Daily Routine

Add to your Daily Routine :

must 20 things to add :

 

1: Eat an early dinnerExperts have gone back and forth on whether eating late leads to weight gain, but a recent study published in the journal Obesity found a solid link. Northwestern University researchers looked at the eating and sleeping patterns of 52 adults and found that those who regularly ate after 8 p.m. ingested the most calories and carried the most body fat.

2: Weigh yourself dailyStepping on the scale can be disheartening, particularly after an indulgent weekend ("I gained five pounds since Friday?!"). But it's best to face your fears, because as it turns out, weighing yourself regularly can actually help you stay slim. Scientists at the University of Minnesota discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often.

3: Eat a boring diet The novelty of new foods drives us to consume more, so by removing the novelty, we feel fuller, faster. We not suggest you to choose 1 meal and eat it every day, for the rest of your life, but the more routines you establish, the more your belly will shrink. Start with lunch. If you find yourself scratching your head every day when the clock strikes noon, you'll end up eating impulsively and taking in more calories.

4: Reward yourselfOnce you've established a healthy routine, you need to establish a reward system. Think of those pioneers who traveled the Oregon Trail. It's a trip known best for being rife with danger, but it was also rife with sluggish tedium. Early American settlers wouldn't have completed the journey without the proverbial promise of milk and honey at the end, and neither will you stay the course of a repetitive diet without something more closely resembling literal milk and honey.

5: Read diet and exercise tipsOne Canadian study found that being exposed to nutrition and exercise advice led people to make smarter diet and lifestyle choices. To ensure you stay focused on maintaining a healthy weight, subscribe to a health-related magazine or frequent a nutrition-focused blog.

6: Eat breakfastA study from the American Journal of Epidemiology found that people who skipped breakfast were 4.5 times more likely to be obese. They don't call it the most important meal of the day for nothin��eating a nutritious morning meal jumpstarts your metabolism and prevents you from overindulging throughout the day.

7: Take snack breaksSnacking sometimes gets a bad rap, but planning nutritious snacks throughout your day can actually keep you skinny. A recent study released by the Nutrition Journal found that consuming low-sugar, high-protein snacks promotes weight loss. The reason: Healthy snacking keeps your blood-sugar from spiking, preventing hunger pangs, cravings, and body fat storage.

8: Drink waterAlmost 60 percent of your body is water, which makes it vital to every important metabolic process. In one study of 173 overweight women, those who added 1 liter of daily water to their diets lost five extra pounds over the course of a year, and if you time it right, the effects can be even greater. When researchers from Virginia Tech had subjects drink two glasses of water before each meal, they found that those subjects lost 30 percent more body fat over 12 weeks. That said, making beverage blunders is one of the easiest ways to gain belly fat--as the average American drinks 450 sugar-loaded calories a day.

9: Order a la carteA study from the Journal of Public Policy & Marketing found that diners consume more calories when they order combo meals because they end up with more food than they want or need. Our stay-skinny advice: Resist the temptation of the almighty "value" meal and order a la carte items, like a modestly sized burger and a non-fried side dish. You'll save both calories and cash.

10: Choose whole grainsChoosing nutrient-rich whole grains over processed, white flour-based products can play a major role in keeping you lean. In a study published in the American Journal of Clinical Nutrition, researchers discovered that obese participants who added whole grains to their diets lost more belly fat than those who did not. One of the key weight-loss benefits of whole grains: Their healthy dose of fiber helps slow digestion, keeping you fuller longer.

11: Eat spicy foodA 1999 study in the British Journal of Nutrition found that eating spicy foods may promote weight loss. Research participants who ate a spicy appetizer before a meal ate significantly less than those who consumed a non-spicy app.

12: Sleep for 6 to 8 hours each night Getting a good night�s sleep has been linked to a host of major health benefits, not the least of which is maintaining healthy body weight. In a study from Harvard University, participants who slept for fewer than six hours or more than eight hours each night gained significantly more weight than those who slept for six to eight hours.

13: Manage stressA study in the American Journal of Epidemiology found that dealing with work-, finance-, or relationship-related stress can lead to weight gain. When you stress, your body releases cortisol, a hormone that promotes abdominal fat storage.

14: Take the stairsMost of us are aware that formal exercise is a key component in maintaining a healthy weight, but simple choices like taking the stairs can be just as important if you want to stay trim. One Mayo Clinic study found that participants who unconsciously moved more throughout the day were able to maintain their weight much easier than those who were more sedentary�even though both groups exercised the same amount.

15: Chew thoroughlyA study published in the American Journal of Clinical Nutrition found that chewing more and eating slowly caused participants to ingest fewer calories. According to the study�s researchers, the increase in chewing simultaneously lowered levels of appetite-stimulating hormones and increased levels of appetite-suppressing hormones.

16: Walk after mealsTaking a walk after dinner can help you lose weight, and not just because walking burns calories. According to one Mayo Clinic study, light, post-meal exercise�like walking�can lower your blood sugar and prevent your body from storing fat.

17: Keep healthy food on handA great way to ensure you make nutritious food choices: Surround yourself with healthy options. Don�t use convenience as an excuse for a shameful diet. Keep fresh fruit on your kitchen counter, store healthy snacks like nuts (or anything from this must-have list of the 50 Best Snack Foods in America) in your desk at work, keep pre-washed, pre-cut vegetables in your fridge.

18: Learn to take a jokeA 2006 study in the International Journal of Obesity found that laughing for 15 minutes each day can help you burn 10 to 40 calories, depending on your body size and the intensity of your laughter. This adds up to about one to four pounds of fat lost per year.

19: Eat proteinA study in Nutrition Metabolism found that dieting participants who increased their protein intake to 30 percent of their overall diet ate roughly 450 fewer calories throughout the day and lost about 11 pounds over the course of 12 weeks. Eating protein increases lean muscle mass, which keeps your metabolism running on high�even when you�re resting. Protein also keeps you full, making you less likely to overeat. For maximum health and weight-loss benefits, aim to include protein in all of your meals and snacks.

20: Avoid dinner distractionsWith laptops, smartphones, and iPods aplenty, we've become accustomed to round-the-clock entertainment. But your mealtime may be one time of day we should fight our addiction to amusement. Researchers at the University of Birmingham found that diners who were distracted at mealtime consumed significantly more unhealthy snack foods later on than those who paid close attention to what they ate. One possible explanation: When you don�t pay attention to the meal you�re eating, your brain doesn't fully register the experience.