Around us diets are many and very little sense of the Marta. The voice in your head whispers to you that a diet consisting only of yoghurt and fruit and there... probably the best option. Also the that says the best way to lose weight, burn more calories than you consume
Everything it says, and it is true! And for this we need to move a little more And a little more care of your diet.
Here is a list of the things you need to do to not wonder about how to lose weight quickly at home.
Follow the diet
1. Balanced diet
Will the sport lose weight if you eat wrong? You work, burning calories in the gym, but there is no excuse that since the bad Group. These are some simple tips.
- Replacing simple carbohydrates with complex. Carbohydrate complex such as cereals, rice, potatoes, nuts contain a lot of fiber, so that, even in smaller servings, you remove permanently the feeling of hunger.
- Not s equivoquin: the consumption of fat does not make you fat. The fat and the necessary a part of the diet.
- Keep in mind that of the protein and of vital importance.
- Focus on three elements - carbohydrates (complex), proteins and fats. All must be in the diet.
- You can cook in butter or coconut oil.
2. The pace of the diet
Important rule – do not skip meals! Eat four times a day: morning, noon, 4 PM and 8 PM. Get used to This, if the body of a certain un-to the rhythm of power. If you want to lose a few kilos you need to eat certain types of foods at different times of the day.
3. The energy of the morning, light meals in the evening
Eat to What lose weight?
- In the morning, bread, cereal (not too sweet, for example, muesli or bran), kiwi or grapefruit, yogurt 0%... has Breakfast boost!
- For lunch, eat carbohydrates complex, for example, whole grain pasta, rice or quinoa bulgur. Them perfectly suited to white meat or fish.
- 16 At hours – small snack: slice of bread + a fruit.
- Original works of art 17 hours of eating carbohydrates and not recommended. For dinner you can, you can cook the fish, omelette or vegetable soup.
Before exercise will not prevent small protein bar. Bring mineral water or sports drink – will help you to cope with the load.
4. Cut the sugar if you can't give it up
When it comes to sugar, and very important to know the extent. The rejection of sugar in the fastest way to lose weight. First you have to realize that 90% of your food contains sugar, little monster and this is making a generous contribution to the increase of weight.
No one can get rid completely of sugar – Yes I'm not! The intake of natural sugar and natural in the body, but refined harmful to health.
5. Drinking green tea
The green tea, in one of the most useful drinks. Contains large amounts of antioxidants that promote the burning of fat and accelerate the metabolism.
The best time to take the tea in the original work of art Breakfast and lunch, because at this time there is the maximum speed of the metabolism. Green tea promotes better digestion.
6. Use of whey protein
Of Protein whey milk and a nutritious very and very long time that not feeling hungry. This will help us to avoid examining harmful snacks and helps to reduce the level of body fat. Observations show that people who regularly use protein whey of milk, generally consume less calories.
Contrary to popular belief, and not this only protein for those who are very involved in the sport. It is also recommended for daily consumption for people with low and medium physical activity.
7. Do not eat fast food
You do not stop to ask ourselves how to lose weight quickly, but constantly eating fast food? The less in your diet in order to eat less than the calorie consumption. You may think that eating fast food, a very convenient, but there are a number of reasons for the s and leaves.
Fast food and carbonated beverages (Cola, Pepsi) and snacks and food with "empty calories". Has no biological value and all that and VERY high in calories! From snacks – damage. But they are very tempting, so we suggest to leave them a little a little. And hard If this if the same try to prepare dishes in the home of low-calorie ingredients.
8. Drinking water with lemon and honey in the morning
Wake up, drink a Cup of warm water with honey and lemon. Do not and I effective hard in the fight against obesity. This drink s and accelerates metabolism, I drink it on an empty stomach, which are the creation of your body in the fat burning of the morning mode.
9. Eat fruit, not drink it
Juice, a often The so-called un-useful product, but it offers important to remember that there is free wi-fi internet access included, specific to the low-calorie drinks. 250 ml of orange juice contains 110 calories, and that a dues equivalent to oranges. Few of us eat for a day, two fruits, but if we juice, we tend to drink a cup of!
10. Drinking water in other site of drinks
The water does not contain calories. When you're thirsty, drink water instead of soft drinks and juice – and turn that into a habit!
Exercise
11. 10 minutes of sports every morning
The exercises of the morning, an old invention, that does not in and questioned. Sports house can consist of a program brief of exercises that not simple it takes longer than 10 minutes. Do them before every morning d Breakfast.
Not the sport should buy a special equipment. Grab a bottle of water of 500 ml, separating them and making un circular motion to tone your biceps. And so on!
Your task – to do un office in the morning habit. That is for you, as natural as drinking a Cup of coffee, take a shower or wash the bumps. Morning tone up exercises muscles and to give un power boost and the body adjusts to the active consumption of calories.
12. 20 minutes of running in the night
Daily Running is a good medicine for those who work of original art work a root begins in the sofa is made. It can run in the yard, in a Park or a house on a treadmill. A single 20-minute face to face will change little in your life, but short of the un's daily workout will bring results very soon, run, wi-fi, because we are one of the most effective sport to lose weight!
13. Yoga in the morning
Raises The sun's above the horizon, hear the chirping of the birds and Wakes up well rested and fresh. Don't you think that this image fits very well in the morning session of yoga? Beautiful and very modern alternative to the load.
Morning yoga speeds up the metabolism, the preparation of the digestive tract to help the body faster to consume carbohydrates and fats.
14. Do cardio activity
And impossible to imagine effective weight loss heard cardio. The thing most easy to participate in cyclic sports: running, Biking or swimming. But we were promised that the house should not go. Here are a few of the cardio exercises that you can perform in front of the TV:
- Jump rope: boxers are big fans of the rope, as it allows you to quickly get rid of calories. Jump is not only fun, but also useful: it strengthens the muscles buttocks of les and shapes the thighs. It would be un error to miss this opportunity.
- Ellipsoid or Cycling: lessons on the simulator it will be necessary for the investment, but if it is done regularly, the costs will soon pay off.
- Stepper: this device simple will help bring the body in shape, and even that you almost can't believe that helps you burn a lot of calories.
- HIIT, interval or formacio: if you have a little time, still, but you want to lose weight and get un beautiful body, these exercises for you! Its essence, in that alternate exercises high un at the pace of a recovery time short: for instance, for 20 plates seconds, 15 seconds of rest.
15. Get to work/school by bike or on foot
If your place of work/study or store – two-three fashion shows from you, you do not need to go by bus or car. For the right to decide once and for all on foot, easy to walk. Distances more For the use of the bicycle.
16. The body weight exercises
Exactly! You can lose weight by doing absolutely no equipment, using only your own weight! There are many methods and techniques of weight loss, that are based and in the same years:
- Some burpees: a very effective exercise for burning fat! Popular in the creu de formacio, this exercise works the muscles of the body, combining can put in the squat, push-UPS and jumping. In just seconds, in this exercise you will be absolutely exhausted! With time, however, it will be easier. Some burpees develops not only the muscles of the un great cardiovascular workout. All in one!
- Pushups: this exercise is known by all. For a change To the classic push-UPS, try different ways of putting in the hands. If you are still difficult to perform this exercise, tilt your head in your fingers and in my knees.
- You get to the squats: the perfect exercise for the hips. To complicate the exercise, change your pace and duration.
- Strap: very useful for abdominal muscles, the bark, the buttocks and the press. Task – to hold the position 30-60 seconds. Head and too easy, and, therefore, of the calories burned!
17. Swimming
For ex: in the pool, today is not the un's problem, that are in any city. We all know that a good soak in water, but do not forget that you can still swim! Really If you want to lose weight, but the thought of exercises like push UPS and jumping unbearably, why not try to ca lose weight water?
Swimming a healthy alternative! It trains the whole body and, at the same time, harmless to the joints, unlike exercises on the ground. The movement of the water, which must provide a considerable resistance to the water: any push, stroke or step requires that efforts muscles. And this and the perfect training conditions!
18. Nordic walking – fitness walking between that I Run
Nordic walking, wi-fi, an outdoor swimming pool of sport and recreation. Note: this type of walk, one more than the movement and put one foot in front of the other! Uses special poles of similar a trekking poles, which help to move faster, using all the muscle groups. A difference of Hiking, Scandinavian walking sticks, dance of keep a little bit back, such as when skiing, not the front.
Nordic walking burns up to the un 40% energy more than running on foot. It develops not only of legs but also the muscles of the arms, chest, and abs.
19. Running in place
The un This good exercise for the older athletes. It consists of two parts: the acceptance and the movement.
Well, first of all: adopting a desired position.
- Stand directly with your feet shoulder width apart.
- The arms stretched along the body sides.
Second: the movement.
- Sense to move him', one at a time lift your heel from the ground.
- Keep your hand open or squeeze into a fist.
- Now begins to run on the site, a little a little acceleration to lift the knees a bit higher.
- Perform each exercise for 30 seconds, according to 30 followed by a break. Repeat a couple of times.
Quick and easy steps
20. The stairs to Use instead of the Elevator
Even small habits can help you in a great problem of weight loss. For example, a foot to the stairs. If you want to go down and up the stairs of destinations times a day, how can you explain the un training!
21. Be active during the day
Organize the cleaning of the house, instead of watching the next episode! Wash the floors, clean the dust, and hang up the clothes, does not stop taking out the garbage", " go to the shop, put the cup dirty n the kitchen, you can cook, walk the dog play sports games more often! All this will make your life more active, and this rule and the main of the weight loss of the people. And any healthy person!
22. Go to balls
Let the weight loss be fun! If the Friday d go to the club to dance, not s stop! And very promotes weight loss. Keep in mind, however, that the gallons of beer during these balls bring all efforts to nothing. You might think that you don't and it is very fun, but try to go for a lemonade (in the sense of sugar, of course!) during these night sessions.
23. Turn household chores into a workout
How to lose weight sense get out of the house? Easy! The sport begins with proper cleaning. Go to the store? On the way back up the stairs with the shopping in hand – try and distribute the weight evenly. Empty? Follow the posture. This has made the and the abdominal muscles buttocks.
24. Sleep 30 minutes more
T deserve it. The un-rested body works better + you'd be surprised how many calories are burned during the son! You might think that "small", but not from ho. He uses his body energy even when the rest.
25. Set un goal to get rid of the stress
Stress helps to gain weight literally. In the face of a stressful situation, many people start to eat or smoke. The best way to be nervous, smaller, better organize your life. Eat moderately, get rid of unnecessary things to find the balance between work and life, exercise, and not s notice how you become more peaceful.