We are surrounded by a lot of a miracle diet and a little bit of common sense. The voice in your head that comes out of you that a diet consisting of yogurt and fruit... maybe not the best solution to the problem. He also tells you that the best way to get rid of excess weight, that is, in order to burn more calories than you consume
Everything he says is true! And in order to do this you need a bit more movement And a little more to keep track of your eating habits.
There is a list of things that needs to be done in order to no longer be surprised at the how quickly to lose weight at home.
Watch out for the power
1. A balanced diet
Help to or sports to lose weight if you're eating it wrong. You have worked hard you are working by burning the calories in the gym, but it does not absolve you from the wrong food. Here are a few simple tips.
- Replace simple carbohydrates to complex. Complex carbohydrates, such as cereals, brown rice, potatoes, and nuts, contain a lot of fiber, so that even small servings of these a long time to be released from the hunger for a sense.
- Make no mistake: fat consumption does not make you bold. Oil is one of the diet.
- Remember that protein is very important.
- You need to focus on three elements - carbohydrates (complex), protein, and fat. They all need to be concerned.
- Prepare the sour cream or coconut oil.
2. The rhythm of the diet
The general rule is not to skip meals! Eat four times a day: in the morning, at around 4 in the evening and 8 in the evening. This is to accustom your body to a certain rhythm of living. If you want to lose a few pounds, you have to have a certain type of food at different times of the day.
3. The energy in the morning, light dishes in the evening
You need to eat in order to lose weight?
- In the morning - rye bread, cereal flakes (in the not-too-sweet, such as muesli or bran), kiwi, or grapefruit juice, yoghurt to 0%... the Breakfast is a recharge of energy!
- For lunch eat a compound having, for example, a wheat beer grain, mail, rice, quinoa, or bulgur. They will be perfectly suited for white meat and fish.
- The 16-hour certification – a pārkodiens: bread slice + fruit.
- After 17 hours of carbohydrates is not recommended. The dinner is made of fish, omelette or vegetable soup.
Prior to the training session is not the victim of a low-protein batoniņš. Bring bottled water or a sports drink – they will help you to be able to cope with the load.
4. Reduce your sugar consumption, if you can't opt out of it
When it comes to sugar, it is very important for you to know the mayor. The abandonment of the sugar – the fastest way to lose weight. First of all, you will have to be aware of is that 90% of your food contains sugar, and this is the little monster that is giving a generous contribution to the totality of of the excess weight.
Permitted to impossible to get rid of the sugar, yes, and no! The consumption of natural sugars natural to the body, but here's a refined harmful to the health of the location.
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, immediately after a breakfast and a lunch, as in there was of the highest metabolic rates. Green tea promotes better digestion.
6. Use of whey protein
Whey protein is a very sātīga food that you long time will not feel hungry. This helps you to avoid unhealthy snacking, and help to reduce the cholesterol and the fat. The observations suggest that some of the people who routinely use the whey protein as a whole is consuming less calories.
In spite of the general opinion, that the protein is designed not just to those who are seriously engaged in the sport. He also suggested that a daily consumption of people with low and moderate physical activity.
7. Not eating fast food
You you will not think about how to lose weight fast but keep eating fast food? Because of the less of in your diet the following foods, due to fewer consumed calories. Let me give you think that eating fast food – it's very easy, but there are a few reasons why it should be omitted.
The Fast-food as well as carbonated drinks (Cola, Pepsi) and snack foods – that is food with "empty calories". It has no organic value, and in addition, she is a VERY much calories! Of snacking – one of the damage. But it is very enticing, that is why we recommend that you opt out of them in a phased manner. If you have been given to the difficulty, you should try to cook it like their own meal in the home of a low-calorie parts.
8. Drink water with lemon and honey in the morning
Wake up, have just a cup of the well-known actor, without a good water with honey and lemon. It's not at all difficult and it effectively in combat with excess weight. This drink speeds up the metabolism and by drinking it on an empty stomach, you're on their bodies in fat burning mode from the day.
9. Eat fruit rather than drink it
The juice is often referred to as a useful product, but it is important to keep in mind that this is not a low-calorie drink. To 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. For some of us to eat on the day, two of fruit, but if we are to have on hand is lemon juice that we usually drink more than one glass!
10. Drink water instead of other drinks
The water does not contain calories. When you want to drink, drink water instead of juices or soft drinks – and it's become a habit!
Nodarbojieties sports
11. For 10 minutes every morning in the gym
The battery in the morning there is an ancient invention, which is not open to question. Physical exercises in the home can consist of a short programme of simple exercises, which will not take more than 10 minutes to complete. Run every morning before breakfast.
In order to exercise a sport, it is not mandatory to purchase the special equipment. Take out of the hands of a bottle of water in a 500-ml, spread them to the sides and make a circular motion in order to achieve the tone in your biceps. And on to the next one!
Your task – to make the cover in the morning a habit. For this, you will be just as natural to drink a cup of coffee, take a shower, or cleaning your teeth. The morning exercises, tones the muscles, gives energy to the charge and to incite it of organisms to the active consumption of calories.
12. 20 minutes jogging in the evening
Everyday of running is a good medicine for those who are at work are becoming embedded in the sofa. The treadmill can be a yard, park or at home on a treadmill. A single 20-minute run for a little that will change your life, but there is a routine short workouts will provide outcomes very quickly, because running is one of the best sports for weight loss!
13. Yoga in the morning
The sun rises over the horizon, you can rise with the birds singing, and you wake up well-rested and fresh. You don't think this painting is very well suited to a session of morning yoga? A great and a very modern alternative to the charge.
A morning of yoga and speeds up your metabolism, preparing for the work of the digestive system, which allows the body to quickly burn the carbohydrates and fats.
14. Go for the heart of the action
Can't think of an efficient, dense, without a heart. The easiest-to – deal with the cyclical sports: running, velobraukšanu, or swimming. But we have to do so that from the house to the exit will be. Here are a few of the heart, is that you can take directly to the tv:
- Jump rope: boxers big fans of the lecamauklas, therefore, is that it allows you to quickly get rid of the calories. The jump not only fun, but also useful: it strengthens the muscles and the form of the beautiful buttocks. It would be a mistake to miss such an opportunity.
- Elipsoīds, or an exercise bikesessions on the track will take you to the investments, but if you're planning to engage in a regular basis, the cost will soon pay off.
- Stepper: the use of this simple device will help you to create the body of the form and to the both of you it is hard to believe in, will help you burn off quite a lot of calories.
- HIIT, or interval training, if you have a short period of time, and you would still like to drop weight and obtain a beautiful body, this session is for you!!! It is the essence of it is that you alternate exercises in a high pace, with short breaks to restore, for example, 20 seconds, the ups 15 seconds of rest.
15. To obtain prior to employment/training, on a bike or on foot
If there is a place for your work or school or to shop in the one – two-three-stop-you do not need to take a bus or a car. You'll need to decide once and for all to walk in where it is easy to get to. Measuring the increased use of the bicycle.
16. Exercises with its own weight
"You got it! Can you lose weight doing completely without equipment, using only your own body weight! There are many methods and techniques of weight loss, and all of them are based on the same basic exercises as well:
- Some of the burpees: this is a very effective exercise for promoting fat burning! The people's cross-border practice, the present work is related to all of the body's muscles, combining squats, atspiešanās, and jumping. In just a few seconds for this task, you will be completely exhausted! By the time, of course, it will be easier. A few burpees are developing, not only in the muscles - this is a good cardio workout. All-in-one!
- Pushups: this exercise is familiar to all. In order to diversify the classic pushups, try a different way to put the hands and arms. If you do to carry out this exercise, the spleen is not a sock, but on the road.
- Squats: the perfect exercise for your thighs. In order to challenge, change of pace, and time.
- Planck: this is a very useful for the lower back muscles, the skin, knees and press your muscles. Challenge: hold the position for 30-60 seconds at a time. Not too easy, because the calories are being burned!
17. You
To get to the pool today, there is no problem, they are in every city. We all know how nice it in the water, but don't forget that you can even swim! If you really want to lose weight, but the thought of a practice similar to the ups, and jumping-you have to neizturama, why don't you try to lose weight in water?
– You are a valuable alternative! It learn at once the whole of the body, and if it is not harmful to the joints, in contrast to the lessons of the land. Moving around in the water, you will need to provide a lot of resistance in the water; any driver of the piston stroke, or the step is required to your muscles of effort. It has the perfect conditions for training!
18. Nordic walking between the fitness walking and running
Nordic walking – is the street, watch sports, and recreation. Note: this walk is not just a moving and a performance of one of the legs to each other! The use of special sticks, similar to walking, which help you quickly move through all the muscle groups. In contrast, from the track to the nordic walking poles there is a little behind, for example, when driving through the desert, rather than in front of it.
Nordic walking and burns about 40% more energy than ordinary walking. It develops not only the leg but also arm muscles, chest and abdominal press muscles.
19. Running in place
It is a good exercise for athletes, the parents. It is made up of two parts: the acceptance of the position and range of motion.
So, in the first case, the adoption of the desired state of affairs.
- Stand straight, feet shoulder-width.
- Arms stretched out along the body side.
The second: the movement of the.
- Neatejot from the location of the in a row to open the foot from the ground.
- You can keep the hand open, or a squeeze of the fist.
Now you start to run into the space, gradually, to speed up the lifting of ceļgalus a little bit higher.
When executing the exercise for 30 seconds, then 30 seconds of rest. Repeat a few times.
Quick and simple measures in riga
20. Use the stairs instead of the elevator
Even small habits can help you get to the big issue in the tablet. For example, walking up the stairs. When climbing up/down the stairs multiple times a day, then it can be run both as a full workout!
21. Be active during the day
Sarīkojiet web service, instead of browse through the next of the series! Wash the floors, wipe the dust off, hang the laundry, go to waste, to go to the store, apzīmējiet the dirty mugs n the kitchen, a cook, pastaigājieties with your dog, play sports games, and much more. All of this will make your life more active, and this is a key provision of the novājētāju of the people. And any kind of a man!
22. To go to the dance
In order to tievēšana is going to be fun! If on Friday you get to go to a club to dance, don't stop! It's a very promotes slimming. Note, however, that a litre of beer, for example, the dance reduces all our efforts are in vain. You will find that it is not at all fun, but try not to jump on the lemonade (without sugar, of course!) at the time, for example, in the night of the session.
23. While in the house the case of a workout
How to lose weight from the comfort of your home? Easy! The sport starts with the proper floor. You go to the store? On the way back up the stairs to the procurement of arms – try to distribute the weight evenly. Of the vacuum? Follow your posture. In order to do this, you must use the abdominal press muscles, and buttocks.
24. Sleep 30 minutes more
You deserve to be. Rest of the body work better, + you'll be surprised at how many calories are burned during sleep! You might think that "a little", this is not the case. Your body uses energy, even when you nap.
25. Set yourself a goal to get rid of the stress
Stress helps you gain weight – in the literal sense of the term. When faced with a stressful situation, many are starting to eat more, or smoke. The best way to the nerves of the less – it is better to organize your life. Eat at a moderate pace to get rid of excessive things, find a balance between work and private life, and nodarbojieties of the sport - and you'll notice how you will become calmer.