To successfully lose 1
pound in a week, you need to burn 7,500 calories or eliminate about 1,000
calories a day. The general principle is to better control the energy balance of
the body to lose weight by burning more calories or consuming less.
1. Keep a record
Since you set a goal weight is fixed,
that is, losing a pound a week, it is important to control your calorie balance
of food and level of physical activity that will assess the progress in the
competition in their weight loss.
Because it is easy to find different
calorie calculators on the network, but you should see at least once a
nutritionist who will guide you to the best in the calculation of calories to
lose weight as you, because the latter also other considerations online
calculators do not take into account.
2. Burning calories each day with
exercise
In the equation, it is necessary to
eliminate 1,000 calories a day, which seems very difficult for only one year. A
good way is to reduce only half of this amount of calories through exercise.
3. Eat less calories
As well as physical activity, it
seems difficult to achieve in just changing your diet. Then you must exercise
and fewer calories from your diet of 500 kcal per day. There are several ways
to achieve change their diet. You do not need to compromise healthy eating to
reduce the number of calories.
4. Make a long massage 2 hours with
someone
This is a good way to combine
business with pleasure. Depending on your weight and your massage technique
(mild or severe), you can burn about 500 calories in about 2 hours. This is not
your spouse complain. A massage is a good alternative to exercise without
feeling to do this can be particularly suitable for those of you who are not
attracted to the sport.
5. Walking 10,000 steps each day
You agree that if you do from 7.500
to 9.500 steps per day, have a moderate exercise. More than 10,000 steps a day
you have intense activity. This may seem like a lot, but when you know that on
average do 8,500 steps a day, enough to walk a little 'more than normal, up the
stairs, for example, taking their children to school or not systematically
guarantee his car closer you get to walk a little '.
Another simple and useful to do more,
not when you are on the phone, the answer to walk rather than slouch on the
couch. In the privacy of his office, you can tap your foot while sitting to
help you do more exercise, it may seem absurd, but you can burn up to 350
calories a day through this medium.
6. Change your snacking habits
The nibble mode has a big impact on
our calorie intake. But there is a trick to snack without gaining weight. You
should choose snacks low calorie and high nutritional value. You will be amazed
at the difference it can make your total daily caloric intake.
7. Dance
Dancing is a fun and enjoyable way to
burn calories. The easiest way is to dance at home, putting a rather energetic
music and why not involve the whole family. The children love to dance, just to
instill an early age.
You also have the chance to go
through a club or gym if you want a scheduled dance classes or aerobics. You
have a choice, you can dance "Cardio" Zumba, the BODYJAM, the SH'BAM,
Hip Hop or dance Hula Hoop. There are many varieties currently offered by
fitness centers. With Zumba, you can burn about 300-600 calories in an hour.
8. Eat balanced
Make sure you eat the right kind of
food and especially the proportions are recommended:
• 50% Plant
• 25% starch
• 25% of protein-rich foods.
You should be able to estimate how
much you want from each food group. Also try to assess the amount of calories
in each group on a type of menu daily diet. Over time, you learn to choose
foods with fewer calories not to mention nutritional value and in each food
group.
9. Make more houses
You may not know, but all the
housework when put end to end they can consume up to 500 calories. You just
need to know how many calories you can burn by type of family and do some 'of
each of these points every day and that's it. The more you do these aggressive
activities, the higher your heart rate to burn more calories.
10. Gardening
Gardening, mowing weeds or mowing for
1½ hours 500 calories are burned. Obviously, this is for fewer people, but
those who have the opportunity to have a piece of land in the heart of joy in
the maintenance of its exterior. Flowers or vegetables plant has the advantage
of requiring regular maintenance, asking to include multiple sessions of
gardening, which is perfect in your goal of weight loss. Gardening, at least
once a week for two hours and you will see the difference.
11. The hula-hoop
The hula-hoop, is not just a game for
children, but is also a very effective way to burn calories activities. You can
register jusqu'10 calories per minute with good intensity. This means that you
can eliminate 500 calories in an hour. To successfully lose a pound in a week,
you can choose between a traditional hula-hoop or weighted hula-hoop.
They work the same way, but it is
advisable to opt for the version weighted, since it is easier to use for a long
period of time and becomes a smooth motion and fluid. This is a great exercise
for cardio and can tone your abs, back and legs. Some hula hoop can be removed
allowing you to easily carry.
12. Breathing Exercises
The exercises of yoga or Pilates are
designed to breathe soften and lighten the body and mind. Maintain some
equilibrium positions will make you consume too many calories and reduce stress
relaxation that often contributes to weight gain. The strength with relaxation
exercises and breathing is not only burns calories, but also improve your
emotional and spiritual health.
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