利用者:HimesWeatherspoon194
Avoid eating big meals at night.
Even if your diet plan states that you'll have a large steak or perhaps a high protein dessert, you need to help make your last meal a minimum of three hours before bedtime. If you do need to eat (maybe your medications required food to be eaten together), then have something light like low fat and low sugar yogurt. It is easily absorbed, contains calcium, magnesium and zinc which help sleep as well protein that takes longer to digest.
Walk each morning. You need to do a minimum of twenty to thirty minutes walking to help slim down. This is best done each morning to "rev" up your metabolism after sleeping. Walking each morning also prepares your circulation and muscles to make ready for a day's work. If you find walking difficult to do, then purchase a small "rebounder". They are just like a mini trampolines, aiding circulation and extremely pumping the lymph fluids with the body. Lymph fluid stimulation has amazing effects around the defense mechanisms, assisting to cleanse toxins including viruses and pathogens.
Reach least 8 hours sleep. Medical research is finding interesting links between sleep and weight reduction or gain. Leptin and ghrelin are hormones which influence appetite and therefore are released whilst we sleep. Ghrelin is produced in the GI tract and stimulates appetite, while leptin that is produced in fat cells sends a signal towards the brain when you are full. Insomnia causes ghrelin to rise so our appetite is stimulated. Insomnia or satisfying sleep causes leptin levels to fall therefore we don't feel satisfied after eating and still experience hunger. Weight loss then becomes more difficult.
Drink at least two glasses of water before meals. Research has now discovered that drinking water at least half an hour or so before you eat has a drastic effect on weight loss. Trials appear to some forty-four percent (44 %) improvement in weight loss. Although the effect is less obvious in younger people, persons of the age who wish to lose weight will still reap the benefits. Weight reduction is principally due to eating fewer calories because the stomach feels fuller with the water intake but metabolism can also be boosted especially if the fluid is cooler.
Watch for hidden sugars and carbohydrates. High protein diets such as The Dukan Diet stipulate no sugar or carbohydrates. This includes sugar substitutes containing fructose for example Stevia extracts. Unfortunately it may mean taking substitutes for example saccharin or aspartame for a while or eliminating all of these together. These sugar substitutes are not recommended for long-term use due to controversial health problems. Take a look at dietary labels on exactly what you buy if you want to lose weight. Search for calorie content per serve and recommended serving size. This is often deceptive. Remember, if you wish to slim down, know your minimum calorie requirements and try to aim just under it, then exercise to speed up weight loss.