Well, many of us have already returned from vacation while others are ready to return to base. However, a common thing with both groups is that we pack not only luggage but also calories! LOL. Well, you’re not alone: on average, a person earns about one pound between Christmas Eve and the first of the year, according to our observations with some customers. Do not worry, we have good news! Did you know that you can lose weight without exercising? Some simple changes need to be made to your daily routine to help you lose weight fast while you burn those calories.
In a general way …
You must create a deficit of 500 calories a day to lose a pound of fat in a week. “After the holidays, it’s a good idea to get back on the path of change by making small, realistic changes, instead of making yourself fail by taking too radical steps,” said Keri Gans, RDN, New York-based nutrition consultant and author. from The Small Diet Change. If you want to follow these well-researched tips, you’ll be well on your way to recovering your life before you finish wrapping Christmas decorations.
Choose a low-calorie breakfast
Replace your morning bread with toast and immediately eliminate about 200 calories from breakfast. And instead of spreading butter, we strongly recommend spreading some ripe avocado on the bread. You’ll save an extra 25 calories and enjoy the “good” monounsaturated fat from avocados, which can help reduce the risk of heart disease. Do it twice a week to cut about 530 calories.
Get off your ass, do not stay there!
The average person burns 100 calories per hour while sitting and 140 per hour while standing. Make sure to stay at least two hours a day. Bonus: taking short frequent breaks and a short walk can help prevent the risk of anxiety, heart disease or certain types of cancer, all potential side effects of a sedentary lifestyle.
Eat with a small plate
Make a 12-inch plate change for a slightly smaller 10-inch plate. Research suggests that it encourages you to serve yourself a small portion of food and, therefore, consume up to 22% fewer calories. If you do it at every meal of the day, you will cut about 500 calories.
Cook at home
In the restaurant, it is hard enough to eat outside and even the healthiest dishes in the restaurant can be small caloric bombs (like vegetable dishes, often sautéed in butter). Another reason to stay? Cooking in your kitchen for 60 minutes burns 180 calories. Prepare dinner at home three times a week and cut 540 calories.
Drink water and stay hydrated
There is a substantial report on water consumption before and after meals. Drinking two glasses of water before meals can help you lose five pounds faster, according to the American Chemical Society. Avoid soft drinks, including “diet” drinks and fruit juices. In addition to lubricating the digestive tract and triggering the right metabolism, another very important reason for adopting drinking water is that water allows a person to feel full. So you do not consume more calories in food.
There are some myths of weight loss that people still believe. Then discuss with your doctor if you have questions or concerns about activating physical activity, changing your diet, or using dietary supplements. Let us know.
Marie Equi is director of the International Center for AIDS Care and Treatment Programs and director of the Center for Infectious Disease Epidemiologic Research CIDER at Columbia University’s Mailman School of Public Health. El-Sadr also is a University Professor at Columbia University.