according to a 2014 survey conducted by Allianz life insurance company, 49% of Americans put health as the most important work focus this year, up from 43% in 2013. To make your health intentions better, here are 15 scientifically supported strategies to help you lose weight - and keep them away!
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1. High intensity interval training (HIIT) combines high-intensity working time (from 30 seconds to a few minutes) with short recovery time (1 to 5 minutes) to increase heat consumption. It has also been shown to enhance weight loss, heart health and metabolism. According to a 2011 study, just two weeks of HIIT increased aerobic capacity to six to eight weeks of endurance training. You don't need any special equipment for high-intensity interval training - jumping jacks, rope skipping, long jump, push ups, climbers and burping are all right.
correlation: five common myths about high-intensity interval training 2. Don't be distracted, like watching TV, Internet or mobile phone while eating? A distracted diet can put an extra burden on you. A small study found that people who ate lunch while watching TV ate more biscuits than those who did not watch TV. People who eat when distracted are also less likely to recall their diet. To help your brain feel full, it's essential to focus on eating. Strive for digital detoxification during meal time: turn off the TV and put away the mobile phone (texting under the table is still effective!) Move the tablet to another room. Instead, focus on sharing your day's story with friends and family, lighting candles, enjoying the delicious food in front of you, and being grateful.
correlation: a new way of detoxification: Digital detoxification. Increasing protein intake is the key to getting fit. In addition, studies have shown that it is the pattern of protein intake that affects protein metabolism, not just the total amount of protein per day. Take 20 grams of protein regularly every day to achieve the maximum effect of maintaining or increasing lean muscle mass (this can help you lose weight). Avoid eating large amounts of protein at one time, because studies have shown that excessive protein intake, especially at night, can have a negative impact on insulin levels, thereby slowing our metabolism. Consider adding an appropriate amount of lean protein to meals and snacks - such as chicken, Turkey, fish, beans, tofu and low-fat dairy products. One way is to start your day with a protein rich breakfast, such as vegetable pancakes or almond butter on whole wheat English muffins.
correlation: 7 best protein bars and 3 avoided protein bars. Overcome the "scale inflammation"
fear of stepping on the scale? Don't do like that. Studies have shown that people who weigh regularly (at least once a week) are more likely to control their weight. Knowledge is power - things you don't know can hurt your health. If you're tracking your weight, you're more likely to stop it before weight gain becomes a problem. If you've lost weight, the scale is an invaluable tool to prevent weight gain. Buy a simple scale and weigh it at least once a week - preferably in the morning before you eat. If you start to see upward changes (more than a few pounds), that's your cue to improve your activity and check your diet patterns.
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5. Find the right friend
your friend may make you fat! Obesity can be "socially contagious" because studies have found that friends tend to have similar food choices, fitness habits and weight. This could be a case of "birds of a feather" (even if they are overweight or obese). In a 32 year study of more than 12000 people, researchers found that participants were 57 percent more likely to be obese if a close friend was obese. In fact, weight is more closely related to social networks than to families, which means that friends trump genes in obesity. The good news is that healthy habits (and weight) are as socially contagious as bad ones. Make sure your social network doesn't get in the way of your health goals.
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6. There's a reason to take a break. Lack of sleep can make us tired, cause those frightening mood swings, and increase our appetite by disrupting hunger and satiety hormones. In a study that looked at the relationship between sleep time at night and type 2 diabetes for 11 years, it was found that people who slept less had an increased obesity rate. Another study found that people who don't get enough sleep consume an average of 300 more calories a day. Although this may sound like a small number, more than 300 calories can be accumulated quickly. Get seven to eight hours of sleep every night to control your hunger hormones.
correlation: 12 foods that help you fall asleep!
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7. Eating your calories and not drinking sugary drinks like soda and juice are closely linked to obesity and other poor health conditions, including diabetes and heart disease. What's more, sugary drinks are a disaster of double Dieting: they have so many empty calories that we can't even feel full. Research shows that calories you eat help you feel full and satisfied, while calories you drink don't fill your stomach and brain the same way. In 2009 and 2010, adults in the United States consumed an average of 150 calories a day of sugary drinks, the most popular of which were regular soda and fruit drinks, according to the study. Use clear water instead of sugary drinks and lemon or fresh herbal tea instead of soda water. If you have to be a little sweet, add a quarter cup of 100% juice to your soda. Is drinking sugar free soda making me fat and sick?
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8. When it comes to weight loss, raising the volume is the key. Eat low energy density food - this is a good way to say, high moisture, high fiber, low calorie food. It includes broth as well as most fruits and vegetables. The theory of energy density is the theoretical basis of "Grapefruit diet" and "volume method". Grape before dinnerGrapefruit, broth and vegetables are very effective weight loss strategies, which have a good impact on body composition and heart metabolism risk.
correlation: 18 most nutritious food vegetables Credit: Ariel skelley / blend images / Getty Images
9. Despite the magic of thinking, Americans spend an estimated $60 billion a year on weight-loss products. The weight-loss industry is full of diet fast drugs, potions and cleaners. Countless products claim that you will lose weight without any effort or change in your eating habits. Unfortunately, there are no magic bullets. If there is, everyone will be healthy and tidy, right? In addition to weight-loss surgery, there are no drugs or products that can help you lose weight for a long time without changing your diet (and often exercise). Don't be fooled by false promises. It doesn't take a lot of money or special pills to lose weight or lose weight, but it does require dedication and consistency. Healthy and balanced diet combined with daily exercise is the best (and safest) solution provided by the scientific community.
correlation: the most dangerous Diet Ever Credit: Alliance / iStock / Getty Images
10. Enjoy "small" desserts
you can also have desserts. When it comes to sweets, component control is the key. Avoid scooping or opening a large box of cookies from a pint of ice cream. When you want to enjoy sweet food, you should put your mantra "once and for all". Single serving pudding cups, individually packaged fudges, frozen yoghurt sodas and small packages of dark chocolate are all good choices to keep small. The next time you want to eat sweets, remember this strategy and choose a single serving. If you don't want to risk eating up the pint of ice cream you just bought, consider scooping it into a separate service container and putting it back in the fridge.
correlation: 8 kinds of delicious baked desserts Credit: a
11. Keeping a well stocked kitchen
eating out often is a food disaster, because the average meal prepared outside the home consumes 134 calories more. So it's no surprise that eating out is linked to obesity. The best way to limit the number of times you eat out is to keep your kitchen stocked. It doesn't have to be an elaborate kitchen renovation, just make sure you have nutritious staples on hand, such as fruits and vegetables, beans, beans and lean poultry, low-fat dairy products, eggs, chickpeas, broth and many condiments - which can make you enjoy a healthy meal easily.
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12. Buy high, buy low - here's a list of things you may not know your local grocery store can help you lose weight and save money: less healthy and more expensive things tend to be at eye level. Look around the store shelves for the cheapest - and often the most nutritious - products of its kind. Brands pay higher slotting fees at the eye level, and these costs are often passed on to consumers. You also need to bring a shopping list. Shoppers who use lists spend less on groceries and less on impulse purchases (read: junk food). Think of your shopping list as a way to reiterate your desire to improve your diet and lose weight every time you sit down and write about it.
related: 10 tips for healthy shopping Credit: gpointstudio / iStock / Getty Images
13. Customize your weight loss plan
to find the "perfect" weight loss plan? Guess what - no! In fact, studies have shown that almost any diet can lose weight - high carbs, low carbs, ancient diets, weight watchers, Atkins, or many other popular diets. To lose weight successfully, you have to burn more calories than you eat. If you find a plan that allows you to do that, you'll lose weight. However, research also tells us that it is important to choose an appropriate plan for your food preferences and lifestyle. Choose the right weight-loss plan for you and reject the one that is not for you. This may require some different programs and mixing them to meet your tastes and needs.
Credit: span> rigomoz / mixed image / Gatty image H3> 14. Stopping drinking is one of the most effective ways to lose weight. Just one strong drink consumes 100 calories, and studies show that we don't adjust our diet to account for these extra calories, making moderate drinking a risk factor for obesity. If it's unrealistic to give up the idea of beer, wine or cocktails altogether, then the next time you're out, try some simple, calorie efficient exchanges. Dilute your drink with natural flavored soda. Don't use a high calorie drink mix that contains candy juice and soda. In addition, you can choose alcoholic beverages and sodas: waistline - and Wallet - thank you.
correlation: 13 the worst alcoholic beverages will definitely damage your diet Credit:
15. By now you may have heard that at least half of the grain should be whole wheat. Why? Unlike refined "white" carbohydrates, whole grains are rich in important nutrients and provide a large amount of hungry extrusion protein and fiber. In addition, studies have shown that higher whole grain intake is associated with a lower risk of obesity. To add whole grains to your diet, start simply. Choose whole wheat pasta instead of refined alternatives, use whole wheat crumbs, and try a whole wheat cereal without sugar, such as oatmeal. When shopping, look at the ingredients list to make sure you really get the whole wheat. It should be said "whole wheat flour", "whole wheat oats", "whole wheat" or other similar foods as one of the original ingredients.
correlation: 16 kinds of dietary carbohydrate Credit: Alex pro9500 / iStock / Getty Images
What do you think?
do you currently use these "tips" to help control weight? Did you have a surprise? Which one are you most likely to try? Share your thoughts and thoughts with us in the comments below.
correlation: 14 kinds of food to help you get lean : span> Tara Moore / taxi / Gatty image