1. 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. Increased cortisol causes metabolic disorders in the long term. Therefore, if you are not one of those happy people who can find peace through a walk or dance, take time to just recover. If necessary - on the couch with your favorite TV series.
2. Skip the evening glass of wine
All the same stress can introduce the habit of relaxing in the evening with a glass of red. But it is known that even one glass of alcohol can negatively affect metabolism, causing metabolic diseases such as diabetes. If you need a ritual for an evening break, try to build it not around alcohol, but around warm, healthy drinks - herbal or berry teas.
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3. Choose healthy desserts
Simple carbohydrates - sweets and white flour products - quickly raise blood sugar levels, trigger fat storage and make the body insulin resistant. At the same time, desserts are an important part of a social ritual that you often don't want to miss. Compromise - fruit desserts, cottage cheese treats with nuts without added sugar, whole wheat cookies with banana and raisins. Yes, fruits also contain sugar, but together with fiber, it is absorbed and enters the bloodstream more slowly.
Even a little activity during the day - dancing in line, beating rhythm with your feet while working at a desk, walking around the bus stop while waiting for the bus - burns calories and forces you to get 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!
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5. Drink coffee
Caffeine stimulates the nervous system, and with it the metabolism, which can accelerate by 5-8% (100-150 kcal per day). Plus, having a cup of coffee before your workout can help you feel energized and exercise more effectively. It is important to discuss this issue with your gastroenterologist - for some gastrointestinal problems, this drink is undesirable.
6. Compensate for 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 warm-up every hour. Alternatively, try a desk that allows you to work while standing.
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7. Eat more vegetables
The fiber in vegetables requires additional energy (calories) from the body for digestion and absorption. In addition, vegetables are generally low in calories and high in vitamins, which is also good for weight loss.
8. Don't forget about snacks
Long breaks between meals or fasting can slow down your metabolism. Therefore, make sure to eat more or less regularly. In addition, such a trick as a light snack a couple of hours before the main meal (a glass of kefir, vegetable salad, a plate of light soup) will help to avoid overeating.
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9. Exercise at least five minutes a day
A high-intensity, high-cardio workout burns calories primarily through high oxygen consumption. Plus, it boosts metabolic activity by 24 hours, even for five minutes a day. Take this time for yourself, and after a couple of weeks you will feel more fit.
10. Try to walk more
Walking is an exercise that is easy for most of us to do every day. It helps to warm up, relieve stress, speed up metabolism and stimulate the body to burn more calories. Half an hour a day is a serious investment in your health.>