Play the MH challenge lose weight: choose seven of these steps and get rid of the markets. Put them to the test and put yourself to the test.
1 FAT BURN
A University of Tasmania study found that overweight men who added a teaspoon of chili powder to their food lost 2.3 kilograms a month. “The capsaicin in chili peppers removes insulin that accumulates fat from your liver,” says Kiran Ahuja, study author.
Days to lose a kilo: 12
2 take a walk
American scientists at Tufts University say dieters who walked 20 minutes after dinner lost a pound more than the rest. In addition to burning calories, it increases the rate of metabolism for three hours.
Days to lose a kilo: 14
3 TAKE MILK
The University of Tennessee, in the United States, points out that consuming 1,200 milligrams of calcium from dairy products every day causes the loss of 10 kilos in six months. “Calcium increases fat breakdown,” says researcher Michael Zemel.
Days to lose a kilo: 16
4 GO GREEN
Scientists at the University of Utrecht in the Netherlands discovered a compound in green tea (epigallocatechin gallate) that with caffeine increases fat oxidation and resting metabolism by 20%.
Days to lose a kilo: 74
5 ADD SPICES
“Cinnamon increases metabolism and helps burn fat,” says Ann Louise Gittleman, author of The Fat Flush Plan. Research from the United States Department of Agriculture revealed that adding a teaspoon of cinnamon to your meals gets rid of 0.9 kg in a month.
Days to lose a kilo: 33
6 ADVANTAGES OF PROTEIN
It not only helps build muscle: According to the American Diet Association, if you get 25% of your calories from protein, you also burn 200 calories. Trade chicken for ostrich meat to get rid of half the fat.
Days to lose a kilo: 34
7 PREPARED MEALS
According to an eight-week study from the University of Illinois in the United States, it was found that men who consumed prepared meals lost 31% more weight than those who consumed homemade food. “You eat too much as you conclude that being home food is more nutritious,” says nutritionist Anita Bean.
Days to lose a kilo: 80
8 TURN OFF THE TV
Scientists at the Brookhaven Laboratory in New Cork in the United States revealed that just watching food on TV increases calorie consumption by 10%. Skipping food ads causes you to lose 0.9 kg in 8 weeks.
Days to lose a kilo: 60
9 EAT NUTS
According to a California investigation in the United States, it was found that eating 70 almonds a day for six months got rid of 8% of the weight of the volunteers. “Its protein, fiber and non-monounsaturated fat makes you feel full,” says study author Michelle Wien.
Days to lose a kilo: 88
10 THE SUPERTAGON
Nutritionists at Purdue University, in the United States, point out that eating cereal at lunchtime removes 640 calories from your total daily consumption. We recommend that you look for cereals that are high in fiber and low in sugar.
Days to lose a kilo: 11
11 ACTION ON THE BED
In addition to burning 150 calories every 20 minutes, sex releases a hormone that speeds up your metabolism and increases the growth of your muscles. According to the Royal Hospital of Edinburgh, in Scotland, if you do it four times a week you will burn 800 calories.
Days to lose a kilo: 60
12 QUICK TRAINING
Swap out long exercise for intervals. According to the University of New South Wales in Australia, men who pedaled fast for eight seconds, light for 12, and repeated for 20 minutes, three times a week for 15 weeks, lost three times more weight than those who trained for 40 minutes at a stable rhythm. This type of exercise robs your glycogen stores but allows you to recover from aerobic effort.
Days to lose a kilo: 40
13 TO SQUEEZE GRAPEFRUITS
Researchers from California, in the United States, affirm that men who drink 100 ml of grapefruit juice, three times a day, for 12 weeks, lose an average of two kilograms, thanks to their enzymes that reduce insulin.
Days to lose a kilo: 40
14 GIVE IT A SIP
Researchers from Penn State University, in the United States, revealed that eating soup twice a day reduced 0.9 kilograms on average each month, unlike carbohydrate users. Just be careful not to stain your tie.
Days to lose a kilo: 33
15 EAT A LEAF
Nutritionists at Penn State, in the United States, also found that a salad “to start” got rid of a fifth of total calorie consumption. The secret is the volume that fills the salad. Combine two handfuls of a mixture of lettuce leaves, chicory or radicheta, a handful of peas and season with two tablespoons of olive oil and white wine vinaigrette.
Days to lose a kilo: 15
16 relax
Researchers from Tel Aviv University claim that the stress-causing hormone cortisol and norepinephrine stimulate fat cells to grow and multiply. They discovered that with the combination of relaxation techniques and diets you can get rid of 0.9 kilos a month.
Days to lose a kilo: 33
17 EAT LENTILS
These legumes are full of the amino acid leucine, which, according to researchers from Boston University, in the United States, helps to eliminate 7.3 kilograms in 10 weeks, without having to change your diet.
Days to lose a kilo: 9
18 GET ON THE SCALE
Nutritionists at the University of Colorado in the United States revealed that men who weighed themselves daily lost an average of 1.8 kilograms, compared to those who did it weekly. “It keeps weight loss on your mind,” says study author James Hill.
Days to lose a kilo: 15
19 CLICK ON THE POINT
Scientists at the University of Warsaw in Poland found that men who used acupuncture once a week lost 4.5 kilograms in three months. “Pressure points activate impulses that suppress hunger,” says acupuncturist Oran Kivity of the British Acupuncture Council in England.
Days to lose a kilo: 20
20 TAKE ACID
According to researchers at the University of British Columbia, ingesting 500 milligrams of conjugated linoleic acid can take off 1.8 kilos in 10 weeks. Also present in dairy products and meats, this acid reduces fat storage.
Days to lose a kilo: 40
21 LIGHT YOUR FOOD
A study by the University of California, in the United States, indicates that men who dine in restaurants with low lighting eat, on average, 240 calories more than normal. Researcher Joseph Kasof claims that “it makes you less aware of what you consume.”
Days to lose a kilo: 24
22 ON THE EDGE OF THE PENKNIFE
Slice it all. Research from Okinawa International University in Japan revealed that people assume that salads made from cut leaf have more than uncut salads (even if they are the same amount). Therefore, this means that you consume 20% less calories.
Days to lose a kilo: 15
23 LEAVE HOME
Research from Obesity magazine shows that men who train in sunlight lose 20% more weight than those who exercise indoors. This is because leptin is increased, which reduces appetite.
Days to lose a kilo: 88
24 SAY NO TO FAT
“If you eat a high-fat breakfast you will consume 15% fewer calories in your day,” say scientists from Sam Houston State University, in the United States. Go for monounsaturated fat and eat a salmon and avocado sandwich with rye bread.
Days to lose a kilo: 22
25 CHEW
“Eating fruit instead of drinking juice reduces total calories by 20%,” reports the International Journal of Obesity. Chewing causes you to produce more hormones that give you the feeling of being satisfied longer.
Days to lose a kilo: 15