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Diet a month: ways to get rid the extra weight

a month diet

If you follow at least 10 of the tips below you can get rid of about four kilograms in a month, without much effort. See what involving diet for a month.

The first thing you need to do is to add probiotic foods in your diet. A study by researchers at Stanford showed that patients who receive the probiotic supplements after surgery were more likely to lose weight.

Some probiotic foods is and Greek yogurt. Replace your daily cup of vanilla ice cream with a Greek yogurt with vanilla flavored and you’ll be able to deduct up to 3,900 calories in a month.
Drink protein shakes

Protein shakes are very healthy and contain various compounds that helps to reduce the fat.

 A research showed that besides weight loss, study participants were able to improve their body composition, losing more mass in fat and less the muscle.

Before breakfast and dinner prepare a protein shake and you manage to lose only about 1 kilogram of adopting this habit.
Improve your quality of sleep

This matters greatly to a healthy life. Absence deep sleep can lead to tiredness and a few extra kilos.
If you do not have the necessary part of daily sleep, appetite is much higher, which will make you consume a greater quantity of food.
Organize your sleep schedule and put to bed every day about the same time. Try to sleep between 7 to 9 hours a night and you can avoid gaining weight with half a kilogram.

Make daily movement

Exercise can keep you in shape and reduce fat inside the body. Try to do sport at least 30 minutes a day. This time help you burn about 250 calories a day.

Eat a breakfast rich in protein

Instead of a few sandwiches, eat two boiled eggs first snack of the day. This will help you lose more calories than if you eat a pretzel on the way to work.

Drink fresh juices

Fresh fruit juices have a low amount of calories. Get your daily sufficient quantities of orange juice and you will succeed to decrease the amount of sugar ingested.

Add protein to every meal

Protein helps you to low your appetite and help burn fat and hormone balance, helping to eliminate anxiety.Add to your diet at every meal nuts, seeds, vegetables, eggs or meat. In small quantities, the meat can be served at dinner with broccoliu or potatoes.

Drink green tea

Get used to drink a cup of green tea every day. If you manage to drink tea in the evening, you will be able to eliminate 250 calories and almost 1 kg you lose your weight in a month.

Replace white flour bread with the graham

Whenever you get a chance, try selecting graham bread in detriment of white flour.

Drink about 3 liters of water daily

Besides the fact that water helps maintain healthy organs, it saves you from dehydration to.

If you drink between 2 to 3 liters of water daily you  manage to burn more calories and improve your metabolism.

Get used to think quantitatively

Keeping under control the amount of food ingested is one of the most important things you should have in mind when you want to lose weight.
If you get used to drink 2-3 cups of coffee per day, try to organize yourself so that their basis weight not exceeding 100 ml per day.
That can make you lose about 2 kg and half of your weight.

Combat eating on nervous system with a diary

If you struggle with stress after a long day at work, 15 minutes of written in your diary will get rid the extra weight that you‘ll gain eating cakes in his absence.
If you know you eat on the nervous system, a personal diary needed.

Eat pistachio or seeds

If you like to taste each food that is at your disposal, try to replace this habit with pistachio or seeds.
They are low in calories and help you lose weight.

Keep a journal of foods eaten

One of the most practical solutions for organizing a diet is maintaining a journal in which to write each food you consumed.
If you don’t out with a notebook after you, you can find different applications that can help you.

Walk your dog

If you have a pet, find that you will be able easier to take off the extra pounds. Walk your dog in the park about 15 minutes a day and you will get rid of 120 calories a day.

Make sure that you do some cardio exercises every day

When you look at TV try to do some cardio exercises during commercials. In this way you will help burn calories but also to relax the body after a hectic day.

Use spices for burning fat

Research has shown that certain spices can help your metabolism and help burn calories. Season the chicken that you’ve prepared for dinner with a little chili powder.

Prepare your dinner at home

If you learn to cook dinner at home, you will be able to control the amount of food you eat, but also to learn to eat healthier.

A coffee per day

As I said above, nutritionists recommend a coffee per day, which helps your metabolism. If you do not like the taste of coffee, try a cup of black or green tea.

Consume soups

Soups are the best foods when struggling with extra weight. They are rich in fiber and help you lose about 600 calories if ingested evening instead of dinner.

 

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