If you’re trying to drop a few pounds fast (cara menurunkan berat badan dengan cepat), these expert tips will make it easy for you to lose weight quickly.
Write down what you eat for one week, and you will lose weight
People who keep food diaries wind up eating less food than those who don’t. And, new research suggests logging what you eat is one of the most effective and easy ways to lose weight. Just watch out for weekends: One study found people tend to consume an extra 115 calories per weekend day, primarily from alcohol and fat.
Add a little padding number of daily calories you think you’re eating
If you think you’re consuming 1,700 calories a day and don’t understand why you’re not losing weight, add about another 400 calories to your guesstimate. Research shows that even dietitians underestimate their caloric intake by more than 200 calories, while non-professional study participants underestimated by 400 calories.
Get an online weight loss buddy to lose more weight
Researchers found that online weight-loss buddies help you keep the weight off. Those who had several friends within the online weight loss community nearly doubled the percentage of weight loss compared to those who didn’t have friends in the program.
Get a weight-loss mantra
You’ve heard of a self-fulfilling prophecy? If you keep focusing on things you can’t do, like resisting junk food or getting out the door for a daily walk, chances are you won’t do them. Instead (whether you believe it or not) repeat positive thoughts to yourself. “I can lose weight.” “I will get out for my walk today.” “I know I can resist the pastry cart after dinner.” Using meditation can be another tool—mindfulness meditation was shown to help reduce binge eating and emotional meaning.
After breakfast, stick to water
At breakfast, go ahead and drink orange juice. But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 145 calories a day from soft drinks, according to the Centers for Disease Control and Prevention. That’s nearly 53,000 calories a year—or 15 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.
Eat three fewer bites of your meal
…or one less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.
If you have your own tips to share in how to lose weight fast (cara menurunkan berat badan dengan cepat), message us.