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When you are trying to lose weight, it is very important to eat healthy foods, exercise regularly, and move more
We desperately want to lose weight, but cold winter evenings simply tempt us to eat something tasty to lift our spirits or drink a cup of sweet cocoa. And sometimes, from cold and fatigue, you are drawn to the refrigerator, otherwise sleep does not come.
What are the 10 rules you need to follow to quickly get rid of excess weight, tells WebMD.
When you are trying to lose weight, it is very important to eat healthy foods, exercise regularly, and move more. But there are also small changes you’ll need to make in the evening to shed those extra pounds.
1. Keep your evenings busy.
People often overeat in the evening because they are bored. Find something to do before bed. Let it be a walk, reading, journaling, talking with a friend. You can start a new hobby – knitting, drawing. This is a great way to take your mind off food when you’re bored.
2. Go to bed on time
If you want to lose weight, you need enough sleep. Set a clear schedule and stick to it to get enough sleep. Going to bed on time will help you avoid running to the refrigerator looking for something to snack on.
3. Train in the evenings
Physical activity in the evening can also be very beneficial. Two words of caution: Don’t exercise right before bed and don’t engage in very intense sports – this can impair your quality of sleep. Try to go for a run or exercise two hours before going to bed.
4. Don’t eat before bed
If you eat dinner or a snack right before bed, this will significantly reduce your weight loss efforts. And while the actual time doesn’t really matter, many people who eat late at night choose high-calorie foods. And this leads to weight gain. Late meals and snacks can interfere with your ability to sleep well. Try not to go into the kitchen two hours before bed.
5. Pack your own lunch
Instead of going out to eat at a cafe or cafeteria during your lunch hour, save money and pack a lunch the night before. Eating out often entails consuming more fat and salt. And for lunch with you, you can choose healthier options – proteins (almonds) or pieces of turkey, whole grains, low-fat milk, lots of vegetables and fruits.
6. Stick to a schedule
If you overeat in the evening, it may be because you haven’t eaten enough during the day. The best way to combat this is to eat regularly. This way, your body will remember when to expect food. Snacking between lunch and dinner is fine, but try not to overdo it.
7. Turn off the TV
You may enjoy watching TV while eating dinner. But such a meal will not be good for you. It’s worth focusing on what you eat and avoiding overeating. TV distracts you from how much and what you eat.
8. Brush your teeth after dinner
To encourage yourself to avoid eating late in the evening or at night, make it a habit to brush your teeth after dinner. If your teeth are already clean, you’ll probably think twice about snacking before bed. Remember to wait at least 60 minutes before brushing your teeth, especially if you ate something sour, such as lemon.
9. Relieve stress
Stress leads to weight gain. Try to find time to relax in the evening. Deep breathing techniques and mindfulness meditation are great ways to relax. Reducing your stress levels can also do wonders for the quality and duration of your sleep.
10. Turn off the lights
Sleeping in a completely dark room is another habit to add to your list. It helps you sleep better. If you’re trying to lose weight and improve your health, close your windows to block out light. Try blackout curtains. Put your phone and laptop away at least 30 minutes before bed. A sleep mask may also help.
