1. Lie on the couch
Yes! Lie on the couch!
Usually, lying on the couch is associated only with immobility and excess weight, but at the same time, these are moments of comfort and relaxation. Stress stimulates the production of the hormone cortisol. Elevated cortisol in the long term causes metabolic disorders. So, if you're not that kind of person who can find peace through walking or dancing, take the time to just relax. If necessary, on the couch with your favorite series.
2. Skip the evening glass of wine
All the same stress can lead to the habit of relaxing in the evening with a glass of wine. But it is known that even one serving of alcohol can adversely affect metabolism, causing metabolic diseases such as diabetes. If you need a ritual for an evening of rest, try building it around warm, healthy drinks like herbal and berry teas rather than alcohol.
3. Pick up healthy desserts
Simple carbohydrates such as sweets and white flour products quickly raise blood sugar levels, start the process of fat deposition and make the body insensitive to insulin. At the same time, desserts are an important part of a social ritual that one often does not want to miss at all. The compromise is fruit desserts, no-sugar nutty cottage cheese treats, and whole-wheat biscuits with banana and raisins. Yes, fruits also contain sugar, but together with fiber, it is absorbed and enters the blood more slowly.
4. Do a little activity during the day
Dancing in line, beating the rhythm of the feet while working at the table, walking around the stop while waiting for the bus - burns calories and gets rid of excess supplies. An hour of such activity per day, without changing other factors, can allow you to lose up to one kilogram per month.
5. Drink coffee
Caffeine stimulates the nervous system, and with it the metabolism, which can speed up by 5-8% (100-150 kilocalories per day). In addition, a cup of coffee before a workout will help you cheer up and make your exercises more effective. It is important to discuss this issue with your gastroenterologist - for some problems of the gastrointestinal tract, the use of this drink is undesirable.
6. Compensate for the disadvantages of a sedentary lifestyle
A sedentary lifestyle causes a range of health problems and slows down the metabolism. To feel better and increase your daily activity, make it a habit to do a 10-minute workout every hour. In addition, you can install a table that allows you to work while standing.
7. Eat more vegetables
The fiber in vegetables requires additional energy (calories) from the body for digestion and absorption. In addition, vegetables in most cases contain a low amount of calories and a lot of vitamins, which is also useful for normalizing weight.
8. Don't worry about snacking
The metabolic rate decreases with long rather than short periods of time without food.
9. Exercise for at least five minutes a day
Intense cardio training burns calories primarily through high oxygen consumption. In addition, it increases the activity of metabolism for 24 hours, even if we are talking about five minutes a day. Set aside this time for yourself - and in a couple of weeks you will feel more fit.
10. Try to walk more
Walking is an activity that is easy for most of us to do every day. It helps to stretch, relieve stress, boost metabolism and stimulate the body to burn more calories. Half an hour a day is a serious investment in your health.