We found 15 kinds of simple and effective way to lose weight , so that you exercise more than ever , eat less , she is better, feel more pleasure. In your regular weekly schedule adds only one or two , a few months later , you will find smaller waistline than the original nearly 3 inches , weighs about 10 pounds lighter . Even better : When these healthy habits become second nature to you , they make you income for life.

My Fair Lady is not a simple way to get your dream to have a good body

If you want to lose weight , exercise, diet meals makes you hungry and marathon training is by no means a wise choice. Studies have shown that gradual - not anxious - is the best way to make you have a long-lasting slim .

A study published in the " Annual Report of Behavioral Medicine " found that up to four months in a weight loss program , compared with those using traditional methods to limit the amount of calories into heat and physical exercise to lose weight the traditional makers , who can make a small but lasting change in food choice or on a weekly workout ( eg drink a can of soda a day or walk 5 minutes ) people consume twice as much fat , thin down the waist than the former more than 2.5 inches , and lose weight is 4 times the former.

"When you focus only once a few minor changes , these changes will slowly turn into healthy habits affect your life , while trying to complete an exhaustive or demanding weight loss program results are often counterproductive, because it is too difficult to perform ." Dr. Leslie Lutz , Assistant Professor of psychology at East Carolina University said.

Thin small change 1. Written food diary

Brazenly eat a whole bag of potato chips is easy to ruin your whole weight loss program ; eat all your record can help you better control of food intake. Insist on written food diary can help you in two ways to control the excess calories : ( ! Half an hour before I was eaten ) that is concise and objective manner in the form of chronological record of all foods eaten at the same time to remind ourselves now and soon the mouth to chew food will be recorded.

A recent study showed that people who insist on writing a diary diet to achieve weight-loss effect is twice that of other people . If matched with a reasonable diet and exercise program , within six months they can lose 13 pounds on average . Write a food diary can make you understand their eating habits. It lets you know that they sometimes do not skip meals ? Are weekends and weekday meals spectrum as ? When there is pressure whether you overeat ? Understand their eating habits will help you find more suitable for their own improvements.

2 thin small change . Doing exercise broadcast advertising

Country Senior Manager Equinox Gym哲林Cooper Smith recommends : Do not patronize watch your favorite TV programs , but also to own some exercise . Jump a jump , hop dancing , climbing stairs, running in place - anything that makes your heart beat faster , panting sport can be.

When you want to watch two hours of television programs in the evening , in the two minutes of advertising each time doing the exercise , one day can make you consume 270 calories - long-term adherence , a year to lose 28 pounds in weight.

Slimming small changes 3. Limit intake of high-fat foods

Put your usual favorite of several high-fat, high-calorie foods labeled ( the five most popular foods : cookies, candy, ice cream , potato chips, french fries ) and gradually reduce their intake. "If you eat six week high-fat , high-calorie foods, so now down to five kinds , " said Dr. Lu Ci .

Minus one week until the week you eat no more than one or two ; same time, multi- select some of your good food , such as baby carrots , fried broccoli , oranges and other fresh fruits and vegetables.

Slimming small changes 4. Newsletters

A Kaiser Permanente study found that those who subscribe to the weekly e-mail an eating fitness class people physical exercise after 16 weeks of strength and health foods ( such as fruits and vegetables ) intake is greatly increased , while trans fats and saturated fat intake has also been cut.

Slimming small changes 5. Walk 5 minutes

A pilot study by Dr. Lutz showed every few minutes by motion to increase daily physical activity helps to thin.

Ultimately, your goal should be done at least 30 minutes of daily physical activity ( additional consumption of 120 calories a day , or a year to lose 12.5 pounds ) , but you do not have to breath all done .

Slimming small changes 6. Increase mini workout

Some basic weight training , such as squats and push- style weightlifting can make you easily accelerate muscle metabolism within minutes , and related investigations showed that these basic weight training can play as good in the gym and effect .

" Your muscles do not know your own body from fighting the resistance and fight in the end what is the difference between a fun fitness equipment, " Kwesi School Fitness survey leader and " prevention " said Dr. Wayne Westcott consultant , "There is a principle to be followed , and that is to let your muscles within 60-90 seconds, there is a sense of fatigue ."

Try this mini- parade : Through knees ten times each push-ups, squat -style weightlifting , sit-ups , lunges and bench dip . Then gradually increase the frequency of operation of each group so that your muscles are sore and weak.

Slimming small change 7 multi climb three flights of stairs

Take the elevator and stairs , which would you choose ? Spend time climbing stairs twenty-three minutes a day - can climb about three to five - for a year, you can burn enough calories to lose Americans average annual increase of 1-2 pounds .

Benefits not only the monomer stairs now on your waistline : According to the Harvard study shows a week, stair climbing more than 70 layers less than a week for men men died stairs 20 floors busy rate of 18% . From today it began to climb several flights of stairs every day ; If you're used to climb the stairs every day , it may be more than a day to climb three.

Slimming small changes 8. Carry pedometer

Just like you go out with cell phones, let your life become a pedometer essential goods . Related survey, carried pedometer walk every day nearly 2,500 steps than others ( more than one mile , or about 100 calories ) . Adhere to a year , you can lose 10 pounds full .

Slimming small change 9. Possible comes lunch

For a year, you will reduce the calorie intake of thousands ( not to mention save money down ) . Think about it: a chain of restaurants prefabricated chicken Caesar roll has 610 calories, of which more than 40% of calories from fat , it also contains 1440 mg of sodium ( more than half the recommended daily intake ) . The homemade Kaiser roll ( on whole wheat bread roll with cooked chicken breast slices and lettuce , creamy mayonnaise cast ) heat only about 230 calories. Reduction of about 400 calories and 520 milligrams of sodium can make you feel at ease Meals eat a salad , you can still insist on a year managed to lose 28 pounds .

"Eat homemade lunch , not only to control the quality and quantity of food , while reducing the high levels of takeaway intake of sugar , salt, fat , " nutrition consultant from Los Angeles, and " prevention " consultants - registered Nutrition teacher Ashlee Goff said.

Slimming small change 10. Comply with one mile rule

Two-thirds of Americans would choose to travel by car in less than 1 -mile trip, and their experience in car travel 89% of the trip are between 1-2 miles , but you drive more than one hour each , suffering obesity increases the risk of 6% .

The following rules will allow you to burn fat not oil : If less than one mile away , do not drive , easy to walk to . Far from it, but also try not to park the car in one go to get to the place , to choose to run a few steps to get to within one mile of the parking place . Walk more than a day , a year later you will lose 13-17 pounds.

Slimming small change 11 . Spend 10 minutes to allow yourself to enjoy to enjoy the delicious food

This trick can be lasting and effective way to reduce your urge to overeat : set aside an amount of your favorite delicious food , spend a little time to smell its fragrance , see its shape , thinking it is tempting delicious . Bite a small mouth . Chew slowly , each one with taste buds to feel it , to savor its delicious taste and then swallow . Ask yourself is to eat one , or have met . If you want to eat , so eat as just one , this time to mull over the next 20 . Every time eating all by this approach, eat yourself full of so far ( one usually 10 minutes) .

"When you take the time to chew slowly , more to taste real food tastes when you are more likely to have a sense of satiety , " said Dr. Lu Ci , "Many hands- off people give us feedback , using this approach after some time, they no longer had imagined so eat those foods , there are only bite to eat, and better able to resist the temptation than ever before so that they will no longer eat eat . "

Slimming small change 12. Eating fresh fruit , drink fruit juice drinks

Compared to drink fruit juice , eat whole pieces of fruit more beneficial to lose weight. This not only allows you to consume more fiber to protect the heart ( a small apples containing 3.5 grams and a glass of juice contains only 0.5 grams ) , but also allows you to have a more prolonged satiety. Research shows that , not only did the high fiber content of the solid , liquid carbohydrate satiety nor strong solids.

"Chew foods can produce more saliva , stimulates the brain to sense the gut to digest the information needed to do to prepare , " Goff elaborates , " this does not need to drink fruit juice digestive function , so our bodies can not quickly induction to your already full . "

Also , drink the juice will make you extra calories intake - drinking juice than eating whole apples calories more than 48% ( one year is enough to make you gain weight 4 pounds ) .

Slimming small change 13. Give social support

Exercise with a friend will make you more responsible ( who bear to let a friend of a person to exercise alone in the corner of the morning 6:00 ) . But it does not have to exercise together face to face for the job .

One study found that , through personal counseling or join the online chat group way to get social support for women , nine months later, their weight at least 15 pounds lighter than before , the daily intake of calories than before reducing 300 calories a day the walking distance is also much more than in the past one mile .

Slimming small change 14. Drinking traditional coffee

Calories than a cup of mixed drinks a glass of milk and sugar, plus a little high in calories hundreds of ordinary coffee calories, the equivalent of heat , such as the share of desserts .

A recent study of 115 New York City about 3000 kinds of cafes selling goods conducted a survey , the results show a freshly brewed coffee or tea calories , only about 63 calories ( including milk and sugar calories ) , and a the average calorie mixed drinks 239 calories - about freshly brewed coffee or tea four times . Used to drink mixed drinks make your weight increase of 18 pounds a year .

Slimming small change 15. Sleeping off fat

Study confirmed earlier to bed to sleep you can see weight loss results within a week . A survey at the University of Pennsylvania found that , even if only for a few nights lack of sleep can lead to a rapid increase in weight.

Scientists allow participants to get enough sleep 10 hours per night two days ago , and then five days shorten their sleep time per night , the last four days to resume their rest time . After 11 days of the end of the experiment , a group of sleep-deprived group compared with adequate sleep , weight gain nearly 3 pounds .