5 Easy habits that can lose weight & bull; hello healthy

The key to losing weight is not diet and exercise to the death.

Studies published in Annals of Behavioral Medicine concluded that changes made to your daily routine are the best way to achieve long-term lasting results for your ideal body weight.

Small changes, big results

Reporting from Prevention.com, one small change be it food choices or physical activity, such as reducing soda or walking, which is done continuously has the potential to bring significant changes to your weight. When compared with a conventional calorie diet, study participants showed up to twofold reduction in body fat, a slimmer waist circumference of up to 7 cm, and fourfold reduction in total body weight during the 4-week program that they did.

ALSO READ: 3 Ways to Lose Weight Without Strict Diet

When you focus on a few small changes at a time, you'll begin to form a healthy habit that lasts a lifetime, instead of having to stick to strict diets and gyms that often fail because they're difficult to follow. Indeed, the popular diet that is now popular with some people is proven to reduce weight, but it is very likely that one or two pounds of fat will come back to haunt you after running the program.

Confused where to start? Dont worry! Below we present some simple tips that can make a big difference in your life

1. Drink water with lemon

Drinking water is good for health. To lose weight, drink at least 3 liters of water added with lemon every day. According to Jackie Warner, an American physical fitness trainer, adding lemon helps the liver work to get rid of toxins and also metabolizes fat in the body by up to 33%.

Diligently drinking water with lemon burns an extra 100 calories every day.

ALSO READ: Is It True That Lemon Can Lose Weight?

2. Don't wait until you're hungry

To lose weight, don't let your body starve too long, says Nicole Nichols, a fitness expert and editor at Sparkpeople.com. Waiting too long between meals causes you to double the portion the next time you eat.

With a note, reduce your meal portions at every meal. A constant quantity of food and a reasonable amount of time to eat will keep you hungry for longer. Eat slowly and enjoy your menu for the day. Chewing without rushing will result in fewer calories per meal.

When you feel full, stop eating.

3. Eat vegetables and fruit, not juice

Sounds cliché? Trust me, there is nothing better than eating vegetables and fruit to reduce fat deposits in your body.

But remember, eat fresh fruit and vegetables, not in the form of juice. Moreover, packaged juices are ready to drink. Real fruits and vegetables are high in fiber which is good for the body, and can keep you full longer.

Don't forget about salads. Mandy Ingber, celebrity yoga instructor, recommends replacing your lunch menu with a plate full of salad filled with avocado, nuts, and colorful vegetables that are good for breaking down fat in the body. But remember, don't add a dressing like a dressing mayonnaise or thousand island , or fried chicken pieces that can actually increase the bad calories in your salad.

ALSO READ: When is the Best and Worst Time to Eat Fruit

According to a recent study, women who consume twice the daily recommended fiber intake of up to 24 grams can absorb 90 calories less per day. This easy habit alone can help you lose 5 pounds in one year.

4. Don't snack on the sofa

Relaxing in front of the tv while snacking may seem trivial, but this "unconscious" eating habit actually plays a big role in fat accumulation in your body. Snacking while watching tv makes you unaware of the satiety signal your brain sends to stop eating.

If you can't break this habit, start reducing the frequency and number of high-fat and calorie snacks. If you usually snack on this food six times a week, slowly reduce it to 5 times a week and so on to once a week. At the same time, swap out the snack menu you are reducing for with fresh fruit slices or a plate of salad.

When it comes to advertising, get moving. Do small exercises like jumping rope, squats, and knee push-ups to build muscle endurance in no time. This simple exercise is actually just as effective as working out in the gym. "Your muscles won't know the difference between manual exercise using the body's own resistance and the resistance provided by high-tech equipment," says Wayne Wescott, PhD, a fitness specialist from Quinsy College. It's just that one set of exercises requires muscles to feel tired for a period of 60-90 seconds.

5. On foot

Increasing physical activity for just a few minutes has been shown to help reduce weight. Walking for at least 5 minutes every day is good for starting a healthy habit.

Remember, your walking speed and distance also play an important role in losing weight. A typical walk will burn about three-quarters of the calories per kilogram of body weight, while brisk walking will burn at least 125 calories per kilometer. Research shows that walking 10,000 steps per day helps you reduce up to 500 calories per day.

ALSO READ: Lose Weight by Walking? This is the secret

If you routinely do this for at least 30 minutes every day 5 times a week without changing any diet, you will be able to shed half a kilogram per week. For an even faster solution, you should extend the mileage and increase your walking speed to burn the desired extra calories.

Bonus tip: use stairs, not elevators or escalators. Going up and down stairs for 2-3 minutes per day for 3-5 floors can burn calories at least one kilo per year.

From now on, choose one of the activities above (or more!) That don't overwhelm you and do it regularly to help you reach your ideal weight.

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