You can follow dietary regimens and training programs but are there other small things to aid you in this process? Yes, there are. We’ve compiled a list of several small daily tasks which can help you lose weight.
Eat more fruits and vegetables
If you consume more fruits and vegetables, this can help you eat fewer calories in overall.
Some scientists found that people who increased the consumption of fruits and vegetables showed better overweight percentage decrease than those who only reduced how much sugar and fat are they consuming.
There was a report published in the Journal of the Academy of Nutrition and Dietetics which showed that women who ate quickly consumed more calories than those who ate slower.
Get enough sleep
Deprivation of sleep can severely affect your appetite and metabolic rate. Publication in the Annals of the New York Academy of Sciences showed that long-term sleep deprivation may increase dramatically the risk of diabetes and obesity. If one doesn’t get enough sleep, the insulin sensitivity rapidly decreases and, as a result, the likelihood of diabetes and weight gain increases.
Use a pedometer
Dr. Dena M. Bravata and her colleagues suggest that the use of pedometer may be linked to huge increase in the physical activity and a decrease in the blood pressure and the body mass index.
The 1-mile rule
Walk more often, instead of driving everywhere. This way you’ll not only save money on gas but will also increase the expenditure of energy. The amount of calories which you’ll burn depends on how quickly are you walking and what your weight is. Harvard Health states that a person with weight of 135 pounds burns about 78 calories per mile at a pace of 4 mph while a person with weight of 165 pounds burns about 96 calories per mile at the pace of 4 mph.
Eat at home
A study published in the Public Health Nutrition showed that people who ate out of home consumed on average 200 more calories a day than people who ate at home. In one year this can add up to the huge number of 73,000 additional calories – 21 pounds.
Take the stairs
An average adult who takes the steps 5-6 times a day – if we assume that a step of stairs consumes 0.167 kcal – can burn a about 9,000-10,000 kcal a year. The equivalent of this number of calories is about three pounds of weight.
Never skip breakfast
Drink water (especially after you get up in the morning) – not only do you need enough water to keep your body hydrated but also your body can easily confuse thirst with hunger.
Don’t use a lot of oil
Yes, some oils – like coconut or avocado oil – are healthier but their caloric value is pretty much the same as that of the non-healthy ones. Certain oils provide a nice amount of healthy fats but it’s recommended to get the healthy fats from whole foods.
Cut down on the alcohol
A couple of alcoholic drinks can easily load you up with hundreds of calories. A shot of liquor can often have 100 calories. Cutting down the alcohol can help you achieve your weight loss goals.
Fiber promotes the feeling of satiety. In general the whole plant-based foods contain fiber.
Eat fruits, veggies, seeds, nuts and whole grains. Other foods which have a high fiber content are black beans, split peas, brown rice, lentils, broccoli, avocados, sweet potatoes and apples.
There are many small things which can help you achieve your weight loss goals and we hope our list will assist you with that.