![]() ![]() If you know you're going to crave a chocolate bar at 4pm every day, incorporate it into your daily calorie intake. Dehydration is often mistaken for hunger, so aim for at least four pints of water daily. "Drinking plenty is the first step in losing weight," says nutritionist Amanda Ursell. Try a brisk walk or a series of stretches. In a University of Virginia study, subjects lost weight four times quicker by adding small, light exercise bursts each day to their usual schedule. Regardless of when or how often you eat, you'll still lose weight if you eat fewer calories overall. "Low index foods include wholegrain bread, fruit and branflakes, but shredded wheat, for example, is highly glycaemic." Feel fullĬhanging meal frequency causes dieters most difficulty, so see what works for you. "They cause spikes in insulin levels, followed by cravings for sweet, fatty foods to keep blood sugar levels high," says nutritionist Anita Bean. Or at least the ones with high glycaemic index ratings, such as white bread, pasta and rice. ![]() ![]() So feast on fruit, high fibre cereal and brown rice. It expands in your stomach, making you feel fuller. "Keep it up and you'll keep the weight off permanently." Find some fibreįibre takes longer to digest, so more time will pass before you feel hungry again. "You should find this run well within your ability by now," says Lewis. Week 7: Run 15 minutes, walk 1 minute, run 15 minutes. "Where possible, try to tackle slopes for an extra energy burn," says Lewis. "You'll now be feeling okay running for longer periods, but don't get cocky – stick to the schedule," says Lewis. "You should be able to hold a conversation while you run." Week 3: Run 3 minutes, walk 1 minute. Your schedule: Go running three times a week, with one day off in between. "You should comfortably be able to build from nothing to running continuously for 30 minutes in eight weeks." "There's no simpler or more convenient way to burn calories than running," says personal trainer Jonathan Lewis, from Balance Performance Physiotherapy. ![]()
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