Around us many of the miracle diets and very little common sense. The voice in your head will give you that a diet that consists of yogurt and fruit... maybe not the best option. It also tells you that the best way to get rid of excess weight is to burn more calories than you consume
Everything he says is the truth! And to do this it is necessary a little more moving And a little more care with your diet.
In front of you is a list of things you must do to no longer ask yourself about how to lose weight quickly in the home.
Make sure energy
1. A balanced diet for
How can sport to lose weight, if you eat bad? You work to achieve this, the burning of calories in the hot tub, but that's not the pound of the wrong diet. Here are some simple tips.
- Replace simple carbohydrates with complex. Complex carbohydrates, such as cereals, rice, potatoes, dried fruits, contain a lot of fiber, thanks to which even in small portions, we fought of the sensation of hunger.
- Don't be fooled: the consumption of fat does not make you bold. Fat is a necessary part of the diet.
- Remember that protein is vital.
- Focus on three elements - carbohydrates (complex), proteins, and fats. All of them should be in the diet.
- Cook in the creamy or coconut oil.
2. The pace of the diet
The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4 pm, and 8 pm. Is to accustom your body to a feeding rhythm. If you want to lose a few extra pounds, there are certain types of food at different times of the day.
3. The energy of the morning, light meals in the evening
What to eat to lose weight?
- By the morning, rye bread, cereal (not too sweet, for example, muesli or bran), the kiwi fruit or the grapefruit, yogurt 0%... the breakfast must be loaded with energy.
- In the lunch eat complex carbohydrates – for example, whole wheat pasta, rice, quinoa or bulgur. To them, ideal with white meat or fish.
- The 16-hour – a small snack: a piece of bread + fruit.
- After 17 hours of carbohydrates and is not recommended. In dinner you can cook the fish, tortilla, or vegetable soup.
Before the training, will not prevent the small bar of protein. Carry mineral water or sports drinks – that will help you to cope with the load.
4. Reduce the consumption of sugar, if you can't give it up
When it comes to sugar, it is very important to know the extent. The renunciation of sugar – the fastest way to lose weight. In the first you queue you have to realize that 90% of your food contains sugar, and this small monster does the generous contribution of a set of excess weight.
No one can completely get rid of sugar – yes, and it is not necessary! The consumption of natural sugar in natural way for the body, and I have here refined is harmful to health.
5. Drink green tea
Green tea is one of the most useful drinks. Contains large amount of antioxidants, that contribute to the burning of fat and accelerate the metabolism.
The best time for tea, which – after breakfast and at lunch, since that has the highest rate of metabolism. The green tea contributes to a better digestion.
6. Use the whey protein
Whey protein – very satisfying food, with that for a long time will not feel hungry. This helps to avoid snacking and helps to reduce the level of body fat. The observations show that people who regularly used the whey protein, in general, consume less calories.
Contrary to universal opinion, this protein is designed not only for those who seriously participate in sports activities. It is also recommended the use of daily consumption of people with low and medium physical activity.
7. Do not eat fast food
You do not leave to ask, how to lose weight quickly, but at the same time eating fast food? The less in your diet a food, the less you consume calories. It seems that the food is not fast food – it is very convenient, but there are a number of reasons that she has to resign.
The fast food and soft drinks (cola, pepsi) and the food is the food with "empty calories". In it there is no biological value and is VERY calories! Of those snacks – a damage. But they are very seduced by that we recommend that you give them a little bit. If this is difficult, try to prepare the same dishes from the kitchen of the home of low-calorie ingredients.
8. Drink water with lemon and honey in the morning
When I woke up, drink a cup of hot water with honey and lemon. It is not so difficult and effective in the fight against overweight. This drink speeds up the metabolism, and drinking with the stomach empty, so it sets your body by way of fat burning of the morning.
9. Eat fruit and drink
The juice is often called a useful product, however, it is important to remember that it does not refer to low calorie drinks. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat for day two of the fruit, but if we have to hand the juice, what we normally drink more than one cup!
10. Drink water instead of other drinks
The water contains no calories. When you're thirsty, drink water instead of juices and soft drinks – and that this will enter into the habit!
Exercise
11. To 10 minutes of sport every morning
The load in the morning – an ancient invention, please do not challenge. The practice of sports of the house can consist of a short program of simple exercises, that you will not take more than 10 minutes. Perform every morning before breakfast.
Sports don't need any special equipment. Take the hand a bottle of water of 500 ml, spread them apart and make a circular motion, to tone up the biceps. And so on!
Your task – to make the load of the morning into a habit. That is to you as natural as drinking a cup of coffee, taking a shower or brushing your teeth. Exercising in the morning tone your muscles, give you energy and set the body to active the consumption of calories.
12. 20 minutes of running in the evening
Daily jogging – a good remedy for those who after the job begins to take root in the sofa. Running in the yard, in the park or at home on a treadmill. One-time of 20 minutes, the tour is little change in your life, and here is the diary of practice sessions, short will bring results very soon, as running is one of the best sports for weight loss!
13. Yoga in the morning
The sun rises over the horizon, you are awakened by the singing of the birds, and you wake up well rested and refreshed. Don't you think that this image fits very well the morning session of yoga? Beautiful and very modern alternative to the load.
Morning yoga speeds up the metabolism, preparing to work on the digestive system, which helps the body to spend more fast carbohydrates and fats.
14. Do cardiovascular activity
You can not imagine the effective weight loss without cardiovascular workout. It's easier to do the circular sports: running, biking, or swimming. But we promise that the house did not have to leave. Here are some cardio, which you can carry out right in front of the tv:
- Jump rope: boxers – big fans of jump ropes, precisely because it allows you to quickly get rid of the calories. Jump is not only fun, but also useful: it strengthens the muscles of the buttocks and nice hips. It would be a mistake to lose the opportunity to do so.
- Ellipsoid, or a stationary bike: the most important classes in the simulator you will require for the investment, but if you have the intention to practice regularly, the costs will soon give its fruits.
- The climber: it is the simple adaptation of bring the body in shape and, although it is unlikely that you will create, will help you burn a lot of calories.
- HIIT or interval training: if you have a little time, and still want to get rid of weight and have a beautiful body, these exercises for you! Its essence in the fact that you alternative exercises in high-tempo short breaks of recovery: for example, 20 seconds of push-ups, 15 seconds of rest.
15. Access to work/study by bicycle or on foot
If your place of work or study or shop – in two or three stops you, there is no need to go by bus or car. Decide once and for always walking to where to go. For distances more you use the bike.
16. Exercises with the own weight
It is! You can lose weight by doing nothing ski equipment, using only your own weight! There are many methods and techniques of thinning, and all of them are based on the same exercises:
- Some burpees: very effective in exercise fat burning! Popular in the cross-training, this exercise activates the muscles of the whole body, combining squats, push-ups and jumps. Within A few seconds of this exercise you will be completely exhausted! With time, however, it makes it easier. Some burpees develops not only the muscles is a great cardio-workout. All-in-one!
- Pushups: this exercise is familiar to all. To liven up the classic pushups, try different ways of putting the hands. If you still difficult to do this exercise, do not lean on the socks and in the knees.
- Squats: the perfect exercise for the thighs. To complicate the exercise, change the pace and the duration.
- Strap: very useful for the muscles of the back, the bark, the glutes and the abdominals. The task of maintaining the position for 30 to 60 seconds. It is not too easy, so that calories are burned!
17. Swimming
Fall in the pool of today is not the problem, that there is in any city. We all know how pleasant that enjoy water, but don't forget that you can also swim! If you really want to lose weight, but the idea of exercises such as push-ups and jumps him is unbearable, why not try to lose weight in water?
Swimming is a useful alternative! It trains all the body and when this harmful for the joints, unlike the most important classes in the land. Moving in the water, you have to provide much water resistance: any impulse, the movement of the sweep or step requires your muscles to effort. And this is already the ideal conditions for training!
18. Scandinavian, walking among the tubs of walking and running
Scandinavian walk is the street of sport and leisure. Attention: this type of walking involves not only the movement and the placement of one leg in front of the other! Using poles similar to trekkingovie, which help to move more rapidly forward, using all the muscle groups. Unlike trekking in scandinavian walking stick kept a little behind, as if of catania, in direct, and not ahead.
Nordic walking burns 40% more energy than normal walking. It develops not only the feet but also the muscles of the hands, chest, and abdominals.
19. Running in place
It is a good exercise for athletes of older age. It consists of two parts: the adoption of the position and movement.
So, the first: the adoption of the desired position.
- Stand with your feet shoulder-width apart.
- The arms extended along the body sides.
Second: the movement.
- Not from the place of the tail to separate the heel from the ground.
- Keep the palm of the open hand, or tighten the fist.
- Now previous begins to run in place, gradually speeding up, lifting the knees a little higher up.
- Perform an exercise for 30 seconds, then 30 seconds of rest. Repeat several times.
Quick and simple steps
20. Use the stairs instead of the elevator
Even the small habits that can help in the big question of weight loss. For example, walking down the stairs. If you walk up/down the stairs several times a day, this may be valid for the exercise!
21. Be more active during the day
Enjoy the cleaning of the house instead of seeing the next one in the series! Clean the floors, wipe the dust, to hang clothes from bed, throwing away trash, go to the store, belongs to dirty cup n the kitchen, cook, walk the dog, play sports games more often! All of this will make life more active, and is the main rule of the weight loss of the people. And any sane person!
22. Go dancing
Losing weight will be fun! If on Friday you go to a club to dance, don't stop! Is very promotes weight loss. Remember, however, that the gallons of beer during those dances reduce all his efforts not to. It seems that this is not fun, but trying to go to the lemonade (without sugar, of course!) during these nocturnal sessions.
23. Make home training
How to lose weight without leaving home? Easy! The sport starts with a good cleaning. Going to the store? The road climbs the stairs with the shopping in your hands – try to distribute the weight evenly. Empty? Make sure to posture. To do this, you will need to use the abdominal muscles and the buttocks.
24. Sleep in 30 minutes more
You deserve it. Rested body works better + you'll be surprised at the amount of calories burned during sleep! Probably, you think "a little", but it is not so. Your body uses energy even when you rest.
25. There shall be established the goal of getting rid of the stress
The stress helps you gain weight – in the literal sense. When faced with the stress of the situation, many begin to over eat or smoke. The best way to be less nervous – organize your life better. Eat moderately, get rid of superfluous things, find a balance between work and life, do exercise and do not give account of how you will be more calm.