Around us there are many miracle diets and a little common sense. The voice in your head whispers to you that a diet that consists only of yogurt and fruit... maybe not the best option. It will also tell you that the best way to get rid of that excess weight is to burn more calories than you consume
All that he said is the truth! And to do this we need a little more movement And a bit more monitor your diet.
In front of you is a list of things you need to make that more do not know as to how to quickly lose weight home.
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1. A balanced diet
Helps to do sports to lose weight, if you eat wrong? You diligently see, burning calories gymnasium, but it is not relieves you from the wrong diet. Here are a few simple tips.
- Replace simple carbohydrates are complex. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts contain a lot of fiber, thanks to which even small servings they long no more feeling hungry.
- Do not make the error of: fat consumption does not make you bold. Fats – a necessary part of the diet.
- Remember that protein very important.
- Focus on your three elements - carbohydrates (complex), proteins and fats. They all should be in food.
- Eat butter or coconut oil.
2. The rhythm diet
The main rule – not the meal the skip! Eat four times per day: morning, noon, around 4 in the night and 8 pm. This will accustom your body to solid rhythm power. If you want to lose a few pounds, it is necessary to know the types of food times of the day.
3. Energy in the morning, light dishes tonight
What to eat to lose weight?
- In the morning - rye bread, cereal flakes (not too sweet, such as muesli or bran), kiwi or grapefruit, yogurt 0%... Breakfast should be full of energy!
- For lunch eat complex carbs – such as whole wheat pasta, rice, quinoa or bulgur. Them perfectly suited for white meat or fish.
- 16 hours – small snack: slice of bread + piece of fruit.
- After 17 hours of eating carbohydrates is not recommended. Dinner can eat fish, omelette or vegetable soup.
Before a workout does not prevent a small protein bar. Key-t result of mineral water or sports drink – they help you to cope with the load.
4. Reduce sugar intake, if unable to give it up
When it comes to the sahara, it is very important to know moderately. The abandonment of sugar – the fastest way to lose weight. First of all, you in turn need to understand that 90% of your food vacuum cleaner the sugar and this little monster teeb study for generous contribution of the set weight.
Someone may not completely get rid of sugar – yes and no! Consumption is the natural sugar is natural to the body, and here is the refined harmful to health.
5. Drink green tea
Green street road is one of the beneficial drink. It vacuum cleaners a lot of antioxidants that can help burn fat and speed up metabolism.
The best time to do this, to do – right after breakfast and lunch, traffic management legally at this time is the greatest metabolic rate. Green tn tea promotes better digestion.
6. Use whey protein
Whey protein – very good food, which you long do not have to feel hunger. This will help avoid harmful snacking and helps to reduce fat deposits. Observations show that people who regularly use whey protein, generally consume less calories.
Contrary to the general opinion, that such a protein created not only for those who are seriously engaged in sports. It is also recommended for daily consumption for people with low and medium physical activity.
7. Do not eat fast food
You no longer know how to lose weight quickly, but in doing so, constantly eat fast food? The less in your diet such a meal, so consume less calories. Whether you feel that the food, fast food – it is very convenient, but there are a number of reasons, that it is worth to give up.
Fast-food and fizzy drink (Cola, Pepsi) and snacks – this food "empty calories". He is not the biological value and in doing so, he is VERY calories! Such snacking – one of the injured. But they are very enticing, so we encourage you to drop them gradually. If you this is difficult, try to eat to adapt a meal to your home kalorivaesed ingredients.
8. Drink water with lemon and honey in the morning
Waking up drink a cup of warm water with honey and lemon. It is not complicated and at the same time to effectively fight overweight. This drink speeds up the metabolism and by drinking it on an empty stomach, you are establishing your own body's mode of fat burning in the morning.
9. Eat fruit and not drink
The juice is often called a useful product, but it is important to remember that it does not refers to low-cal drinks. 250 ml orange juice vacuum cleaner 110 calories, which is equal to two oranges. Some of us eat per day two fruit, but when we have at hand is a juice, then we usually drink more than one cup!
10. Drink water instead of other drinks
Water does not contain calories. If you want to drink, drink water instead of juice and soft drinks – and let it become a habit!
Sport your
11. 10 minutes of sports every morning
Loading in the morning – old invention, whose favour not to challenge. Sports home may consist of a short program of simple exercises that do not take the-t more than 10 minutes. Follow these every morning before breakfast.
Sports do not need to acquire devices. Key-t served according to the bottle of water of 500 ml, then move your hand and make a circular motion that toonuses the way to your biceps. And so on!
Your task – to make such charging morning habit. Be it for you both to adapt to the natural, if you drink a cup of coffee, take a shower or clean your teeth. Morning exercises for toning the muscles, give a boost of energy and for the coordination of the body active calorie consumption.
12. 20 minutes of running in the evenings
Daily jogging – a good treat for those who, after the work begins to take root in the sofa. Run a can in the yard, in the park or at home on the treadmill. The average maximum 20-minute run a little, that will change your life, and here is every day a short workout brings the result very quickly, because running is one of the most effective sports slimming!
13. Yoga in the morning
The sun rises above the horizon, you wake up to the birds singing, and you wake well-rested and fresh. Don't you think that this image very well suited log in to morning yoga? Excellent and very modern alternative to the charged.
Morning yoga speeds up the metabolism, preparing the work of the digestive system, which helps the body to faster consumption of carbohydrates and fats.
14. Do the heart operation
Must not imagine effective weight loss without the heart. The most simple – to do a cyclical sport: running, Cycling, or swimming. But we promised to from home to go to don't have to. Here are some of the heart, you can do directly in front of the tv:
- Jumping rope: boxers – big fans of the rope, precisely because this allows you to quickly get rid of calories. Jump is not only fun, but also useful: it strengthens the muscles of the buttocks and shape the beautiful hips. It would be a mistake to leave such an opportunity.
- Structure, or bike: hours in the simulator you need the investment, but if you are going to deal with on a regular basis, the cost will soon pay off.
- Stepper: this is a simple tool to help align the body-shape and, though you probably do not believe, can help burn a lot of calories.
- HIIT or interval workout: if you have a little time, and you still want to throw the weight and get beautiful body, these workouts are designed for you! Their main is that you alternate exercises at a high pace with short intervals for recovery: for example, 20 seconds of push-ups, 15 seconds rest.
15. Get to work/school by bike or on foot
If the place is your work/school or shop – two-calendar bus stops for you, no need to go by bus or by car. Decide once and forever to walk there, which easily reach. From you please use the bike.
16. Exercises your weight
Exactly! It is possible to lose weight, dealing entirely without equipment, using only your weight! There are many methods and techniques to the tablets, and all of them are based on the same exercises:
- Some burpees: a very effective exercise for more than burning fat! The popular cross-fire, this exercise uses the muscles of the whole body, combining squats, kätekõverdusi and jumping. In just a few seconds and use it then completely exhausted! Over time, however, makes it easier. Some burpees develops not only the muscles - this is a good cardio-workout. All in one!
- Kätekõverdusi: this exercise is familiar to all. In order to diversify the classical kätekõverdusi, try unlike put in your hands. If you although it is difficult to do this exercise, lean not socks and knees.
- Squats: the perfect exercise thigh. To complicate the exercise, change your pace and duration.
- Planck: very useful muscle backs -, crust -, buttock -, and journalism. Task – this will keep the situation within 30 to 60 seconds. Not too easy, that's why also calories burnt!
17. Swimming
Get in the pool today is not a problem, they are in every city. We all know how enjoyable soak in the water, but don't forget that you can still swim! If you really want to lose weight, but there are thought exercises like push ups and jumps you is unbearable, then why not try body weight in water?
Swimming – this is a useful alternative! It trains the entire body all at once and in this case harmless, joints, unlike the occupation of the land. Moving in the water, you need to give a small obstacle in the water: any push -, action-or step requires your muscle strength. And this is the ideal conditions for a workout!
18. Nordic walking between the fitness nordic walking and running
Nordic walking – it is a street sport and recreation. Attention: this walk includes not not just a movement, and a staged one foot in front of the other! This use of special sticks, similar to the hiking, that will help to go faster, using all the muscle groups. Unlike elevandisafari, is the scandinavian walking sticks to keep a little off when catania skiing, not in front.
Nordic walking burns 40% more energy than ordinary walking. He will develop not only the feet but also the muscles of the hands, chest, and journalism.
19. Running on the spot
This is a good exercise for athletes parents. It consists of two parts: against the position and movement.
So, the first adoption of the desired settings.
- Stand up straight, feet shoulder width of motion.
- Hand pulled in and arms extended along the body sides.
Second: the movement.
- Do not move from place, alternately to raise the heel from the ground.
- Keep your palms open or squeeze the fist.
- Now start the drive location, gradually speeding up, lifting the knees slightly higher.
- Do the exercise for 30 seconds, then 30 seconds rest. Repeat several times.
Quick and simple measures
20. Use the stairs to the lift instead of the
Even small habit can help you great in on the issue of losing weight. For example, walking up the stairs. If the ascend/descend steps several times a day, then it is possible the number of Estonian full workout!
21. Be more active during the day
Organize spring cleaning at home, instead of watching yet another series! Wash the floors, dry dust, to hang the laundry, remove the debris, go to the store, the way black mug n the kitchen, eat, walk the dog, play sport games more often! All of this makes your life more active, and this is the most important rule in losing weight people. And every healthy person!
22. Go dancing
Let the weight fall is fun! If on Fridays you go to the club to dance, do not stop! It is very conducive to thin into. Remember, however, that the liters of beer during this kind of dance brings all the efforts have not. You may seem, that it's not fun, but try to go lemonade (without sugar of course!) at the time, such as during the night sessions.
23. Turn the household chores is a workout
How to lose weight without leaving your home? Easy! The Sport begins with the proper cleaning. You go to the store? On the way back climb up the stairs to purchases in hand – to- try distributes weight evenly. The vacuum? Remember the erect of the. In order to be introduced to your abs and buttocks.
24. Sleep 30 minutes more
You it deserve. Rested body better it works + you would be surprised how many calories burned during sleep! Apparently you think that "a bit", but it is not so. Your body uses energy, even if you go.
25. Put set a goal to get rid of stress
Stress can help you lose weight – literally. Faced with a stressful situation, many will have more or smoke. The best way to get nervous less – to better organize your life. Eat moderately, get rid of excess things, find the balance between work and life, sports make - and you will not notice, how becomes calmer.