Around the us, so many of the miracle of the the diet of in a very a little bit of common sense. The voice in my head whispers, that the board, as only the iz, consisting of yogurt, in a fruit... is probably not the best option for you. To tell you that the best way to lose weight is to burn more calories than you consume
All of what he says is true! For that, we had a little bit more to move The eye a little bit more on your diet.
Here is a list of things that need to be done, so don't wonder about that, how to lose weight fast at home.
Follow the diet
1. A well-balanced diet
It will be a sport to lose weight, if you eat upside down? You are an entity, and the burning of calories in the gym, but that is no excuse, since the wrong diet. Here are a few simple tips.
- To change to simple of complex carbs. Complex carbohydrates such as, whole grains, brown rice, potatoes, nuts contain a lot of fiber, so that they can be, even in smaller servings, so they are permanently eliminated the feeling of hunger.
- Make no mistake: the consumption of fat does not make you fat. Fat is a necessary part of the diet.
- Don't forget that it is very important to the protein.
- Focus on the three elements - carbohydrates (complex), protein, fat. All you need to be on a diet.
- Cook in butter or coconut oil.
2. The rhythm of the diet
An important rule is – don't skip dishes! Eat them four times a day: morning, noon, and 4 HOURS into the 8. TIME. To accustom your body to a certain rhythm of energy. If you'd like to lose some weight, you need to eat certain types of food at different times of the day.
3. The energy of the morning, and malice in the evening
What to eat to lose weight?
- In the morning - rye bread-whole grains (not too sweet, for example, a muesli or bran), kiwi, or grapefruit, a yogurt with 0% for Breakfast... the new power!
- For lunch, eat complex carbohydrates, such as whole-grain pastas, rice, quinoa, or bulgur. Are perfectly suited to white meats or to the fish.
- 16, In hours – small snack: slice of bread + a fruit.
- 17 hours After the consumption of carbohydrates is not recommended. For dinner, you can cook, fish, omelette or vegetable soup.
Prior to your workout will not prevent a small protein bar. Order mineral water or a sports drink – they will help you to cope with stress.
4. To reduce the sugar, if you don't have to give up
When it comes to sugar, it is very important that you know the measure of. The rejection of sugar is the fastest way to lose weight. In the first instance, you need to be aware of is that 90% of your food contains sugar, and in a bit of a monster, which is a generous contribution to weight loss.
No one is over to completely get rid of sugar That are not! The natural sugar Intake, which is natural to the body, but in a refined, harmful to human health.
5. Drink green tea
Green tea is one of the most useful drinks. It contains large amounts of anti-oxidants ban the promoting the burning of fat in speeding up the metabolism.
The best time for the tea after the Breakfast, the lunch, because, at the moment, this is the maximum speed of a metabolism. Green tea promotes better digestion.
6. Use of whey protein
Whey protein is a highly nutritious food, which is a long time without the feeling of hunger. To help you avoid harmful snack foods in helping to reduce the level of body fat. The findings show that people who regularly use whey protein, will generally consume fewer calories.
Contrary to the popular belief that protein is not just for those who are seriously involved in the sport. It is also the daily recommended consumption for people with a low in the middle of physical activity.
7. Don't eat fast food
I will Never again be how to lose weight fast, but they are constantly eating fast food? The less of it in your diet as foods, you will consume fewer calories. You can think of, from fast food and food is very convenient, but there are a number of reasons as to why you omitted it.
Fast food carbonated drinks (Cola, Pepsi) in the snacks food is the key of "empty calories". The value Is in the bio, while it is VERY high in calories! Since only one of the damage. However, this is very tempting, therefore, we recommend that you suspend them over time. If it's difficult, try to prepare the same dishes at home from low-calorie ingredients.
8. Drink water with lemon in the honey in the morning
Waking up, drinking a cup of warm water with the honey in the lemon. It is not difficult to effective in the fight against obesity. This drink speeds up the metabolism, in drinking, and on whether the stomach, you are setting up your body's fat burning mode in the morning.
9. Fruit to Eat, does not drink
The juice is often called the product is useful, however, it is important to note that it is not specific to low-calorie drinks. To 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. For us it is Something to eat for the day, two of fruit, but if we take it in juice, we have more than usual to drink one glass!
10. Drink water instead of other drinks
The water does not contain calories. When you're thirsty, drink water instead of juice in soft drinks – is in to to become a habit!
Exercise
11. 10 minutes in to the sport each and every morning
The exercises in the morning – an age-old invention, which was not challenged. A sports home you can consist of a short programme of simple exercises to the ban that doesn't last for more than 10 minutes to complete. You may Make each morning and Breakfast.
The sports do not have to purchase special equipment. Pick up a bottle of water of 500 ml, spread them apart, in that it is a circular motion with a ton of your biceps. The way ahead!
Your task– to make such a charge in the morning a habit. Whether it will be for you in the natural, like drinking a cup of coffee, take a shower or brush your teeth. On the morning of the exercises, tones the muscles boost in energy in your body adjusts to the active consumption of a calorie.
12. A 20-minute drive in the evening
The day a good Run is the cure for those who, after the completion of the exercise within the sofa. You can run all of the garden, in the Park, at home, or on the treadmill. A single, 20-minute jog to change the will be a little bit in your life, however briefly, daily training will yield results very soon, because running is one of the most effective sport to lose weight!
13. Yoga in the morning
The sun rises over the horizon, you awaken to the song of the bird is good you can have a rest in the fresh. Don't you think that this image fits in well with a morning yoga session? Very Nice in a modern-day alternative to a charge.
Morning yoga speeds up the metabolism, prepare the digestive system to help your body quickly using up the carbohydrates into fat.
14. Do you do cardio activity
It is impossible to conceive of an efficient weight loss without the heart. The simplest thing to be involved in cyclic sports: running, Biking, or swimming. However, we have to promise the house that they don't have to go. Here are a few cardio exercises that can be performed right in front of the TV:
- Jumping rope: boxers, so big fans of the rope, because it allows you to quickly get rid of the calories. The jump is not only fun, but also useful: it strengthens the muscles of the buttocks is formed in the leg. It would be a mistake, so don't miss out on this opportunity.
- Ellipsoid, or a Bike ride: experience of the simulator will require investment, but if you are going to work on a regular basis, the expense will be worth it to them.
- Stepper, it is simply a device that will help to bring the body in shape, although it's difficult to believe that it will help you a lot to burn calories.
- HIIT, or interval training: if you need a little bit of time, but you still want to lose weight to achieve a beautiful body, and this tutorial is for you! The essence of Them is that you alternate the exercises on a high for a short time in the speed of the recovery process: for example, 20 seconds of pushups, 15 seconds of rest.
15. To get to/from work / school, or on foot, by bike
If your place of work/study, or a leave – two-three stops away from you, there is no need to go or take the car. Whenever he Decides to once again walk, which is easy to control. The distance you use more of the bike.
16. Body weight exercises
Exactly! You can lose the weight, you're doing a completely free software to use only their own weight! There are a lot of methods of techniques for weight loss, so all of that is based on the same tutorial:
- Some of the burpees: it is very an effective exercise for burning fat! A popular cross-training, this exercise works muscles all over the body, it combines squats, push-UPS to jumping. In just a few seconds of this exercise, you will be completely exhausted! In the end, however, it will be easier for you. Some of the burpees develops not only the muscles is a great cardio workout. All-in-one!
- Pushups: this workout is a known. To vary the classic push-UPS, a variety of methods to try to make it out of the hand. If you still find it difficult to perform the activity, move around the camera, not on the toes the knees.
- Squats: a great exercise for the hips. The complexity of the exercise On the changes of its speed on the length of the.
- Roll: it is very beneficial for the abdominal muscles, the bark, the buttocks, in the press. The task of the have to have for the position 30-60 seconds at a time. Not too easy, so the calories burned!
17. Swimming
To get in the pool for the danes is the problem, is that in each and every place. We all know how nice that is in the water to soak in, but don't forget that you can still swim! If you really want to lose weight, but the thought of the exercises, such as push-UPS, the jumping, the unbearably, why don't you try to lose weight in water?
Swimming is a healthy alternative! It trains in at the same time, all of the body harmless to the conclusions, for, in contrast to the exercises in the water. The movement of the water, you will need to provide a substantial degree of resistance to water: not all of the push stroke, or the step is required by your muscles to the effort. In that, it is perfect conditions for training!
18. Nordic walking – walking between the gym, in the Running of the
Nordic walking is a sport and recreation in the open air. Note: the walk of this type, which involves much more than just a move of putting one foot ahead of the other! It uses special poles trekking poles like that can help make it faster, and with the use of the [spirits of the craft] muscle groups. Unlike Trekking, Nordic walking sticks, keeping the rear a little bit, as well as the skiing, not the front.
Nordic walking is the mount, not 40% more energy than ordinary walking. To develop not only the feet but also the muscles of the arms, the chest, in the abs.
19. The running of the site
It is a good exercise for athletes, the elderly. It consists of two parts: the acceptance of the motion.
Well, first of all: the adoption of a preferred site.
- Stand straight with your feet shoulder width apart.
- Stretched hands along the sides of the body.
The second: the movement.
Without moving, at the same time lift your heels off the ground.
- Keep your hand, or opening, squeeze into a fist.
- Now start to run in place, gradually, lift your knees a little higher.
- Perform each exercise for 30 seconds followed by 30 seconds of rest. Repeat this a couple of times.
Fast in easy steps
20. Use the stairs instead of the elevator
Even small habits, it helps you can be a big problem for weight loss. For example, walking up and down stairs. If you're going up/down a flight of stairs several times a day, it can be seen as an exercise!
21. Be active throughout the day
Arrange for the cleaning of the house, rather than to watch the next episode! Wash the floors, wipe the dust, that, hanging out the laundry, take out the trash, go to the store to put the dirty mug-n, kitchen, cook, walk the dog, play the games more often! All of your life to be more active, in that it is a general rule of people lose weight. Any person who, In the of a healthy!
22. Go to the dances
Let the weight loss be fun! If, on a Friday, when you go to a club to dance and don't stop! That's a very promotes weight loss. And Don't forget that a liter of beer at these dances, it will bring all efforts to nothing. You would think that it's not fun, but try to go for a lemonade (without sugar, of course!) during these nightly sessions.
23. Turn your household chores into a workout
How to lose weight without leaving home? Easy! The sport starts with proper cleansing. Just go to the store? On the way back down the stairs to the z shop in hand – to try to distribute the weight evenly. The vacuum? Follow your posture. It will be a participation of the abdominal muscles in the buttocks.
24. Sleep 30 minutes more
You deserve it. A rested body works better + you'd be surprised at how many of the calories, so to burn them while you sleep! You might think, "a little bit", but it isn't. Your body consumes a lot of energy, while the rest of you.
25. Set a goal to get rid of the stress
Stress helps you gain weight – quite literally. When you are faced with a stressful situation, many people have begun to eat more, or smoke around it. The best way to get the nervous, the smaller, the better to organize a life of its own. Eat moderately, to make things to get rid of the superfluous to find the right balance between work and life, and the physical activity you will not notice how you become more peaceful.