How to Lose Weight

1. Increase Time Sports
If you have a regular exercise schedule, it's time to add portions and exercise time. For those of you who do not have a regular schedule, immediately came to the gym. Try using the elliptical trainer for 40 minutes in 5 days, it will help you lose weight, and body will feel fitter.
2. Sleep Disorders
Here are ways to sleep well for weight loss as reported mnn.com
3. Plan to extend the hours of sleep
Complete daily tasks early in advance in order to have more time to sleep. According to dr. Oz, if you can add a single hour of sleep, can reduce average about 6.35 kg per year.
4. Remind yourself when it's time to sleep
The body can not always control when to wake up. But we can sure start sleeping at the right time and get a good night's sleep. What is needed is a set alarms to remind when to sleep, not just a time to wake up in the morning
Depending on when to get up, cut 7.5 hours of time to determine when to wake from sleep. It would be better if you add one hour early so there is time to get ready for bed.
5. Take supplements to calm
Try to take calcium and magnesium that help calm the nervous system and acts as a natural sleep aide. Safe dose is 600 milligrams of calcium and 400 milligrams of magnesium.
6. Turn off the lights
The best sleep environment is dark, quiet and cool. Be sure to install curtains or an eye mask to block out light that can make the stay awake.
If you can, turn off all electronic devices that emit light from the bedroom, such as TVs and computers. Dark helps stimulate the body's production of melatonin, a hormone that causes drowsiness.
7. Perform relaxation
Stress can disrupt rest. Eliminate stress can help you sleep by the soothing practice relaxation techniques, such as deep breathing, meditation or progressive muscle relaxation exercises.
Try listening to soothing music or a warm bath before bed. When you're relaxed, your heart rate and breathing slow down, prepare the body to go into natural sleep.
Eating and Drinking Lose Weight
1. Avoid Carbonated Drinks
In the small bottle of fizzy drinks are 250 calories all come from sugar. Moreover, in the fizzy drink contained no vitamin. Women are too often drink soda are more likely affected by obesity, diabetes or osteoporosis.
2. Forget Junk Food
Fast food is loaded with calories mostly from fat. In fact, one serving of fast food especially junk food type contains the total number of calories we need in one day. Do not consume fast food and you will lose weight in a week.
3. Reduce Portion Eating
Of course it is difficult for you to reduce the size of the meal. Therefore, you can simply set aside a half portion of food from the plate. Stick to eating smaller portions.
4. Eat More Often
Eat five times a day in small portions will help your metabolism and help you lose weight. By eating small meals more often will make you not feel hungry so preventing hunger and desire to eat excessive.
5. Increase Fruit and Vegetables
If you seriously want to lose a little weight in a week, one of the ways to do besides adding to eat is to multiply the quantity of fruits and vegetables. You can replace potato chips or chocolate with fruit. That way not only your weight down but also get the nutrients your body healthy.
6. Drink Before Eating
Did you know drinking water 5-10 minutes before meals to reduce hunger? Drink water before you eat and you will be able to reduce the size of the meal. With the increase drinking water can also help increase your metabolism.
7. Search Applications Help Diet Program
Today many applications that can be downloaded for free and paid, to ease you through a healthy diet program anywhere and anytime. Seven of them, you can see here.
8. Replace White Rice with Brown Rice
Solution if you want to slim down in a short time is to replace white carbohydrates with complex carbohydrates. Carbohydrates take longer to be digested by the body, so that the stomach feel full longer. Plus because it is hard to digest, so the body uses a lot of energy is useful to reduce calories. Brown rice, potatoes (boiled), beans and whole wheat bread are included in the group of complex carbohydrates that are rich in fiber.
9. Avoid Fried Food
Fried foods are potentially save trans fats that can raise cholesterol and cause excessive accumulation of fat in the body. Therefore, we recommend the consumption of processed foods with boiled, roasted, spiced, steamed or soup.