Around us many miracle diets and quite a few common sense. The voice in your head whispering to you that the diet consists only of yogurt and fruit... maybe not the best choice. It also tells you that the best way to get rid of excess weight is to burn more calories than you consume
All it says - it's true! And to do this you need a little more thrust And a little more to keep track of your diet.
Before you is a list of things you need to do, in order not to think about how to lose weight fast at home.
Watch out for the power supply
1. A balanced diet
It will help the sport to lose weight, if you eat poorly? You will work hard, burn calories in the gym, but it does not save you from a bad diet. Here are a few simple tips.
- Replace simple carbohydrates complex. Complex carbohydrates, such as cereals, brown rice, potatoes, nuts, contain a lot of fiber, thanks to which even in small portions are permanently release you from feeling hungry.
- Don't be fooled: the consumption of fat does not make you fat. Fat is a necessary part of the diet.
- Do not forget that proteins are vitally important.
- Focus on three elements - carbohydrates (complex), proteins and fats. All must be in the diet.
- Get ready to cream helena coconut oil.
2. The rhythm diet
The main rule – do not skip meals! Eat four times a day: morning, noon, around 4 hours and 8 hours. Get used to do not exceed your body at a certain rhythm exclusive catering. If you want to lose a few pounds, you need to eat certain types of foods at different times of the day.
3. The energy from the morning, light meals in the evening
What you need to eat to lose weight?
- In the morning rye bread, cereal, oatmeal, (not too sweet, for example muesli helena bran), kiwi helena grapefruit, yogurt 0%... Breakfast should charge the energy!
- For lunch eat complex carbohydrates – for example, whole wheat pasta, rice, got quinoa helena bulgur. To them fits great the white meat of helena fish.
- In 16 hours – small snacks: slice of bread + fruit.
- After 17 hr of eating carbs is not appropriate. For dinner you can cook fish, omelet helena vegetable soup.
Before training wouldn't hurt a small protein bar. Take along mineral water helena sports drink that will help you cope with the load.
4. Reduce your intake of sugar, if you can't give up
As regards sugar, it is very important to know the measure. The rejection of sugar – the fastest way to lose weight. In the first you have to realize that 90% of your food contains sugar, and this little monster contributes generous contribution of a set of excess weight.
No one can completely get rid of sugar – yes and no! The consumption of natural sugar natural to the body, and here is a refined threat to health.
5. Drink green tea
Green tea – one of the most useful drinks. Contains large amounts of antioxidants, which promote fat burning and speed up metabolism.
The best time for tea – right after breakfast and lunch, because at that time there was a top speed of metabolism. Green tea contributes to a better digestion.
6. Use whey protein
Whey protein – very satisfying meal, that you are a long time you will not feel hungry. This helps to avoid unhealthy snacking and helps to reduce body fat levels. Observations show that people who regularly use whey protein, generally consume less calories.
Contrary to popular belief, this protein is created not only for those who are seriously devoted to the sport. It is also recommended for daily consumption for people with low and medium physical activity.
7. Do not eat fast food
You stop to wonder, how to lose weight quickly but still eat fast food? The less in your diet such foods, the less you will consume calories. Whether you think that food from fast food – it is very convenient, but there are a number of reasons why it is worth it to give up.
Fast food, as well as carbonated drinks (Cola, Pepsi) and snacks – it's food with "empty calories". In it's biological value and it is VERY calories! Such snacking – one harm. But they are very tempting, so we recommend put from them gradually. If you are given with difficulty, try to cook the same food at home from low-calorie ingredients.
8. Drink water with lemon and honey in the morning
Wake up, drink a cup of warm water with honey and lemon. It's not at all difficult and it effectively in the fight with overweight. This drink speeds up the metabolism, and drink on an empty stomach, you're setting your body into a fat burning regime from the very morning.
9. Eat fruits and do not drink
The juice is often referred to as the useful product of the year, but it is important to note that this does not apply to low-calorie drinks. 250 ml of orange juice contains 110 calories, which meant two oranges. Few of us eat in a day or two of fruit, but if we have at hand here the juice, then we usually drink more than one cup!
10. Drink water instead of other beverages
Water contains no calories. If you want to drink, drink water instead of juice and soda and let it enter into the habit!
Deals with the sport
11. 10 minutes of sports every morning
Charging in the morning – an ancient invention, for which there is no dispute. Exercise at home can consist of a short programme of simple exercises, which will not be more than 10 minutes. Follow it every morning before breakfast.
For the sport, not necessarily to buy a dedicated device. Take in your hand a bottle with water to 500 ml, in addition to their hand and make a circular motion that exercises do not exceed your biceps. And so on!
– Your task is to make such exercise a morning habit. Let it be for you as natural as drinking a cup of coffee, take a shower with helena to brush my teeth. Morning exercises tone the muscles, giving energy and tone the body to the active consumption of calories.
12. 20 minutes jogging in the evening
Daily run – a good remedy for those who after work begins to take root into the couch. Run you can in the yard, in the park with helena at home on a treadmill. A one-time 20-minute jogging little changes in your life, and here is a short daily workout will bring results very soon, because running is one of the most effective sports for weight loss!
13. Yoga in the morning
The sun goes over the horizon, you will wake up to the birds singing, and you wake up well rested and refreshed. Don't you think that this image fits quite well, enjoy a morning yoga? Beautiful and very modern alternative charge.
Morning yoga speeds up the metabolism, gearing up the work of the digestive system, which helps the body to quickly consume carbohydrates and fats.
14. Do cardio activities
You cannot imagine an effective weight loss without cardio. The easiest – do a cyclical sport: running, bike helena swimming. But we promised, that the house do not have to go. Here are a few cardio that you can perform directly in front of the tv:
- Jumping rope: boxers – they are big fans of lana, just because it allows you to quickly get rid of calories. Jumping is not only fun, but also useful: it strengthens the muscles of the buttocks and form beautiful hips. It would be a mistake to miss such an opportunity.
- Ellipsoid, helena bike: a lesson on the simulator will require from you investment, but if you intend to participate regularly, the cost will soon pay off.
- Stepper: it is a simple game to help bring the body in shape, and although you will hardly believe, help you burn a lot of calories.
- HIIT, or interval training: if you have a little time, and yet you want to lose weight and get a beautiful body, these exercises for you! Their essence is in the fact that you alternate exercises at a high pace with short breaks for recovery: for example, 20 seconds of push-ups, 15 seconds rest.
15. Get to work/school on a bike helena walk
If your place of work/study helena trade – two-three stops from you, it is not necessary to travel by bus to helena by car. Decide once and forever to walk there, where easily reachable on foot. For greater distances, use a bicycle.
16. Exercise with your own weight
Exactly! It is possible to lose weight by training without equipment, using only your own weight! There are many methods and techniques for weight loss, and they are all based on the same exercise:
- Some burpees: a very effective exercise for burning fat! Popular cross-training, this exercise will turn on the muscles of your entire body, combine squats, push-ups and jumping. Only a few seconds of this exercise you will be completely conflict anymore! With time, however, it will be easier. Some of the burpees not only develops muscles - it is a great cardio-training. All in one!
- Pushups: this exercise is familiar to all. To vary the classic push-up, try it otherwise give hand. If it's so difficult to perform this exercise, lean not on your socks, and on his knees.
- Squats: the perfect exercise for thighs. To complicate the exercise, to change its pace and duration.
- Planck: it is very useful for the muscles of the back, the bark, the buttocks and the press. Task – to hold the position for 30-60 seconds. Not too easy, because and calories burned!
17. Swimming
Entry to the swimming pool today is not a problem, they there are in any city. We all know how pleasant soak in the water, but do not forget that you can still swim! If you really want to lose weight, but the thought of exercise like push ups and jumping is unbearable, why not try to lose weight in water?
Swimming – this is a useful alternative! It is practicing, suddenly the whole body and is harmless for the joints, unlike exercises on dry land. Moving in the water, you need to have considerable water resistance: each impact stroke helena step requires from your muscles efforts. And it is already the ideal conditions for the exercise!
18. Nordic walking – between fitness-walking and jogging
Nordic walking – it's outdoor sports and recreation. Attention: this kind of walking means not just the moving and the ships one foot in front of the other! It uses a special hole, like walking, that help faster to move forward using all the muscle groups. Unlike hiking, in nordic walking sticks keeping a little behind, as for the skiing, and not forward.
Nordic walking burns 40% more energy than normal walking. It not only develops your legs but also the muscles of the arms, the chest and printing.
19. Running on the spot
It's a good exercise for athletes older. It consists of two parts: the adoption of provisions and movement.
So, first thing: admission to the desired position.
- Stand up straight, feet shoulder width apart.
- Arms extended along your body on both sides.
Secondly: the movement.
- Moving from a place at the front, open heel from the ground.
- Keep your palm open, helena squeeze in a fist.
- Now start to run in place, gradually acceleration, lifting the knees are slightly higher.
- Perform the exercise for 30 seconds, then 30 seconds of rest. Repeat several times.
Quick and easy steps
20. Use the stairs instead of the elevator
Even small habits can help you in a big issue of weight loss. For example, walk up the stairs. If climb/descend stairs several times a day, then it is possible to count for a full workout!
21. Be active during the day
Ensure cleaning the house, instead of watching the next series! Wash the floors, wipe the dust, to hang the laundry, take out the garbage, walk to the store, consider the dirty mug n the kitchen, get ready, walk the dog, play sports games more often! All this will make your life more active, and this is the main rule of weight loss people. And every healthy person!
22. Go to the dance
Let the weight loss will be having fun! If on Friday you can go to the club to dance, don't stop! It is very conducive to weight loss. However, remember that the liters of beer during such dances will bring all efforts to naught. It seems to you that it is no fun, but try to go on the lemonade (without sugar, of course!) during these late-night meetings.
23. Turn the home work in training
How to lose weight without leaving home? It's easy! The Sport starts with proper cleaning. You go to the store? On the way back up the stairs with the shopping in hand – try to distribute the weight evenly. Vacuum? Watch the possession of your body. For it will have to connect to the abs and buttocks.
24. You sleep for 30 minutes more
You deserve it. A rested body works better + you will be surprised how many calories are burned during sleep! You probably think that "a little", but it is not so. Do not exceed your body uses energy, even when you're resting.
25. Write a goal to get rid of stress
Stress helps to gain weight – literally. In the face of stressful situations, many are beginning to eat more helena smokes. The best way to get nervous is smaller – better organize your life. Eat moderately, get rid of excess things, find the balance between work and personal life, is engaged in the sport - and you will not notice how you become calmer.