Around us there are many miracle diets and very little sense. The voice in your head whispers to you, that in vain a diet consisting of yogurt and fruit... probably not the best option. He important gone also, that the best way to lose weight is more than burn calories you consume
All he important gone, is true! For this purpose, And we need to move a little more And a little more care of the diet.
This is a list of things a man must do in order to no longer wonder how to lose weight fast at home.
Follow the diet
1. A balanced diet
No sports to lose weight if you eat wrong? Work, to burn calories in the gym, but it does not justify the wrong diet. Here are tips on a few simple.
- Replace simple carbohydrates with complex. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts contain a lot of fiber, so that even a small dose, they permanently eliminate the feeling of hunger.
- Make no mistake: the consumption of fat does not make you fat. Fat is a necessary part of the diet.
- Remember that it is important to protein extremely.
- Focus has three elements - carbohydrates (complex), proteins and fats. They should be all in the diet.
- Cook with butter or coconut oil.
2. The rhythm diet
Important rule – do not skip meals! Eat four times a day: morning, noon, and 4 PM to 8 PM. This is the rhythm to accustom the body to a certain power. If you want to lose a few pounds, a man need to eat certain types of food at different times of day.
3. The energy in the morning, light meals in the evenings
What to eat to lose weight?
- In the morning - rye bread, cereal (not too will, for example, muesli or bran), of kiwi and grapefruit, yogurt 0%... Breakfast should energize!
- For lunch eat complex carbohydrates, for example. whole grain pasta, rice, quinoa or bulgur. They are perfectly suited to white or meat, this a popular place.
- 16 hours – small snack: slice of bread + fruit.
- After 17 hours of eating carbohydrates is not recommended. For dinner you can prepare fish, omelette or vegetable soup.
Before exercise does not prevent small protein bar. That mineral water or sports drink – he will help you to cope with the load.
4. Cut the sugar, if you can't give it up
When it comes to sugar, it is very important to know the measure. Rejection of sugar is the fastest way to lose weight. Firstly, man need to understand that 90% of the food contains sugar and this little monster has made a generous contribution to weight gain.
No one can completely get rid of sugar – Yes and no! Intake of natural sugar is natural to the body, but refined harmful to health.
5. Drink green tea
Green tea is one of the most useful drinks. It contains large amounts of antioxidants, which promote fat burning and speed up metabolism.
The best time for tea and lunch after Breakfast, because there currently is a high speed metabolism. Green tea promotes better digestion.
6. Use whey protein
Whey protein is a very nutritious food, that you are a long time not to feel hunger. This will help you avoid harmful snacks the body and help reduce fat. The findings show that people who regularly use whey protein, generally consume less calories.
Contrary to popular belief, this protein is not in vain for those who are seriously involved in sports. It is also recommended that the daily consumption of the people, which is exercise, and medium low.
7. Don't eat fast food
You'll never again wonder how to lose weight fast, but constantly eat fast food? Less in your diet such as a food, the fewer calories you consume. You might think that food from fast food is very convenient, but there are several reasons why it has been rejected.
Fast food carbonated drinks and (Cola, Pepsi) and snacks is food "empty calories". It is not biological value and at the same time it is VERY rich in calories! A year of snacks – one harm. But they are very attractive, so they recommend to leave gradually. If this is difficult, try to prepare the same dishes at home low-calorie ingredients.
8. Drink water with lemon honey and in the morning
Waking up, drink a Cup of water with honey and warm lemon. It is not hard and effectively in the fight against obesity. This drink speeds up the metabolism, drink and an empty stomach, you're placing the body in a state of fat burning in the morning.
9. Fruits Eat, drink
The juice is often called a useful product, but it is important to remember that it is not specifically low-calorie drinks. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat a day, two fruits, but if we take its juice, we usually drink more than one glass!
10. Drink water instead of other drinks
Water does not contain calories. When you're thirsty, drink water rather than soft drinks juices ny – ny-let it become a habit!
Exercise
11. Sports 10 minutes every morning
The exercises in the morning – an ancient invention, which is not challenged. Sports state of the short program can consist of simple exercises, that you do not take more than 10 minutes. They are Not before each morning for Breakfast.
Sports don't need to buy special equipment. Pick up a bottle of water 500 ml, spread them apart and make a circular motion to tone the biceps. And so on!
Man on mission – to make such a payment in the morning a habit. You Give be equal to a natural drinking a Cup of coffee, take a shower brush or teeth. Morning exercises tone muscles give momentum and energy and adjust the body active calorie consumption.
12. 20 minutes of running in the evenings
Daily Jogging is a good medicine for them when you begin Work take root in the sofa. You can use the yard, in a Park, at home or on the treadmill. One 20-minute jog will change your life a little bit, but a short daily to teach the results of that very soon, because one running is the most effective sport to lose weight!
13. Yoga in the morning
The sun rises above the horizon, you can wake up to birds and song that you wake up well rested and fresh. Don't you think that this image fits very well with the morning yoga session? Very Beautiful and modern alternative to charging.
Morning yoga to speed up metabolism, to prepare the digestive tract to help the body faster, and consume carbohydrates fats.
14. Do cardiovascular activity
It is impossible to imagine, weight loss effective without a heart. The simplest in asia, you can engage in cyclic sports: running, Cycling or swimming i. But we have been promised that the house does not need to go. Here are a few cardio exercises that you can do right in front of the TV:
- Jumping rope: boxers are big fans of the rope, because it allows you to quickly get rid of calories. Jump for fun is not in vain, but also useful: it strengthens and forms the muscles of the buttocks the thighs. It would be a mistake to miss this opportunity.
- Ellipsoid or Cycling: lessons on the simulator does not require any investment, but if you are going to do regularly, the cost will soon pay for kp.
- Stepper: this simple tennent helps to bring the body in shape and hardly believe though that apple phones with burn it a lot of help calories.
- Or HIIT interval training: if you have a little time, but still want to lose weight for a beautiful body and to achieve, these exercises for you! Their essence is that man the option of exercises at high pace with a short recovery time: e.g. 20 seconds of pushups, 15 seconds of rest.
15. To work/to school by bike or on foot
If a job/study or store – two-three stops away you don't need to go by bus or by car. Decided to finally walk to where it is level walking. Distances use more of the bike.
16. Weight exercises
Exactly! You can lose weight without doing any devices, in vain by using your own weight! There are many methods techniques and weight loss, and they are all based on the same exercises:
- Some burpees: very effective to teach to burn fat! Popular cross-training teaches the muscles, this works your entire body, combine with squats, push-UPS and jumping. This for nothing a few seconds of exercise the man will be totally exhausted! However, over Time it is easier. Some burpees to develop not only the muscles is a great cardio workout. All in one!
- Push-ups: this is all familiar to teach. Vary the classic push-ups, try different ways to put your hands. If you have difficult to do this exercise, weight and have on the toes the knees.
- Squats: perfect to teach the hips. Complicate the exercise, the pace and change its length.
- Strap: very useful for abdominal muscles, peel, buttocks and press. Task – to hold the position for 30-60 seconds. Not too easy, and therefore calories burned!
17. Swimming i
To get to the pool today is not a problem, they are all in helsinki. To me we all know how it is nice to soak in the water, but don't forget that you can still swim! If you really want to lose weight, but the idea of exercises such as push-UPS and jumping unbearable, why not try to lose weight in water?
Swimming i is a healthy alternative! It's all to train the body and at the same time harmless for the joints, unlike exercises in the country. Moving water, a man must give considerable water resistance: all the push stroke phase or require muscles efforts. This is the perfect And training conditions!
18. Nordic walking – fitness between walking and Jogging
Nordic walking is an outdoor sport and recreation. Note: this type of walking requires more than the unnecessary moving and the other foot by putting in front of the other! It uses special poles similar to trekking poles, which allow you to move faster, using all the muscle groups. Unlike Hiking, Scandinavian walking stick to keep a little behind, when skiing, not the front.
Nordic walking burn up to 40% more than ordinary energy of walking. Not only It feet to develop, but also the muscles of the arms, chest and abs.
19. Running in place
This is a good to teach athletes older. It consists of two parts: the acceptance and movement.
So, first of all: use to the desired position.
- Stand up straight with your feet shoulder-width apart.
- Arms stretched along the body sides.
Second: the movement.
- Without moving, one at a time, lift the heel from the ground.
- Keep your hands open or clenched in a fist.
- Now start to run in place, gradually accelerating, lifting the knees slightly higher.
- Perform each exercise for 30 seconds, followed by 30 seconds of rest. Repeat a few times.
Quick and easy steps
20. Use the stairs instead of the Elevator
Even small ways can help you is a big issue of losing weight. For example, walking up the stairs. If you don't go up/unfortunately, the stairs several times a day, as it can be trusted to teach!
21. Active during the day
Arrange for house cleaning, instead of watching the next episode! Wash the floors, wipe the dust, hang the linen, take out the trash, go to the store, put the dirty mugs no kitchen, cook, walk the dog, play sports games more often! This makes All the life more active, is the most important and this rule of losing weight in people. And any healthy people!
22. Go dancer
Let the weight be fun! If you go to the Friday club to dance, don't stop! It is very conducive to weight loss. However, remember that a liter of beer in these dances the efforts of all that nothing. You would think that funny it is not, but try to go to the lemonade (without sugar, of course!) during these night sessions.
23. Turn housework into a workout
How to lose weight without leaving home? Easy! Sports start proper cleaning. Go to the store? On the way back up the stairs with the shopping in hand – try to distribute the weight evenly. Vacuum? Follow the posture. This will engage your abdominal muscles and buttocks.
24. Sleep 30 minutes more
You've earned it. Rested body works better + man is surprised how many calories are burned during sleep! You might be thinking, "a little", but it is not. Your body uses energy even when you rest.
25. Set a goal to get rid of stress
Stress helps you gain weight – literally. When faced with a stressful situation, many people start to eat or more smoke. The best way not to be nervous, smaller, better organize your life. Eat in moderation, get rid of unnecessary things, find a balance between work and life, exercise and you will not notice how you become calmer.