Around us, a lot of fad diets and quite a bit of sense. The voice in your head that whispers to you that a diet consisting only of yoghurt and fruit... may not be the best option. It tells you that the best way to get rid of excess weight is to burn more calories than you consume
Everything that he has told the truth! And for this, we need a little more travel And a bit more monitor your diet.
Here is a list of things you need to do, to not ask the question of how to lose weight fast at home.
Monitor the feed
1. A balanced diet
Help the sport to lose weight if you eat poorly? You're working hard, burning calories in the gym, but it does offer relief of the poor diet. Here are a few simple tips.
- Replace simple carbohydrates with complex. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts contain a lot of fiber, so that even in small servings, they are permanently eliminated from the sensation of hunger.
- Do not be deceived: the consumption of fat does not make you fat. Fats are an essential part of the diet.
- Remember that the protein is necessary.
- Focus on three elements - carbohydrates (complex), proteins, and fats. They must all be in the diet.
- Cook the cream or coconut oil.
2. The pace of plan
The main rule is not to skip meals! Eat four times per day: in the morning, at noon, about 4 o'clock and 8 o'clock in the evening. It is get your body used to a feeding rhythm. If you want to lose a few pounds, you need to eat certain types of foods at different times of the day.
3. The energy of the morning, light meals in the evening
What should you eat to lose weight?
- On the morning of the rye bread, rice (not too sweet, for example, cereals or wheat bran), kiwi or grapefruit juice, yogurt 0%... the Breakfast should recharge your energy!
- For lunch eat complex carbohydrates – for example, whole wheat pasta, rice, quinoa or bulgur. It suits him perfectly, a white meat or a fish.
- To 16 hours – a small snack: a slice of bread + fruit.
- After 17 hours of eating carbohydrates is not recommended. For dinner, bake fish, scrambled eggs or vegetable soup.
Before the workout will not prevent the small protein. Take along mineral water or sports drink – they will help you to cope with the load.
4. Reduce your consumption of sugar, if you can't refuse
When it comes to sugar, it is very important to know the measure. The refusal of sugar – the fastest way to lose weight. In the first queue you will realize that 90% of your food contains sugar, and this little monster brings a generous contribution of all of the excess weight.
Nobody can completely get rid of sugar – yes, it must not be! The consumption of natural sugar natural to the body, and here is refined is dangerous for the health.
5. Drink green tea
Green tea is one of the most useful drinks. It contains a large amount of antioxidants which promote the burning of fat and accelerate the metabolism.
The best time for tea, after breakfast and lunch, because at this time, it is observed that the highest rate of metabolism. The green tea helps to improve digestion.
6. Use the whey protein
Whey protein is a very hearty food, which is long, you will not feel the hunger. This allows to avoid bad snacking and helps reduce the level of body fat. The observations indicate that people who regularly use whey protein, in general consume less calories.
Contrary to general opinion, this protein has been created not only to those who are seriously involved in the sport. It is also recommended that the daily intake of people with low and medium physical activity.
7. Do not eat fast food
You don't stop asking me how to lose weight quickly but still eat fast-food? The less in your diet such a meal, the less you consume the calories. Let you think the food of fast food is very convenient, but there are a number of reasons why it should be abandoned.
The fast-food, and soft drinks (Cola, Pepsi), and ranks – is the food with "empty calories". It has no biological value and it has even! Such snack as a result. But they are very attractive, this is why we advise you to give up gradually. If this is difficult, try to cook the same dishes at home from ingredients that are low in calories.
8. Drink water with lemon and honey in the morning
Wake up, drink a cup of hot water with honey and lemon. It is not hard and effectively in the fight against overweight. This drink to speed up the metabolism, and drinking on an empty stomach, you tone your body by way of burning of fat in the morning.
9. Eat fruit, and don't drink
The juice is often called a useful product, but it is important to remember that it does not apply to low-calorie drinks. 250 ml of orange juice contains 110 calories, the equivalent of two oranges. Few of us eat two fruits per day, but if we have on hand the juice, then we have the habit of drinking more than a glass!
10. Drink water rather than other drinks
Water contains no calories. When you are thirsty, drink water rather than juices and drinks, non-alcoholic – and that it is a habit!
The year
11. 10 minutes of sport every morning
Load up in the morning, the former invention for that is not in dispute. The sport at home can be made from a short programme of simple exercises, which will not take more than 10 minutes. Perform all the morning before breakfast.
For the practice of sports activities is not necessary to purchase special equipment. Take in the hands of the water bottle of 500 ml, dilute one to the other and make circular motions to tone your biceps. And so on!
Your task – to make these kind of exercises in the morning habit. Whether this is for you too, of course, like drinking a cup of coffee, take a shower, or brushing teeth. The morning exercise to tone up your muscles, gives a boost of energy and tone the body active in the consumption of calories.
12. 20 minutes of running in the evening
The daily jogging – a good remedy for those who, after the work is beginning to take root in the couch. Running in the yard, in the park or at home on a treadmill. Unique in 20 minutes of jogging little of what will change in your life, and here is the daily short sessions of training will bring result very soon, indeed, jogging is one of the most effective sport to lose weight!
13. Yoga in the morning
The sun rises on the horizon, you wake up to the birds singing, and you wake up well-rested and fresh. Don't you think that this image corresponds very well to the morning session of yoga? Beautiful and very modern, an alternative to the load.
The morning yoga speeds up the metabolism, preparation for employment, the digestive system, which helps the body more quickly, eat carbohydrates and fats.
14. Do cardio activity
You can not imagine the weight loss safe and effective cardiovascular workout. The most simple – make the circular of the sport: running, cycling or swimming. But we have promised the house to go out is not necessary. Here are some cardio that you can perform directly in front of the tv:
- Skipping rope: boxers are big fans of the jump rope, this is because it allows you to quickly get rid of calories. The jump is not only fun, but also very useful: it strengthens the muscles of the buttock and the shape of beautiful hips. It would be a mistake to pass up this chance.
- Ellipsoid, or an exercise bike: the course on the simulator, will require an investment, but if you intend to practice regularly, the cost will soon be paid.
- Stepper: it is a simple adaptation will help you get your body in shape and even if you are unlikely to believe, will help to burn a lot of calories.
- HIIT, or interval training: if you have a little time, and you still want to get rid of weight and acquire a nice body, these workouts for you! Their bottom line is that you alternate the exercises at a high pace, with short breaks of recovery: for example, 20 seconds of push-ups, 15 seconds rest.
15. Rendezvous at work/school on foot or by bike
If your place of work/study or store – in two or three stops you, it is not necessary to go by bus or car. Decide on a time to go on foot to the place where it is easy to walk on. For distances of more, use a bike.
16. Exercises with the own weight of the
This is the case! You can lose weight, do it without equipment, using their own weight! There are a multitude of methods and techniques to lose weight and they are all based on the same exercises:
- Some burpees: one exercise that is very effective fat burning! Popular in cross training, this exercise uses the muscles of the whole body, combining sit-ups, push-ups and jumps. After only a few seconds of this exercise, you will be completely exhausted! With time, however, it will be easier. Some burpees develops not only the muscles is a great cardio exercise. All-in-one!
- Vocabulary: this exercise is familiar to all. To complete the classic pump, try different ways of putting the hands. If you are, it is difficult to perform this exercise is based not on socks, and knees.
- Squats: the exercise ideal for the thighs. To make the exercise more difficult change the pace and duration.
- Belt: very useful for the muscles of the back, the bark, the buttocks and the abdominals. The task of holding the position for 30 to 60 seconds. Not too easy, because the calories are burned!
17. Swimming
To get into the pool today is not a problem, they are all over the city. We all know how to enjoy the water, but don't forget that you can also swim! If you and the truth you want to lose weight, but thinking about exercises like push-ups and jumps you is unbearable, why not try to lose weight in water?
Swimming is a useful alternative! It causes both the body and safe for the joints, unlike the practice on the ground. Moving in the water, you must have a lot of resistance to water: any jolt, a kick, or a step that requires your muscles to the effort. What are already the ideal conditions for training!
18. Nordic walking – between fitness walking and jogging
Nordic walking is a street sport and recreation. Attention: this type of market means not just the moving and the staging of one foot in front of the other! In it use poles similar to trekking that allow you to move forward, using all the muscle groups. In contrast, trekking, nordic walking sticks take a little bit back, like to ski, and not to come.
Nordic walking burns up to 40% more energy than walking. It develops not only the feet, but the muscles of the arms, the chest and the press.
19. The running on the spot
It is a good exercise for the older athletes. It consists of two parts: the adoption of the position and movement.
So, first: the adoption of the desired position.
- Stand straight, feet shoulder-width apart.
- The arms stretched along the body on the sides.
The second: the movement.
- Do not move, round to rip the heel out of the earth.
- Keep your palms open or squeeze the fist.
- Now, start to run in place, gradually, speeding up, lifting the knees a little higher.
- Do the exercise for 30 seconds, then 30 seconds of rest. Repeat several times.
Fast and simple steps
20. Use the stairs instead of the elevator
Even small habits can help you in the big question of weight loss. For example, walking to the stairs. If going up/down stairs several times per day, it can make compensation for the exercise!
21. Be active during the day
Organise the cleaning of the house instead of watching the next series! Wash the floors, dust, spread-clothes, take out the trash, make purchases, consider dirty cup n the kitchen, the cook, take a walk with the dog, play games, sports and more! All of this will make your life more active, and this is the main rule of losing weight people. And any person who is in good health!
22. Go to the dance
Let weight loss be a pleasure! If on Friday you walk into a dance club, don't stop! It is very conducive to weight loss. Don't forget, however, that the litres of beer during these dances will be closed to all efforts to naught. You feel that this is not fun, but try to pass the lemonade (without sugar of course!) during these night sessions.
23. Do your business in the training
How to lose weight, do not get out of the house? Easy! The sport begins with the good harvest. Go to a store? On the way back, go up the stairs to go shopping in hand, try to distribute the weight evenly. Empty? Watch your posture. To do this, you will need to draw in your abdominal muscles and glutes.
24. Sleep 30 minutes more
You deserve it. Rested the body works best, and plus, you'll be surprised to see how many calories burned during sleep! Probably, you think "a little", but this is not the case. Your body uses energy, even when you are resting.
25. Set the goal of getting rid of stress
The stress helps you to gain weight literally. In the Face of a stressful situation, many begin to over eat or smoke. The best way to get excited for the small – to better organize your life. Eat moderately, get rid of unnecessary things, find your balance between work and life, exercise - and you don't notice that you will be more calm.