Around us a lot of miracle diets, and very little common sense. The voice in my head told me that a diet that it's just a yogurt, fruit... probably not the best solution. And he says that the best way to lose weight is to burn more calories than you consume
What you say is true. But you need a bit more move, it's a little more interested in the read.
Here is a list of a thing you need to do that anymore not to lose weight quickly at home.
Follow the diet
1. Balanced diet
Sport to lose weight, if the question in this problem? The work, the burning calories in the gym, but it can't be that bad an excuse for diet. Here are a few simple tips.
- Replace the simple carbohydrates complex. The complex carbohydrates, such as cereals, brown rice, potato, given it contains a [main_menu] [fiber, so even a small dose, permanently eliminates the hunger pangs.
- Don't get me wrong: the consumption of fat is not fattening. Fat is A necessary part of the diet.
- Remember that a protein is vitally important.
- Focus on the three elements - carbohydrates (complex), proteins, fats. Mind your diet.
- Cook butter, local or coconut fat.
2. A rhythm diet
Important rules – don't skip meals! Four times the question in a day: morning, noon, 4 pm, 8 PM. This is to accustom the body to a certain rhythm power. If you want to lose a few pounds, you have to question this, certain types of foods at different times a little bit.
3. The energy in the morning, easy meals tonight
What to eat to lose weight?
- Morning - rye bread, cereal (not too sweet, such as muesli or bran), kiwifruit, grapefruit, or yogurt 0%... Breakfast energy!
- For lunch, eat complex carbohydrates, e.g. whole grain pasta, rice, cereal or bulgur. Them perfectly suited to either a white meat, fish.
- 16 hours – small snack: a slice of bread + fruit.
- 17 hours after not eating carbs is recommended. For dinner you can cook fish, omelette or vegetable soup.
Before training is not a small obstructs of energy bomb. Bring mineral water or soft drinks – they will help you to cope with the load.
4. Cut the sugar, if you don't give up
The sugar When it's very important to know the measure. The rejection, the sugar, the fastest way to lose weight. First and foremost, understand that you need to 90% of the food contain sugar and this little monster to a very generous contribution to the weight gain.
No one can completely get rid of the sugar – Yes, it's not. Intake of natural sugar, it's natural to take a test, but a refined harmful to your health.
5. Drink green tea
Green tea is one of the most useful drinks. A large amount of antioxidants it Contains, which promote fat burning and speed up metabolism.
The best time is after a cup of tea, breakfast, lunch, because at this time the maximum speed of metabolism. Green tea promotes better digestion.
6. Use the whey protein
Capsiplex is a very nutritious food, that for a long time not to feel hunger. This will help you avoid harmful snacks, and reduce the level of body fat. The observations show that people who regularly use whey protein, I usually consume less energy.
Contrary to popular belief, a protein that is not only for those who seriously participated in a sport. It is recommended for daily consumption for people with low or moderate physical activity.
7. Eat No fast food
Never again wonder how fast lose weight but fast food constantly eating? A less a diet they food, a less calories consumed. You think Maybe that the food, fast food is very convenient, but there are a few reason why you left.
Fast food, fizzy drinks (Cola, Pepsi), as well as a cake, the food, the "empty calories". No value is biological, while VERY high in calories. A snack – a damage. But it's very tempting, therefore, we recommend that you leave them gradually. If this is difficult, try to prepare the same dishes at home low-calorie ingredients.
8. Drink water with lemon and honey in the morning
Wake up, Cup of you drink a warm water, honey, lemon. It's not difficult to effectively fight against obesity. This is the drink metabolism accelerates, and drink it on an empty stomach, or setup a test fat burning mode in the morning.
9. Eat fruit, don't drink
A juice is often also called product useful, but it is important to note that this is not unique to low-calorie beverages. 250 ml of orange juice 110 calories it contains, which is equivalent to two oranges. Few eats for a day, two fruits, if a but juice, I usually only drink more than a glass.
10. Drink water instead of other drinks
The water does not contain calories. Or If you are thirsty, drink water instead of juices and soft drinks – but let it be a habit!
Practice
11. 10 minutes of sports every morning
The exercises in the morning – an ancient invention, which is not called into question. Sports home a short may consist of a program with simple exercises that won't sour you more than 10 minutes. Them every morning before breakfast.
A sport you don't need to buy special equipment. Pick up a bottle of water 500 ml up to a circular motion, to the sound of a bicep. And so it goes on!
The task– to make such a charge in the morning habit. You should be natural, mint in a coffee Cup, a shower, or brushing your teeth. Morning exercise to hang out of the muscles gives a boost of energy claims a body, the active calorie consumption.
12. A 20-minute run in the evening
Daily medication is Jogging good for those after work has begun to take root on the couch. Run in the yard, in the Park, or at home on a treadmill. A 20-minute jog fog change little life, but a short workout is bringing daily results very soon, because the running of one of the most effective sport to lose weight!
13. Yoga is A morning
The sun rises above the horizon, you awaken to the birds singing, you'll wake up rested, fresh. Don't you think that this image fits very well with the morning yoga session? Nice, very modern, alternative to the charging.
Morning yoga, accelerates the metabolism, make the digestive system more rapidly a test can consume, carbohydrates, and fats.
14. Do cardio activity
Imagine the Impossible, to be effective for weight loss without a heart. The easiest thing to take part in a cycling sports: running, swimming, Cycling or. But he promised that the house isn't the fog go. Here are some cardio exercises to perform good in front of the TV:
- Skipping rope: boxers big fans of the rope, because it allows you to quickly get rid of the calories. Jump is not only fun, but also useful: it strengthens the muscles of the buttocks and shapes the thighs. A mistake and would miss out on this opportunity.
- Ellipsoid, or Cycling: lessons from a simulation will require investment, but if you regularly, the costs soon pay.
- Stepper: tool the simple it will help to bring a test shape, and although I don't think this will help you to burn a lot of calories.
- HIIT, or interval training: if you are pressed for time but still want to lose weight and achieve a beautiful test, a ezek exercises for you! The point is that high alternative practices-stroke, short recovery time: for example 20 seconds of push-ups, 15 seconds rest.
15. To work/to school by bike or on foot
If you work/study or in a store for two-three stops away from you, you don't have to or go by bus, by car. Decide, once and for all where an easy walk. A distance more you use the engine.
16. Body weight exercises
Exactly! Can lose weight not doing equipment using just your own weight! There are many methods, techniques weight loss, but ezek under mind the same exercises:
- Some of the fart: a very effective workout the fat burning! Popular cross training that works the exercise the muscles of the whole test, which combines a squat, push-ups, and jump. Only a few seconds, a practice that is completely exhausted. However, with time it gets easier. Some of the fart-old develops not only the muscles, a good cardio workout. All in one!
- Push-ups: this is a practice familiar to all. To vary the classic push-UP, try out different ways to put your hands. If you are still difficult to perform this task is not thin, the toes and the knee.
- Squats: a perfect exercise for the hip. To complicate an exercise, change the tempo, or long.
- Strap: is very useful for the abdominal muscles, bark, bottom, a and then press the button here. Task– to hold the position 30-60 seconds. Not too simple, but that's why the calories burned!
17. Swimming
A pool That today the problem is that in every city. We all know how nice it is to soak in the water, but don't forget to still swim! If you really want to lose weight, but the thought of the exercises, like push UPS, jumping unbearable, why don't you try to lose weight in water?
Swimming is a healthy alternative! This head of the train body, at the same time harmless for the joints, in contrast to the practices on the mainland. Moving in the water, there is significant resistance to water: some press, stroke, step or need your muscles efforts. And this is a perfect training conditions!
18. Nordic walking – fitness between walking or Jogging
Nordic walking is an outdoor sport, leisure. Note: this type of walking involves more than just moving they put one foot in front of the other! Use special poles similar to trekking poles, which help you to do it faster, use all the muscle groups. Unlike Hiking, Nordic walking sticks to keep a little behind, skiing mint when not in a club.
Nordic walking burns up to 40% energy consumption more than the ordinary infantry. Is formed So that not only the legs but the muscles of the arms, chest, there is.
19. Running in place
It is a good practice, one of the older athletes. It consists of two parts: acceptance and movement.
So, first: adopting a desired position.
- Stand straight feet shoulder width apart.
- Arms stretched, a test along side.
Second: the motion.
- Without moving, at the same time lift the heel on the ground.
- Keep your hands open, or push a fist.
- Most starts in a place, gradually accelerating, lifting the knees slightly higher.
- Perform each exercise for 30 seconds, then 30 seconds of rest. Repeat a few times.
Quick, easy steps
20. Use the stairs instead of the Elevator
A a small habits can help you question the great weight loss. For example, walk up the stairs. If the up/down the stairs several times a day to count, can be like a workout!
21. Be active during the day
Take care of cleaning the house instead of watching the next episode! Wash the floors, wipe the dust, freezes, canvas, take out the trash, go to the store, put a dirty picture n the kitchen, cook a, walking the dog, game, sports games more often. It will make life a more active, and this is the main rule that people the weight loss. Healthy And all people!
22. Go dance
Let the weight loss be fun! If Friday net a club to dance, don't stop. Very promotes weight loss. However, keep in mind that a liter of beer during the ezek a dance I will bring every effort to sammi. I think that's not good, but try to make a lemonade (without sugar, of course!) in these night meetings.
23. However, the chores, a workout
How to lose weight without leaving home? Simple! Sports begins in high cleaning. Go to the store? Backwards, up the stairs to the purchase manually try to distribute the weight evenly. Vacuum cleaner? Follow the posture. This is part of a abdominal muscles and the buttocks.
24. Sleep 30 minutes
You deserve it. A rested body works better + you'd be surprised how many calories burned during sleep! You may believe that a "little bit", but it's not. The body uses energy when resting.
25. The goal is to get rid of the stress
The stress helps you gain weight – literally. When faced with a stressful situation, many people start to question this, or more to smoke. The best way to nervous, small, the better to organize our lives. Eat, get rid of the unnecessary things, find the balance of work, life, exercise, and don't notice that you become calmer.