Around us a lot of miracle diets and too little common sense. The voice in your head whispering to you, that a diet that consists only of yogurt and fruit... maybe not the best choice. Also, he says that the best way to get rid of the extra weight – is to burn more calories than you consume
What he says is true! And for this we have to go a little further And a little bit to be more careful with your diet.
In front of you a list of things you need to do, to wondering about how to lose weight fast at home.
Watch energy
1. A balanced diet
If it will help the sport to lose weight, if you eat wrong? I will hard work hard, burning calories in the gym, but this does not exempt you from the wrong diet. Here are a few simple tips.
- Replace simple carbohydrates complex. Complex carbohydrates, such as cereals, brown rice, potatoes, and nuts, contain a lot of fiber, so that even in small portions it is very relief from the feeling of hunger.
- Make no mistake: the consumption of fat does not make you strongly. Fat – an essential part of his diet.
- Remember that protein is vital important.
- Emphasis on three elements - carbohydrates (complex), proteins and fats. We should all be in the diet.
- Prepare the cream or coconut oil.
2. Rate diet
The main rule – not to skip meals! Eat four times a day: morning, noon, and about 4 m. and 8 m. m. Is used your body in a specific feed rate. If you want to lose a few pounds, you will need to there are certain types of food at different times of the day.
3. The energy from the morning, light meals in the evening
What to eat to lose weight?
- From the morning - rye bread, grains, cereal (not too sweet, for example, muesli or cereal), kiwi or grapefruit, yogurt 0%, Breakfast need to charge your energy!
- For lunch eat complex carbohydrates – for example, whole grain pasta, rice, quinoa or oatmeal. These will perfectly match white meat or fish.
- In 16 hours – a small snack: a piece of bread + piece of fruit.
- After 17 hours, there carbohydrates is not recommended. For dinner, you can cook the fish, omelette or vegetable soup.
Before the workout does not hurt a small protein bar. Take with you mineral water or sports drink – it will help you to cope with the load.
4. Reduce the consumption of sugar, if you can't give up
When it comes to sugar, it is very important to know the measure. Resignation from the sugar – the fastest way to lose weight. In the first row you will have to realize, that 90% of the food contains sugar, and this little monster to make a generous contribution to total excess weight.
No one can completely get rid of sugar – and you don't have to! Consumption of natural sugar, of course, for the body, and here is the refined harmful for the health.
5. Drink green tea
Green tea – one of the most healthy drinks. It contains a large amount of antioxidants which help in burning fat and accelerate the metabolism.
The best time for tea – immediately after breakfast, and at lunch, since at this time there is the highest speed of metabolism. Green tea helps in better digestion.
6. Use whey proteins
Whey protein – very satisfying food, with which you long to feel hunger. That these, helps you avoid harmful snacking and of these, helps to reduce body fat levels. Observations show that people who regularly use whey protein, whole consume fewer calories.
Contrary to popular belief, it is the protein that is created not only for those who are serious about the sport. It is also recommended for daily consumption of people with low and moderate physical activity.
7. Don't eat fast food
You can't stop wondering how to lose weight fast, but constantly eating fast food? The less in your diet are the foods, the less you consume calories. Let it seem to you that the food from fast food – it is very convenient, but there are a number of reasons that deserve to deny.
Fast-food, and soft drinks (Cola, Pepsi) and snacks are foods with "empty calories". No biological value and is VERY calories! The snacks – a damage. But it is very tempting, therefore, you are advised to gradually abandon. If you are given by force, try to cook the same foods from home with low calorie ingredients.
8. Drink water with lemon and honey every morning
You wake up, drink a cup of warm water with honey and lemon. It's not hard and when you do this effectively in the fight against excess weight. This drink speeds up the metabolism, and drinking on an empty stomach, you can adjust your body to function fat burning by in the morning.
9. Eat fruits and drink
Juice is often referred to as a useful product, however, it is important to remember that this is not the case for low-calorie drinks. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat in two day's fruit, but if we have in hand a juice, then we usually drink more than one cup!
10. Drink water instead of other drinks
The water does not contain calories. When you want to drink, drink water instead of juices and non-alcoholic drinks – and let it become a habit!
Exercise
11. 10 minutes of sports every morning
Charging in the morning – ancient invention, the use of which is not a challenge. Exercise at home can consist of a short programme of simple exercises, that will not take more than 10 minutes. Follow them every morning before breakfast.
For the exercise you don't need to buy any special equipment. Get your hands on a bottle of water (500 ml), dilute them in the face and make circular movements, to lead to tone your biceps. And so on!
Your task – to make such a charge morning habit. Let it be for you, so of course, like to drink a cup of coffee, take a shower or brush her teeth. Morning exercises that stimulate the muscles, give energy and harmonize the body to the active consumption of calories.
12. 20 minutes of jogging in the evenings
The daily running – a good treatment for those who after the job begins to leave the roots on the couch. The running in the yard, in the park or at home in a hallway. A single 20 minutes of jogging and a little bit of what will change in your life, and this is daily short workouts will bring result very soon, because running is one of the most effective kinds of sport for weight loss!
13. Yoga every morning
The sun rises over the horizon, it wakes you up to birds singing, and you wake up rested and refreshed. Doesn't it seem that this picture fits very good session of morning yoga? A beautiful and very modern alternative to charging.
Morning yoga accelerate the metabolism, to prepare the work of the digestive system, which of these helps the body to empty more quickly carbohydrates and fats.
14. Do cardio activity
You can't imagine the effective weight loss without cardio. The most simple is to do a cyclical sport activities: running, cycling, or swimming. But we promised that from the house out doesn't have. Here are some cardio that you can perform directly in front of the tv:
- Jump rope: boxer – big fans of rope, just because it allows you to quickly get rid of calories. The jump is not only fun, but also useful: it strengthens the muscles of the buttocks and produce beautiful hips. It would be a mistake to miss this opportunity.
- Ellipsoidal, or exercise bike: sessions with the machine you require you investment, but if you plan to do it regularly, the cost will soon pay off.
- Stepper: this simple appendix of these, it helps to bring the body in shape and, though it's hard to believe, it will help you to burn a lot of calories.
- HIIT, or interval training: if you have a little time, but you still want to drop the weight and gain a nice body, these exercises are for you! The essence is that you alternate exercising at a high pace, with short breaks for recovery: for example, 20 seconds push-ups, 15 seconds rest.
15. To get to work/school by bike or on foot
If the location of your work/school or shop – two-three stops from you, you don't need to go by bus or car. Solve once for all the walking there that's easily accessible. For distances greater use of the bike.
16. Exercises with the weight
Exactly! You can lose weight by doing absolutely without tools, using only the weight of the! There are many methods and techniques of weight loss, and they all rely on the same exercises:
- Some burpees: very effective exercise for burning fat! Popular cross-training, this exercise activates the muscles in the whole body, combining squats, push-ups and jumps. In just a few seconds of this exercise will be completely destroy! Over time, however, it will become more easy. Some burpees develops not only the muscles is a very good aerobic exercise. All-in-one!
- Push-ups: this exercise is known to everyone. To differentiate the classic push-ups, try different ways to put your hands. If you find it difficult to perform this exercise, lean on, no socks and in the knees.
- Squats: the perfect exercise for thighs. To complicate the exercise, change the rhythm and duration.
- Strap: very useful for the muscles of the back, the bark, buttocks and abs. Task – hold the position for 30 to 60 seconds. It's not very easy, because the calories burned!
17. Swimming
To get into the pool today is not a problem, that there are in every city. We all know how good it is to soak in the water, but don't forget that you can even swim! If you really want to lose weight, but the thought of exercises such as push-ups and jumping will be unbearable, why not try to lose weight in water?
Swimming is a useful alternative! Is flexing at the same time all over the body and when this harmless for the joints, in contrast from activities on land. Moving in the water, should have a significant resistance to water: every thrust, stroke, or step requires your muscles of effort. And this is the perfect environment for a workout!
18. Nordic walking – between the gym, walking and running
Nordic walking – the-road kind of sport and leisure. Attention: this kind of walk it involves not just the movement and the work of one foot in front of the other! In this use special poles, similar to hiking, which help to move more quickly forward, using all the muscle groups. In contrast with hiking, nordic walking sticks hold back a little bit, such as when skiing, and not in front.
Nordic walking burns 40% more energy than ordinary walking. This not only develops your legs but also the muscles of the arms, chest and abs.
19. Go for jogging in place
This is a good exercise for older athletes. It consists of two parts: the adoption of the position and movement.
So the first thing: the adoption of the desired position.
- Stand with your feet at shoulder width apart.
- The arms stretched along the body on each side.
Secondly: the movement.
It's not moving with posts, in turn uplift your heels from the ground.
- Keep the palm of your hand open, or shrink into a fist.
- Now begin to run in place, gradually shot, lifting the knees a little more.
- Perform each exercise for 30 seconds, then 30 seconds rest. Repeat several times.
Quick and simple precautions
20. Use the stairs instead of the elevator
Even small habits can help you in the big issue of the diet. For example, walking on the stairs. If you go up/down the stairs several times a day, then this can count for a full workout!
21. To be more active during the day
Arrange the cleaning of the house, rather than to see the next show! Wash the floors, wipe the dust, to hang underwear, take out the trash, go to the store, consider a dirty mug mr kitchen, cook a walk with the dog, play sports games more often! All of these will make your life more active, and this is a basic rule of slimming people. And every healthy person!
22. Go dance
Let the slimming will have fun! If on Fridays you can go to the clubs to dance, do not stop! It is very helps in weight loss. Remember, however, that liters of beer during these dances the all the efforts for not. It seems that this isn't any fun, but try to go to the lemonade (without sugar, of course!) during the night sessions.
23. Turn housework into workout
How to lose weight without leaving the house? Easily! Sport begins with proper harvesting. Go to the store? On the way back climb up the stairs with groceries in your hands – try to distribute the weight evenly. Gap? Watch posture. To do this you need to utilize the abdominal muscles and buttocks.
24. You sleep in 30 minutes more
You deserve it. Rested body works better + you'll be surprised by how many calories burned during sleep! Maybe you're thinking "a little", but it is not so. Your body uses energy, even when resting.
25. Just aim to get rid of anxiety
The stress of these, it helps to gain weight – literally. Faced with stress, many people start to overeat or to smoke. The best way to use less – to better organize his life. Eat sparingly, get rid of unnecessary things, find the balance between work and life, exercise and you won't notice, as you become more calm.