Bugle.com – Various strict diets are carried out in order to lose weight quickly. It didn’t quite work, it turned out to be torturous. Even though the simplest key is just enough to reduce calories.

PhD researcher, Sport, Exercise and Health Sciences, Loughborough University Henrietta Graham, provides weight management tips to recommend that people reduce the calories they eat. Simple, just subtract 100-200 every day.

“You most likely only need to make small changes to your current behavior to eat 100-200 calories less or burn 100-200 calories more each day,” he says. ScienceAlertSaturday (28/1).

He says this small-change approach is more flexible, as there are several different ways to cut calories or burn 100-200 calories each day. This easy method can result in you losing 1 kilogram (2.2 pounds) less over a 14-month period. How to do it?

1. Walking and Talking

Whether it’s a phone call with a co-worker or chatting with a friend, it can reduce calories. Or adding an extra 20-30 minutes of walking can help you burn up to 100 calories.

2. Little Sports

Most television commercial breaks last around 2-3 minutes. Take this time to exercise by doing crunches, lunges or squats. During the one-hour program with three commercial breaks, you can burn up to 100 calories.

3. Avoid Additional Seasonings

Avoid adding cheese, butter, mayonnaise and ketchup to your food to add flavor, these tend to contain more calories than you realize. For example, 30 grams of cheese (about the size of a small matchbox) contains 100 calories, while 30 grams of mayonnaise (about two spoonfuls) is closer to 200 calories.

4. Reduce Sugar

Hot drinks like lattes, cappuccinos and hot chocolate can be more caloric. You can reduce your calorie intake by about 100-200 calories by cutting it. Choose black coffee instead of adding sugar and milk.

Editor : Edy Pramana

Reporter: Marieska Harya Virdhani

source: www.jawapos.com

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