5 Easy Ways To Lose weight, 20 minutes at a time


Do you need small tests changes lead to great results? Shaving 100 calories from your daily intake is a simple way to lose about one pound of weight each month. How? One pound is equivalent to approximately 3,500 calories. Divide that number by the number of days in a month, and that means you need to reduce about 115 calories from your daily intake.

Although the small adjustments do not indicate changes during the night on the scale, they add up. In fact, research from the National Weight Management Registry suggests that slow and small changes in lifestyle are more effective when it comes to losing weight and maintaining it. Take a look at these easy and delicious exchanges: we bet you will not even notice that 100 calories are missing.

Committing to losing weight is a big enough challenge on its own, and even more challenging if you have a full schedule. You may think you need to block a large amount of time to go to the gym or cook meals from scratch, but that is not the case. Even if you have 20 minutes to spare, you can use that time to stay active, mark your diet and make serious progress.

Try these five 20 minute activities to conquer your weight loss goals.

1. DO A HIIT TRAINING

If you only have 20 minutes a day to exercise, the ACE certified personal trainer, Amanda Dale, says you should focus on HIIT or high-intensity interval training. Add resistance using weights, kettlebells or resistance bands.

"Working at high-intensity intervals burns fat faster than working at a steady state intensity," Dale says, echoing many studies, "and the post-combustion effect of exercising at high intensity means you'll also burn more calories after training. "

2. ACCUMULATION OF HEALTHY FATS IN THE MARKET

A good tour of the grocery store can simplify the process of preparing your food and help you choose foods intelligently day after day.

Nutritionist Kimberly Gomer, director of nutrition at the Pritikin Longevity Center + Spa in Miami, recommends buying whole foods unprocessed whenever possible. "Store fruits, vegetables, whole grains [like] oats, quinoa and brown rice, vegetable proteins [like] beans and lentils, egg whites, Greek yogurt, cottage cheese and a little bit of salmon and chicken breast," she says.

It's also important to eat easy, nutrient-rich snacks to help control your appetite throughout the day, according to dietitian Cara Harbstreet of Street Smart Nutrition. Think fresh fruit, raw nuts, and protein bars.


3. GO RUNNING AFTER LUNCH

Take an extra 20 minutes during your afternoon break to get moving. "Going for a walk after a meal will not necessarily deny [your] calorie intake," says Dale, "but it can [increase] the speed at which food moves through [your] stomach, resulting in a lower level of blood sugar ", which in turn, helps stabilize your appetite and reduce cravings.

4. PREG. DINNER INGREDIENTS FOR THE WEEK

Planning your dinners ahead of time is an infallible way to make sure you eat nutritious and satisfying meals every night. Harbstreet recommends preparing the main ingredients first, whether it is roasting vegetables, cooking a batch of quinoa or preparing salad dressings. "Then, when it's time to reheat and serve, [I only] add my favorite ingredients, dressings, and spices to avoid boredom with the same foods," he says. See our Beginner's Guide to meal planning for more information.

5. ADD INTERVALS TO YOUR CARDIO

Your cardio training does not have to be a long way to be effective, according to Dale. To increase your heart rate and, at the same time, burn more fat, experiment with progressive interval training. "Instead of running 20 minutes at a speed of 6.0," he says, "try running a minute at 9.0 and walking 30 seconds at 4.0, progressively adding 10 seconds to race and recovery times until you've reached 20 minutes." For more details, we recommend this short tape training.

If running is not your favorite form of cardio, you can incorporate intervals like these into a cycling, swimming, or jump rope routine to get the same effect.

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