Weight Loss
If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
Shrimp. Just 60 calories in 12 large.
2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
If you’re trying to drop a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You’re better off finding several simple things you can do on a daily basis—along with following the cardinal rules of eating more vegetables and less fat and getting more physical activity. Together, they should send the scale numbers in the right direction: down.
1. Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods. For instance:
Honey. Just 64 fat releasing calories in one tablespoon. Drizzle on fresh fruit.
Eggs. Just 70 calories in one hard-boiled egg, loaded with fat releasing protein. Sprinkle with chives for an even more elegant treat.
Part-skim ricotta cheese. Just 39 calories in one ounce of this food, packed with fat releasing calcium. Dollop over a bowl of fresh fruit for dessert.
Dark chocolate. About 168 calories in a one-ounce square, but it’s packed with fat releasing fiber.
Shrimp. Just 60 calories in 12 large.
2. Treat high-calorie foods as jewels in the crown. Make a spoonful of ice cream the jewel and a bowl of fruit the crown. Cut down on the chips by pairing each bite with lots of chunky, filling fresh salsa, suggests Jeff Novick, director of nutrition at the Pritikin Longevity Center & Spa in Florida. Balance a little cheese with a lot of salad.
3. After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year — or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
4. Carry a palm-size notebook everywhere you go for one week. Write down every single morsel that enters your lips—even water. Studies have found that people who maintain food diaries wind up eating about 15 percent less food than those who don’t.
5. Buy a pedometer, clip it to your belt, and aim for an extra 1,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day. Adding 2,000 steps will help you maintain your current weight and stop gaining weight; adding more than that will help you lose weight.
6. Add 10 percent to the amount of daily calories you think you’re eating, then adjust your eating habits accordingly. If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add another 170 calories to your guesstimate. Chances are, the new number is more accurate.
7. Eat five or six small meals or snacks a day instead of three large meals. A 1999 South African study found that when men ate parts of their morning meal at intervals over five hours, they consumed almost 30 percent fewer calories at lunch than when they ate a single breakfast. Other studies show that even if you eat the same number of calories distributed this way, your body releases less insulin, which keeps blood sugar steady and helps control hunger.
8. Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
9. Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
10. Bring the color blue into your life more often. There’s a good reason you won’t see many fast-food restaurants decorated in blue: Believe it or not, the color blue functions as an appetite suppressant. So serve up dinner on blue plates, dress in blue while you eat, and cover your table with a blue tablecloth. Conversely, avoid red, yellow, and orange in your dining areas. Studies find they encourage eating.
Vastaukset 14
Vanhimmat
Ecercise
1. Jump rope for two-minute intervals. Repeat four times. (111 calories)
2. Run up and down the stairs of your apartment building or house during a commercial break. (42 calories)
3. Stand in front of your couch, squat until your butt is just above the seat cushions, and hold that position for one minute. Repeat four times. (80 calories)
4. Lie down on the floor on your side and do leg lifts for five minutes. (50 calories)
5. Do arm circles for one minute. Repeat two more times. (20 calories)
6. Sprint to the bathroom, hover over the toilet seat while you pee, and sprint back. (30 calories)
7. Grab three-pound weights or two soup cans and do one minute each of lifting for your triceps (put your hands behind your head, with your elbows at your ears and lift the weight up and down). Do three sets. (17 calories)
8. Sit on an exercise ball and do one minute of ab curls. Repeat four times. (50 calories)
9. If you’re not down with that, work your core by simply sitting on the ball for an hour. (38 calories)
10. Stand approximately five feet away from the TV and do lunges for five minutes. (37 calories)
11. Lie down in front of the TV and hold yourself in the plank position for one minute. Repeat two times. (35 calories)
12. Lie down on your couch and scoot around until your back is on the cushions and your legs are resting on the seat back, at a 90 degree angle to your waist. Curl your torso up towards your legs in a crunch and release. Keep doing them for an entire commercial break. (30 calories)
Elikä hei kaikille ja toivottavasti ymmärrätte englantia, ja tämä teksti on sillä kielellä koska etsin laihdutusvikkejä netistä itsekin, ja ainoat tehokkaat ja hyvät tavat olivat nimenomaan englanniksi. ja tekstiä on aika paljon, eli en jaksanut kääntää. eli en kirjoita englanniksi koska haluan näyttää taitoja tai olen muuten vaan lissu, vaan englanti on muutenkin äidinkieleni ja nyt sen käyttö oli helpoin tapa laittaa tätä eteenpäin. ps. joistain asioista. josset ymmärrä voin kääntää jonkin epäselvän kohdan:) lue kokonaan, kannattaa:))
aloitin vasta lukemaan; tuhannet kiitokset sulle juuri tällästa oon tarvinnu kiitoskiitoss :::)) nyt se laihdutus saattaa jopa onnistua; ehkä...
eipä mitään :)^^ kiva et edes joku luki
päivän paras vitsi.Laihdutusvikkejä itsellesi:))))))))
sori bro, ite luit :) sori jos et tykänny : P mu täl palstal on vitusti ja liikaa semmosii "apua oumaigaad miten saan 30kg kuukaudes pois" "miten laihtua" yms, nii aattelin et tää vois vähentää sitä,,, ees ihan pikkase......
exercise more - eat less
simple
jos ois noin yksinkertasta nii kaikki ois laihoi :P
se on todellakin niin helppoa. katsot mitä syöt ja liikut tarpeeksi.
ainut vaan, että se vaatii oikeasti duunia ja ihmisillä ei yleensä ole itsekuria tarpeeksi toteuttamaan näitä asioita.
en puhunut helppoudesta, vaan yksinkertaisuudesta. Siihen liittyy paljon muutakin kun syömisen ja liikunnan määrä. Se on helppoa ehkä sulle, mutta voipi olla että muille se on vaikeampaa.. Idioottikin sen nyt tajuaa että JOS se olisi kaikille helppoa nii oltas kaikki laihoi. Tost duuniasiast oon kyl samaa mielt :D
jos sä olet ns "löysä pazka" etkä saa mitään aikaiseksi niin ei tämä edelleenkään ole kuin sinusta itsestäsi kiinni. jos otat itseäsi niskasta kiinnit ja alat tekemään duunia tavoitteidesi eteen niin varmasti onnistut!
kuule oon 175cm ja painan 52 kg että pääkiinni ja kättä pöksyyn lifemocker sinuna en löysistä pazkoista puhuis. ja joojoo totta toi on ennoo väittäny ettei se noin olis? oon vaan sanonu et se välttämätäole noin helppoa kaikille, eikä siinä muuta..
Turha ketju. Tämän palstan jonneilla ei riitä itsekuri laihduttamiseen.
Jyyrgen kuittaa
hei kyl tää mua ainaki auttaa :) kiitos --