diet tips: Lose 4 kilos in 4 weeks

To lose weight, it does not take radical. Recent studies by the Lincoln Medical Center NY (USA), show that small changes are more effective in the long term. The secret is to change our behavior so that we get access to our goals without having to make our life hell. Here are some tips that will allow you to give passport to fat, define muscle and lose weight. 

WEEK 1 

Start the day with coffee and a dash of cinnamon 

A coffee will be launched because caffeine increases the basal metabolism in the morning. Combine coffee and cinnamon has also effects on the regulation of blood sugar levels, helping you not fat inwhichthe in the gut. 

Changes refreshments cold sparkling water and lime 

Your body can not regulate liquid calories. The result is that you'll probably be accumulating calories without realizing it. Instead, stop the cold water and lime. Do not add too much sugar, because it'll ruin the benefits. 

Take daily L-glutamine 

This amino acid will seek to maintain your muscle mass, even if you do not go to the gym with you should asuduidad. It also boosts the immune system and improves digestion, so you absorb nutrients better and will eliminate fat in a healthier way. 

WEEK 2 

Change your cereals by fibrous fruit 

After exercise the body's ability to use carbohydrates doubles. But if you're not training, sugar is stored in the body as fat. 

30/50/20 Put on your plate 

This is 30% protein, 50% vegetables and 20% carbohydrate low glycemic index. The vegetables increase the amount of fiber as well as being low in calories, while proteins prolong your feeling of fullness. 

If it is cold, take a walk 

Eating at the table in the office is no longer an option. Recent investigations of the American Journal of Nutrition found that this practice increases the chances of feeling hungry later. 

WEEK 3 

Leave the milk 

The milk could scupper plans weight loss.Flee from it! A study by the Journal of American College of Nutrition shows that drinking tea without milk lowers blood sugar levels. Replacing, use vanilla whey. Or drink your tea a capella. 

Take an apple a day 

More specifically, take an apple an hour before your meal. The combination of fiber quality and high levels of water will make you less hungry, especially when approaching lunchtime. 

WEEK 4 

It takes 30% more protein 

Stuff yourself with meat and fish will give you a plus to reach your goals. Research at the University of Maastricht (Netherlands) concluded that proteins increase the burning of calories. You take them you will help to reduce weight. 

Peak metabolic saved 3,520 + kcal / week = 4kg less fat in four weeks