For those of you who are in weight loss programs, note this well: what you do or do not do in the morning is key to the success of your program.
Listen, any morning habits of those who successfully lose weight and now own weight.
PagiBerjemur sun bathing in the sun can help you lose weight, is that according to research published in the journal PLoS ONE.
The scientists evaluated 54 volunteers were asked to wear a bracelet monitor that records their exposure to sunlight in the morning for seven days. During that period, participants must write their caloric intake in a diary.
The research found that people who spend more time in the sun in the morning had a lower BMI than those who do not like the morning sun bathing, no matter their age, activity level, or what they eat.
Why? Because the morning sunlight helps regulate your biological internal clock, which helps regulate your sleep schedule (important for weight loss).
Morning sunlight also contains high levels of blue light is higher, so the effect is strongest against your circadian rhythm. You only need 20-30 minutes of sun exposure between eight in the morning until 10 am.
Quite tidurTip which is closely related to the previous tip. More sleep will help you eat less and reduce cravings.
Researchers at the University of Chicago and the University of Wisconsin examined the sleep patterns of 10 young adults who are at risk of overweight and obesity are reported to have time to sleep less than six and a half hours each night.
For the first week of the study, they are stuck with their old sleep schedule. In the second and third weeks, they can change the length of time to sleep to eight and a half hours.
On average, they sleep can add about 1.6 hours of sleep time and decreased appetite by 14 percent and decrease cravings by 62 percent.
Mindfulness Mindfulness is the key to weight loss strategy. Mindfulness is a mental condition that is calm and focus on the present, not worrying that has not happened, or lament the past. Mindfulness can stabilize your emotions, reduce the potential stress that can push your appetite.
Researchers at the University of Utah evaluating 38 people aged 20 to 45 years. For two days, researchers observed their emotional state throughout the day to keep track of their physical and cognitive arousal before bed.
Those who have a mental condition that is mindful experience less mood swings. Start your morning with meditation before breakfast. Meditation helps you relax and have a quiet mental attitude and focus.
Leave the car AndaSebuah study published in the journal BMJ suggests that people are walking, cycling and taking public transit has a BMI and body fat percentage is lower than those who rely on their cars to get to work.
University College London team collected data BMI and body fat percentage of more than 7,000 people. As a result, it was found that the women who use a method other than the car has a BMI of about 0.7 lower than those using private cars.
TinggiProtein protein breakfast in the morning can help you lose weight. Scientists at Biofortis Clinical Research and the University of Missouri gave 35 women of ages 18-55 are three different breakfasts.
There were only given a glass of water, fat and fiber, three grams of protein, dani 30 to 39 grams of protein. It turns out that a breakfast high in protein they feel less hungry and eat 175 fewer calories at lunch.
Protein takes longer to digest and push your body secrete gut hormones peptide YY, which helps increase the feeling of satiety.
Spend a few minutes every morning to make sure you eat enough snacks, advice Keri Glassman, M.S., R.D., a physician nutrition.
Many people underestimate how much fuel they need throughout the day and only equip themselves with an apple in the bag. Enough to eat in the morning is the road to weight loss success. Plus, reduce cravings afternoon which usually cost more than the cost of breakfast.
BerolahragaSebuah study in the journal Medicine & Science in Sports & Exercise found that women who exercise in the morning, turned out to be less tempted by pictures of the food was delicious.
The study involved 17 participants with weights sehatdan 18 overweight participants. They were asked to walk briskly for 45 minutes in the morning.
Apart from those not interested in the image of unhealthy foods, they also turned out to be more active throughout the day, no matter how large their weight. The result is they can burn more calories on the day they exercise.
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