20 Tips for the Kilo Kilo Program To Lose Weight
You certainly must have already followed at least once a reality television. There are musicals, those in which people exchange house with each other and to those accompanying the obese weight loss process, such as Extreme Weight Loss - or by Kilo Kilo - as it is known in Brazil.
Extreme-Weight-Loss
Broadcast by ABC in the United States, and the TV channel subscription Discovery woman in Brazil, the program follows the work of guidance of coach Chris Powell to participants who are overweight. It changes to the home of these people and helps in changing the diet and physical exercise, in favor of weight loss. Therefore, he has the help of his wife Heidi Powell, who also participates in the program as co-trainer.
Today we know 20 tips to lose weight the program by Kilo Kilo:
1. Set goals
Before you start putting into practice the new diet and how often you will practice the exercises, a tip to keep in mind the goal you want to achieve and plan what you should do each week to get what you want.
Think about how much weight you can lose during this time, but be sure to be realistic and practical putting these goals into numbers that can be achieved.
2. Start the day by making a promise to yourself
The second tip is to commit himself to effectively change habits for a healthier life and strive to fulfill the promise. We put little notes on the refrigerator or in the mirror to remember the goal that the person must meet that day.
According to Chris, in the Kilo Kilo program participants start the day promising themselves that they will work out for at least five minutes. He says it is not only practiced by activity in yes, but about making a promise and be able to fulfill it. Thus, the person is motivated and her confidence increases.
3. Eating more times a day
People who have maintained the ideal weight for more than a few years tend to eat an average of five times per day. They make more meals with smaller amounts, which contributes to keeping the body without hunger for longer, reduces appetite at mealtimes, avoiding exaggerated binges, and increases energy.
4. Be sure to have breakfast
Coupled with the previous tip there is the need to not skip breakfast. You can even fall into the fallacy that to lose weight you need to eat less. But in fact the main key challenge is to eat well. If you do not eat breakfast thinking about it or because they are hungry, you risk spending the whole morning on an empty stomach and get extremely hungry lunchtime.
Result: you can be more difficult to control and feel satiated, end up eating more than I should and gaining more calories. So it is always better to eat several times a day, but in the proper amount, according to the tips of Kilo by Kilo.
ARTIGOS COMPLEMENTARES:
Programas de Televisão Para te Inspirar a Emagrecer
10 Dicas de Chris Powell para Emagrecer
Como Queimar Calorias Sem Fazer Exercícios
Como Praticar Exercícios Melhora um Relacionamento – 10 Formas
5. Beber água
5. Drink water
6. Remove the sugar of at least one daily meal
As at the beginning of the shift to a more healthy routine can be very difficult to change habits at once, it is important to go making the changes gradually. So, a tip of the program by Kilo Kilo is to commit to taking the industrialized sugar gradually feeding, starting to eliminate it from a daily meal.
7. Stay away from soft drinks
Soft drinks have a lot of calories and will completely derail your diet. We drink twice with sodium if you buy the same quantity of milk, almost six times more sodium than one fruit juice.
A university study in the United States shows that both groups consumed daily 450 calories with candies and sweets and another group the same amount of calories with soda. Refrigerant consumers have gained a significant amount of weight, but consumers of candy and sweets do not gain as much weight because ended decreasing slightly its desire to eat, an effect that the refrigerant consumption does not bring.
So if you want something sweet, it is better to chew than drinking soda. But it is clear that the program Kilo by Kilo recommends stopping the use of both a diet!
8. Make time to exercise a little every day
Given that it takes time for the body to get used to new habits, it is also important to find space for daily physical exercise, so that they are rapidly incorporated into the routine.
This does not mean you have to spend hours every day in the gym. But on days when you can not go, you can take a walk or a half hour of running, for example.
9. Stay away from foods with partially hydrogenated oils
For Kilo for kilo, it is important to consume foods that have in their composition partially hydrogenated oils, as well as not have good nutritional value, they also contribute to the clogging of the arteries.
10. Control the amount of servings
The first step to be able to control the portions is not eating exaggerated amounts of food three times a day and go to make meals every three hours. Therefore, as the person is satisfied, the portions will also be smaller. The Kilo by Kilo suggests consuming foods like almonds, banana, protein shake and small string cheese slices.
Leia mais
You certainly must have already followed at least once a reality television. There are musicals, those in which people exchange house with each other and to those accompanying the obese weight loss process, such as Extreme Weight Loss - or by Kilo Kilo - as it is known in Brazil.
Extreme-Weight-Loss
Broadcast by ABC in the United States, and the TV channel subscription Discovery woman in Brazil, the program follows the work of guidance of coach Chris Powell to participants who are overweight. It changes to the home of these people and helps in changing the diet and physical exercise, in favor of weight loss. Therefore, he has the help of his wife Heidi Powell, who also participates in the program as co-trainer.
Today we know 20 tips to lose weight the program by Kilo Kilo:
1. Set goals
Before you start putting into practice the new diet and how often you will practice the exercises, a tip to keep in mind the goal you want to achieve and plan what you should do each week to get what you want.
Think about how much weight you can lose during this time, but be sure to be realistic and practical putting these goals into numbers that can be achieved.
2. Start the day by making a promise to yourself
The second tip is to commit himself to effectively change habits for a healthier life and strive to fulfill the promise. We put little notes on the refrigerator or in the mirror to remember the goal that the person must meet that day.
According to Chris, in the Kilo Kilo program participants start the day promising themselves that they will work out for at least five minutes. He says it is not only practiced by activity in yes, but about making a promise and be able to fulfill it. Thus, the person is motivated and her confidence increases.
3. Eating more times a day
People who have maintained the ideal weight for more than a few years tend to eat an average of five times per day. They make more meals with smaller amounts, which contributes to keeping the body without hunger for longer, reduces appetite at mealtimes, avoiding exaggerated binges, and increases energy.
4. Be sure to have breakfast
Coupled with the previous tip there is the need to not skip breakfast. You can even fall into the fallacy that to lose weight you need to eat less. But in fact the main key challenge is to eat well. If you do not eat breakfast thinking about it or because they are hungry, you risk spending the whole morning on an empty stomach and get extremely hungry lunchtime.
Result: you can be more difficult to control and feel satiated, end up eating more than I should and gaining more calories. So it is always better to eat several times a day, but in the proper amount, according to the tips of Kilo by Kilo.
ARTIGOS COMPLEMENTARES:
Programas de Televisão Para te Inspirar a Emagrecer
10 Dicas de Chris Powell para Emagrecer
Como Queimar Calorias Sem Fazer Exercícios
Como Praticar Exercícios Melhora um Relacionamento – 10 Formas
5. Beber água
5. Drink water
6. Remove the sugar of at least one daily meal
As at the beginning of the shift to a more healthy routine can be very difficult to change habits at once, it is important to go making the changes gradually. So, a tip of the program by Kilo Kilo is to commit to taking the industrialized sugar gradually feeding, starting to eliminate it from a daily meal.
7. Stay away from soft drinks
Soft drinks have a lot of calories and will completely derail your diet. We drink twice with sodium if you buy the same quantity of milk, almost six times more sodium than one fruit juice.
A university study in the United States shows that both groups consumed daily 450 calories with candies and sweets and another group the same amount of calories with soda. Refrigerant consumers have gained a significant amount of weight, but consumers of candy and sweets do not gain as much weight because ended decreasing slightly its desire to eat, an effect that the refrigerant consumption does not bring.
So if you want something sweet, it is better to chew than drinking soda. But it is clear that the program Kilo by Kilo recommends stopping the use of both a diet!
8. Make time to exercise a little every day
Given that it takes time for the body to get used to new habits, it is also important to find space for daily physical exercise, so that they are rapidly incorporated into the routine.
This does not mean you have to spend hours every day in the gym. But on days when you can not go, you can take a walk or a half hour of running, for example.
9. Stay away from foods with partially hydrogenated oils
For Kilo for kilo, it is important to consume foods that have in their composition partially hydrogenated oils, as well as not have good nutritional value, they also contribute to the clogging of the arteries.
10. Control the amount of servings
The first step to be able to control the portions is not eating exaggerated amounts of food three times a day and go to make meals every three hours. Therefore, as the person is satisfied, the portions will also be smaller. The Kilo by Kilo suggests consuming foods like almonds, banana, protein shake and small string cheese slices.
Leia mais
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