1. Define Objectives
Prior to motivate yourself to exercise regularly, you must specify the purpose. What would be achieved by exercising? Like what the desired results after a workout? If you already have a goal, then you will be motivated to achieve that goal. You can start by enrolling in one of the trusted fitness club or buy their own fitness equipment. Too busy with office duties? Try and jump rope, dumbbell, hula hoop, or other activity that may trigger you keep exercising without a gym.
2. Listen to Music When Sports
Quoted from Livestrong, a certain music can help improve the outcomes of aerobic exercise or other sports. Studies conducted Research Institute for Sport and Exercise Science at Liverpool, England, revealed, raising the tempo of music can increase the range of cycling up to several miles. The faster tempo music, the faster you move to the music as well so it will be more intense workout.
For example, spinning or exercise using static bicycle. Listening to music that fast tempo, your feet will be eager to pedal faster. An intense workout, can burn more calories so that training is more effective to show the desired results.
3. Write Health Diary
According to fitness experts Anuradha Inamdar as reported by the Times of India, writes health diary every day and keep the daily eating habits, can help you lose weight. In a health diary, you can write whatever details that you eat every day, whether healthy or unhealthy. Write also a variety of matters relating to your health.
Write a few types of foods and their benefits and how important food is to the body. Create also a 'food pyramid', such as weight gain, weight loss or do you maintain it. Then write down the plans of activities you will participate and do every day, for example, what foods should you eat so the weight can be reduced, how much water you drink and who touched you in a week workout schedule.
Once you have set everything in the 'health diary', start doing things according to what is already written. Do not forget to analyze your schedule every day and still make changes to suit the needs of the body.
4. Portrait of You Will Eat Foods
Many studies show that photographing food can help you reduce weight by 5 percent. Robert A. Carels, PhD, professor of the department of psychology at Bowling Green State University suggested to take pictures of food with a camera phone before and after eating.
Why is this an effective way? Creating a food diary is more effective in a visual form to find out what and how much food is consumed. That way, you can control your intake of food per day.
5. Sports in Group
Invite your friends to exercise together. According to Tim Lohman, professor from the University of Arizona, as a group exercise can lose weight faster. Expert exercise and body composition is suggested to exercise together, at least once a week. Friends in sport can help you more spirit and motivated to be diligent to the gym. "Sports activities will be more fun when with people we knew," Lohman said, as quoted from the Health.
6. Reduce Consumption of Animal Protein
Reduce consumption of red meat, fish or chicken as side dish. Expand the vegetable rather than a side dish at dinner. For example, just add a few pieces of chicken in the stir-fry green beans or sprinkle some shredded meat on a fresh salad. You can also replace a side dish with tofu, tempeh or fungus.
7. Do not Miss Carbohydrates
Foods rich in carbohydrates is the most effective barrier hungry than protein or fat. Carbohydrates make full longer effect because the body more slowly digested than other foods. Giving rise to the sensation of fullness in both the brain and stomach.
Choose foods that contain carbohydrates resistant starch or starch which takes longer to digest. You can get it from brown rice, whole wheat bread, potatoes, beans, vegetables and various types of sweet potatoes or tubers. (nan/59/12)
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