Around us many diets miraculous and little common sense. The voice in your head speaks to you, that a diet consisting only of yoghurt and fruit... maybe not the best option. He also says that the best way to get rid of excess weight is to burn more calories than you consume
Everything he says is true! And for this we need a bit more to move, And slightly more in their diet.
In front of you a list of things you need to do, for more don't ask me how to lose weight fast at home.
Follow power
1. A balanced diet
If the sport lose weight, if you eat poorly? You've worked hard to burn off calories in the gym, but this does not solve the problem of an unhealthy diet. Here are some simple tips.
- Replace simple carbohydrates with complex. Complex carbohydrates, such as cereals, rice, potatoes, nuts, contain a lot of fiber, thanks to which, even in small portions are definitely eliminate the feeling of hunger.
- Do not err: the consumption of fats does not make you bold. Fat is an essential part of the diet.
- Remember that the protein is of vital importance.
- Focus on three elements - carbohydrates (complex), proteins, and fats. All need to be on a diet.
- Cook in butter or coconut oil.
2. The rhythm diet
The main rule is not to skip meals! Eat four times per day: morning, afternoon, towards 4 pm and 8 pm. This is to accustom your body to a rhythm of power. If you want to lose a few pounds, you need to eat certain types of food at different times of the day.
3. Energy in the morning, light meals in the evening
What should I eat to lose weight?
- In the morning - rye bread, cereal (not too sweet, for example, muesli or bran), kiwi, grapefruit, yogurt 0%... Breakfast, load of energy!
- At lunch eat complex carbohydrates – for example, whole grain pasta, rice, quinoa or bulgur. He is perfect the white meat or fish.
- 16 hours – small snack: a slice of bread + a fruit.
- After 17 hours of eating carbohydrates is not recommended. For dinner, you can cook fish, omelette or vegetable soup.
Before a workout does not hurt a small protein bar. Course dinner with mineral water or a sports drink that will help you manage the load.
4. Reduce the consumption of sugar, if you can't do without
When it comes to sugar, it is very important to know when to stop. The refusal to sugar – the fastest way to lose weight. First of all, we must realize that 90% of the food contain sugar and this little monster makes a generous contribution set of excess weight.
No one can completely get rid of sugar – yes and no! The consumption of natural sugar natural to the body, but refined is harmful for the health.
5. Drink green tea
Green tea is one of the beverages the most useful. It contains a large amount of antioxidants, which help to burn the fat and accelerate the metabolism.
The best time for the tea immediately after breakfast and lunch, because in this period you see the most high-speed of metabolism. Green tea promotes better digestion.
6. Use whey protein
Whey protein – very satisfying, the food, which for a long time will not feel hungry. This helps you avoid harmful snacks and helps to reduce the level of body fat. Observations indicate that people who regularly use whey protein, in general consume less calories.
Contrary to popular belief, this protein is generated not only for anyone who is seriously engaged in sports. It also has the daily consumption recommended for people with low and medium physical activity.
7. Do not eat fast food
Do you stop to ask yourself how to lose weight in a hurry, but continually you eat fast food? Less in your diet of such foods, the less you consume calories. Let it seems that the fast-food – it is very comfortable, but there are a number of reasons why it's worth giving up.
Fast food, and carbonated drinks (Cola, Pepsi) and snack – food with "empty calories". There is no biological value and calories! From such snacks – harm. But they are very attractive, therefore, it is recommended that you give up on them little by little. If you are in trouble, try to prepare meals at home ingredients low-calorie.
8. Drink water with lemon and honey in the morning
Upon awakening, drink a cup of hot water with honey and lemon. It is not difficult and so effective in the fight against overweight. This drink speeds up the metabolism and drinking on an empty stomach, you are setting up your body in the mode of burning fat from the morning.
9. Eat fruit and drink
The juice is often called an useful product, but it is important to remember that it refers to low-calorie drinks. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat the two day of the fruit, but if we have at hand a fruit juice we used to drink more than a glass!
10. Drink water instead of drinks
Water contains no calories. When you want to drink, drink water instead of juices and soft drinks – and leave that this is a habit!
Sports
11. 10 minutes of sports in the morning
The charge in the morning – an ancient invention, an advantage that does not dispute. Sports activities of the house can be constituted by a short programme of simple exercises, which will not take more than 10 minutes. Run every morning before breakfast.
For sport and not necessarily to buy the hardware. Take in hand a bottle of water of 500 ml, spread them apart, and make circular movements to tone the biceps. And so on!
Your task – to make the charging of the morning habit. Let this be to you just as natural as drinking a cup of coffee, take a shower or brush your teeth. Morning exercises to tone the muscles, gives a boost of energy and give the body active calorie consumption.
12. 20 minute run in the evening
The rush of daily life a good medicine for those who, after the work begins to put down roots in the couch. Run in the garden, park or at home on the treadmill. Single 20 minutes of the race a little that will change your life, but the daily short workout will bring results very soon, because the race is one of the most effective types of sports to lose weight!
13. Yoga in the morning
The sun rises above the horizon, you wake up to the birds singing, and you wake up well-rested and fresh. Don't you think that this picture fits very well with the morning session of yoga? Beautiful and very modern alternative to the office.
Yoga in the morning speeds up your metabolism, preparation for the work of the digestive system, which helps the body faster than consuming carbohydrates and fats.
14. Do cardio activity
It is not possible to imagine an effective weight loss without exercise. The easiest thing to do cyclic sports: jogging, cycling, or swimming. But we promised from home, going out is not necessary. Here are some cardio, which you can run directly in front of the tv:
- Jump rope: boxer – the big fan of jump ropes, just because it allows you to get rid of calories. Jump is not only fun, but also useful: this strengthens the muscles of the buttocks and form a beautiful thigh. It would be a mistake to miss such an opportunity.
- The ellipsoid, or stationary bike: lessons on the simulator will require an investment, but if you plan to practice regularly, the costs soon pay off.
- Step-by-step: this is a simple device that will help you to bring the body in shape and, although difficult to believe, will help you to burn a lot of calories.
- HIIT, or interval training: if you have a little time, and you still want to lose weight and have a beautiful body, these workouts for you! Their essence is alternating between exercises of high intensity with short breaks for recovery: for example, 20 seconds of pushups, 15 seconds rest.
15. Go to work/school on foot or bicycle
If the location of your work/study or store – two-three stops away from you, there is no need to go by bus or car. Decide once and for all, walk where they are easily accessible. For distances longer use the bike.
16. Exercises with your own weight
Exactly! Can you lose weight practicing this without equipment, using only your own weight! There are a variety of methods and techniques of weight loss, and are all based on the same exercises:
- Some burpees: this exercise is very effective for fat loss! Popular cross-training, this exercise uses the muscles of the whole body, that combines a squat, push-up and jump. After a few seconds of this exercise you will be completely knackered! With the passage of time, however, it will become easier. Some burpees develops not only the muscles is a great cardio workout. All-in-one!
- Push-ups: this exercise is familiar to all. To diversify the classic push-ups, try different put your hands on. If it is still difficult to perform this exercise, based not on socks and the knees.
- Squats: the perfect exercise for the hips. To make it more difficult to exercise, it changes its rhythm and duration.
- Belt: very useful for the muscles of the back, bark, buttocks and abdomen. Hold the position for 30-60 seconds. It is not too easy, because the calories burned!
17. Swimming
Get in the pool today is not a problem, there are in every city. As we all know, it is a pleasure to dive in the water, but do not forget that you can also go for a swim! If you really want to lose weight, but the thought of exercises such as push-ups and jumps is unbearable, why not try to lose weight in water?
Swimming is a good alternative! You train once around the body and in this way is harmless for your joints, unlike lessons on the earth. Move around in the water, you should exercise a considerable degree of resistance to water: any push, movement, or passage requires muscle effort. And this is already the ideal conditions for training!
18. Nordic walking – between fitness walking and jogging
Nordic walking is a way of relaxation and sports. Caution: this type of journey implies not only the movement and the staging of one foot in front of the other! In it they use special sticks, similar to trekking, which allow you to move forward, making use of all the muscle groups. Unlike trekking, nordic walking stick held a little behind, as when skiing, and not before.
Nordic walking burns 40% more energy than normal walking. It develops not only the legs but also the muscles of the arms, chest and abs.
19. Jogging on the spot
It is a good exercise for athletes larger. It consists of two parts: the adoption of location and movement.
Then, first, the adoption to obtain the desired position.
- Stand with your feet at the width of the shoulders.
- Arms stretched along the body along the sides.
The second: the movement.
- Do not move, in turn, lift the heels from the ground.
- Keep the palms of the hands open, or squeeze it in a fist.
- Now start running on the spot, gradually speeding up, lifting the knees slightly above.
- Perform each exercise for 30 seconds, then 30 seconds rest. Repeat a couple of times.
Details and the simple measures
20. Use the stairs instead of the elevator
Even small habits can help in a big issue of weight loss. For example, take the stairs. If you climb up/down the stairs multiple times a day, you can deduct for a complete workout!
21. Be more active during the day
Organizes the cleaning of the house, instead of seeing the next series! Wash the floors, clean the dust, hang the linen for the house, take out the garbage, go into a store, tell the dirt cup mr kitchen, cooking, walking the dog, playing sport games, and more! All this will make your life more active, and this is the main rule to lose weight people. And any healthy person!
22. Go dancing
Let that the weight loss will be a pleasure! If on Friday you go to the disco to dance, do not stop! It's very promotes weight loss. Remember, however, that the gallons of beer during the dance will make all the efforts to no. It turns out that it is not at all fun, but try to go on the lemonade (without sugar, of course!) during these night sessions.
23. Turn housework into workout
How to lose weight without leaving home? Easy! The Sport starts with proper cleaning. Going to the grocery store? On the way back, climb the stairs with the groceries – try to distribute the weight evenly. Empty? Follow posture. For this you need to use your abdominal muscles and buttocks.
24. He sleeps for 30 minutes more
You deserve it. A rested body works better + you'll be surprised how many calories burned during sleep! Probably, you think "a little", but it is not so. The body uses energy, even when you are resting.
25. Set a goal to get rid of stress
Stress helps you gain weight – literally. Facing a stressful situation, many begin to have more or smoke. The best way to be nervous less – better organize your life. Eat moderately, get rid of useless things, to find a balance between work and life, do sports and you will notice how you become more calm.