How to lose weight every day and every hour Eleonora BolsiHow to lose weight / Tricks to lose weight How to lose weight every day, intervening hour by hour with the right dietary tricks, to awaken the metabolism and promote weight loss at any time of the day? We find out thanks to the plan of nutritionist Megan Casper . HOW TO LOSE EVERY DAY AND EVERY HOUR What to do in the morning. Before breakfast. Start the day with two glasses of water. This is because as soon as you wake up you are dehydrated from the lack of water during the day, and because in this way the metabolism is increased by 25%. You can mineralize it with lemon juice, bits of ginger, cucumber or sliced ​​citrus. Eat a hearty but nutritious and balanced breakfast. You can prepare oatmeal porridge with skim milk, eat a skimmed yogurt with 2 tablespoons of muesli, drink a sugar-free orange juice, combine a fruit of your choice with lean ricotta, or even make yourself an omelette with an egg and a egg white or just egg whites, to be combined with fruit compote and a latte. If you want to have ideas for a similar breakfast, here is the ideal breakfast for weight loss. Work out in the morning. You can do a maximum of half an hour of mixed activity, for example bodyweight exercises or HIIT, or dedicate part of the morning to the gym. In fact, it seems that in the morning the slimming effect of physical exercise is greater. If you are not hungry when you wake up, you can also do it after drinking the water, but remember to have breakfast immediately afterwards. Drink more. Drink more water early in the day, from breakfast to lunch. In this way you will maximize the detoxifying and purifying effect of hydration on the body. Have a small, high-fiber snack an hour and a half before lunch. That way you don’t get too hungry for lunch. Plus, add micronutrients and fiber to your diet. For example 10 almonds, a carrot and half a finger of Parmesan cheese, a glass of skimmed milk and a small fruit, a piece of extra dark chocolate plus a small citrus fruit or a glass of juice. This way you keep yourself on 100 calories. What to do from lunch to afternoon. Have a vegetarian lunch. For example, a legume soup with a small piece of seitan or with two tablespoons of rice, or with vegetables, a salad with a medium potato, endive, an egg, a plate of pasta al dente with vegetables, a drizzle of oil just and low-fat cheese as a first salt in chunks. Take a walk right after lunch. Not only does it reduce stress, it aids in digestion and reduces intestinal bloating. If you take your lunch break or are at work, take ten minutes for a stroll. If you are at home, use a treadmill and run it on low speed and low incline for up to fifteen minutes. Two hours after a meal, drink a cup of green tea. Green tea improves metabolism, but it should never be taken close to main meals, because the tannins interfere with digestion. Better to wait two hours, and indulge in a cup of green tea, to give your body a nice boost of antioxidants. Make a snack (with fiber and protein): the ideal snack is a fruit paired with half a pack of cottage cheese or skimmed Greek yogurt, or even a low-fat white yogurt with a teaspoon of honey or malt or molasses and one of oat flakes . Keep a food diary in the afternoon . Write down your new eating habits and your progress or goals. Doing it in the afternoon motivates you more than in the morning. Do a few minutes of low-intensity physical activity. Awaken your metabolism with a very small session of HIIT activity. Here’s how to do just one effective minute of HIIT a day. What to do in the evening Dinner with lean proteins, whole carbohydrates (or tubers) and vegetables. Go for lean proteins (from chicken, turkey, tofu, tempeh, white fish like cod, or plain tuna) to pair with half a serving of carbohydrates (e.g. 40 grams of basmati rice, pearl barley, quinoa) or a regular potato or boiled dessert or 50 grams of wholemeal bread. Add many vegetables to the dish, seasoned lightly, and customized with fresh or dried aromatic herbs. Make a meal plan for the next day. This way you organize yourself and stay motivated without leaving anything to chance. Meditate for half an hour. Do a small session of meditation or stretching or breathing and progressive muscle relaxation before the evening relaxation. This reduces cortisol and ensures a more restful night’s sleep. Reduce blue light sources. If you use your cell phone in the evening, watch TV or sit at your PC, use apps to reduce the effects of blue light, which leads to nervousness and insomnia. Also in the house use warm lights for night lighting. Go to bed early and in the company of a good book. Don’t go to bed too late. Try to get some more sleep, especially if you work outside all day.

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How to lose weight every day and every hour

How to lose weight every day, intervening hour by hour with the right dietary tricks, to awaken the metabolism and promote weight loss at any time of the day?
We find out thanks to the plan of nutritionist Megan Casper .

HOW TO LOSE EVERY DAY AND EVERY HOUR

What to do in the morning.

  • Before breakfast.
    Start the day with two glasses of water. This is because as soon as you wake up you are dehydrated from the lack of water during the day, and because in this way the metabolism is increased by 25%.
    You can mineralize it with lemon juice, bits of ginger, cucumber or sliced ​​citrus.
  • Eat a hearty but nutritious and balanced breakfast. 
    You can prepare oatmeal porridge with skim milk, eat a skimmed yogurt with 2 tablespoons of muesli, drink a sugar-free orange juice, combine a fruit of your choice with lean ricotta, or even make yourself an omelette with an egg and a egg white or just egg whites, to be combined with fruit compote and a latte.
    If you want to have ideas for a similar breakfast, here is the ideal breakfast for weight loss. 
  • Work out in the morning. 
    You can do a maximum of half an hour of mixed activity, for example bodyweight exercises or HIIT, or dedicate part of the morning to the gym. In fact, it seems that in the morning the slimming effect of physical exercise is greater. If you are not hungry when you wake up, you can also do it after drinking the water, but remember to have breakfast immediately afterwards.
  • Drink more. 
    Drink more water early in the day, from breakfast to lunch. In this way you will maximize the detoxifying and purifying effect of hydration on the body.
  • Have a small, high-fiber snack an hour and a half before lunch. That way you don’t get too hungry for lunch. Plus, add micronutrients and fiber to your diet.
    For example 10 almonds, a carrot and half a finger of Parmesan cheese, a glass of skimmed milk and a small fruit, a piece of extra dark chocolate plus a small citrus fruit or a glass of juice. This way you keep yourself on 100 calories.

What to do from lunch to afternoon.

  • Have a vegetarian lunch.
    For example, a legume soup with a small piece of seitan or with two tablespoons of rice, or with vegetables, a salad with a medium potato, endive, an egg, a plate of pasta al dente with vegetables, a drizzle of oil just and low-fat cheese as a first salt in chunks.
  • Take a walk right after lunch.
    Not only does it reduce stress, it aids in digestion and reduces intestinal bloating. If you take your lunch break or are at work, take ten minutes for a stroll. If you are at home, use a treadmill and run it on low speed and low incline for up to fifteen minutes.
  • Two hours after a meal, drink a cup of green tea. 
    Green tea improves metabolism, but it should never be taken close to main meals, because the tannins interfere with digestion. Better to wait two hours, and indulge in a cup of green tea, to give your body a nice boost of antioxidants.
  • Make a snack (with fiber and protein): the ideal snack is a fruit paired with half a pack of cottage cheese or skimmed Greek yogurt, or even a low-fat white yogurt with a teaspoon of honey or malt or molasses and one of oat flakes .
  • Keep a food diary in the afternoon . Write down your new eating habits and your progress or goals.
    Doing it in the afternoon motivates you more than in the morning.
  • Do a few minutes of low-intensity physical activity.
    Awaken your metabolism with a very small session of HIIT activity.

Here’s how to do just one effective minute of HIIT a day. 

What to do in the evening

  • Dinner with lean proteins, whole carbohydrates (or tubers) and vegetables. Go for lean proteins (from chicken, turkey, tofu, tempeh, white fish like cod, or plain tuna) to pair with half a serving of carbohydrates (e.g. 40 grams of basmati rice, pearl barley, quinoa) or a regular potato or boiled dessert or 50 grams of wholemeal bread. Add many vegetables to the dish, seasoned lightly, and customized with fresh or dried aromatic herbs.
  • Make a meal plan for the next day.  This way you organize yourself and stay motivated without leaving anything to chance.
  • Meditate for half an hour. Do a small session of meditation or stretching or breathing and progressive muscle relaxation before the evening relaxation. This reduces cortisol and ensures a more restful night’s sleep.
  • Reduce blue light sources. If you use your cell phone in the evening, watch TV or sit at your PC, use apps to reduce the effects of blue light, which leads to nervousness and insomnia. Also in the house use warm lights for night lighting.
  • Go to bed early and in the company of a good book. Don’t go to bed too late. Try to get some more sleep, especially if you work outside all day.
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