Around us many miracle diets and very little common sense. The voice in your head whispers, that a diet of only yogurt and fruit... maybe not the best Option. He also tells them that the best way to burn weight is to lose more calories than you consume
Everything he says is true is true! And for that, we need something more And move a little more to your diet monitor.
In front of you a list of the things you do to not more than questions, how to lose weight fast at home.
Follow the diet
1. A balanced diet
Whether it's Sport, to lose weight if you eat wrong? They work hard, through the burning of calories in the gym, but it does not exempt you from the wrong diet. Here are some simple tips.
- Replace simple carbohydrates with complex. Complex carbohydrates such as cereals, brown rice, potatoes, nuts contain a lot of fiber to eliminate so that even small portions of them permanently feelings of Hunger.
- Deceive you not: the consumption of fat does not make you fat. Fat is an essential part of the diet.
- Remember that Protein is essential for life.
- Focus on three elements - carbohydrates (complex), proteins and fats. All of them should be in the diet.
- Cook in Butter or coconut oil.
2. The rhythm of the diet
The most important rule – conveyor belt Hack not meals! You eat four times a day: morning, noon, around 4 o'clock and 8 o'clock. The accustom your body to a certain rhythm of the diet. If you want to lose a few pounds, you need to eat certain types of food at different times of the day.
3. Energy in the morning, light meals in the evening
What to eat to lose weight?
- In the morning of bread, cereal flakes, rye (not too sweet, such as muesli or bran), Kiwi or Grapefruit, yogurt 0%... Breakfast needs to recharge energy!
- To Gösta Mittag eat complex carbohydrates – such as wholegrain pasta, rice, Quinoa, or Bulgur. To him is perfect with white meat or fish.
- 16 PM – snack: a slice of bread + fruit.
- After 17 hours, there carbohydrates is not recommended. For dinner, you can cook, fish, Omelette or vegetable soup.
Before the Training, a small Protein bar can be damaged. Take mineral water or sports drink – they will help you to cope with the load.
4. You do not reduce the intake of sugar, if you give up
When it comes to sugar, it is important to know the limits. Waiver of sugar – the fastest way to lose weight. First and foremost, you must realize that 90% of your food contains sugar, and this little Monster is making a generous contribution to the weight gain.
No one can completely get rid of sugar – Yes and no! The consumption of natural sugar, of course, for the body, but refined to be harmful for the health.
5. You should not drink green tea
Green tea – one of the healthiest drinks. It contains a large amount of antioxidants which help to burn fat and accelerate the metabolism.
The best time for tea immediately after Breakfast and in the afternoon, to occurs because at that time the highest speed of metabolism. Green tea promotes better digestion.
6. You Use Whey Protein
Whey Protein is a very nutritious food, with you for a long time the feeling of Hunger. This helps avoid harmful snacking and helps reduce body fat. Observations show that people who consume on a regular basis with Whey Protein, in General, less calories.
Contrary to popular belief, such a Protein is not only for those who is driving a serious Sport. It is also recommended for daily consumption for people with low and medium physical activity.
7. Do not eat fast Food
You don't stop to ask, how to lose weight fast, but constantly eat fast Food? The less in your diet eat, the less calories you consume. They make you think that eating fast Food is very convenient, but there are a number of reasons, the should of your.
Fast food and soft drinks (Cola, Pepsi) and Snacks is a food with "empty calories". There is no biological value and it is VERY rich calories! Of such a snack – a damage. But they are very tempting, so we recommend to do without gradually on you. If you try, it is difficult to cook the same dishes at home from low-calorie ingredients.
8. You can drink water with lemon and honey in the morning
Wake up, drink a Cup of warm water with honey and lemon. It is not hard and effectively in the fight against obesity. This drink speeds up the metabolism, and drink it on an empty stomach, align your body on fat burning mode in the morning.
9. They eat fruit, not drink
Juice is often considered a useful product, but it is important to remember that he is not related to low-calorie drinks. 250 ml of orange juice contains 110 calories, the equivalent of two oranges. Few of us eat two servings of fruit per day, but when we are under the Hand there is juice, then we tend to drink more than a glass!
10. Drink water instead of other drinks
Water contains no calories. If you want to drink, drink water instead of juices and sodas – and let it become a habit!
Sports
11. 10 minutes of sports every morning
Morning exercises – an ancient invention, not to take the benefit of best. Sport house consists of a short program of simple exercises that take no more than 10 minutes. You run every morning before Breakfast.
For Sport, not necessarily to buy special equipment. Grab a bottle of 500 ml of water, apart, spread it and make circular motions around her tight biceps. And so on!
Your task – one morning habit. Let it be for you, as well as a Cup of coffee, take a shower or brush your teeth. Morning exercises tone the muscles, give a boost of energy and align the body to the active calorie consumption.
12. 20 minutes Jogging in the evening
Daily running – a good remedy for those who starts to work, leave the roots in the Sofa. Can run it in the yard, in the Park or at home on the treadmill. A single 20-minute jog is barely a difference in your life, but daily short Training bring the result very soon, because running one of the most effective sports to lose weight.
13. Yoga in the morning
The sun rises over the horizon, you awaken to the singing of birds, and you Wake up well-rested and fresh. Don't you think that this image fits in very well with a session of morning Yoga? To download a beautiful and very modern Alternative.
Morning Yoga speeds up the metabolism, preparing the digestive system, which helps the body faster carbohydrates and fats to consume.
14. You do cardio activity
You can not have effective weight loss without a heart. The easiest thing to do cyclic sports: Jogging, Cycling, or swimming. But we have promised not to leave the house. Here are a couple of cardio that you can perform directly in front of the TV are:
- Jump rope: Boxer big Fans of jump ropes, just because it allows you to quickly get rid of calories. Jump is not only fun, but also useful: it strengthens the muscles of the buttocks and shaping a beautiful hip. It would be a mistake to miss such an opportunity.
- Ellipsoid, or on a home trainer: the exercises with the training device, you will need investment, but if you are going on a regular basis with, the cost is soon recouped.
- Stepper motors: it is a simple device helps keep the body in shape, and although they hardly believe will help you burn a lot of calories.
- HIIT or interval Training: if you have little time, and you still want to weight accused and find a beautiful body, these exercises for you! Their essence go back to the fact that you alternate the exercises in a high Tempo with short breaks for recovery: lying, for example 20 seconds support 15 seconds of rest.
15. Learn before work/school by bike or by foot
If the location of your work/study, or Shop in two-three stations of them, no need to with the Bus or car. Decide and go for, always walk where you walk. For distances larger use a Bicycle.
16. Exercises with own weight
Exactly! You can lose weight, without equipment, only with their own weight! There are a variety of methods and techniques of weight loss, and they are all based on the same exercises:
- Some burpees: it is a very effective exercise for burning fat! Popular in Cross Training, this exercise the muscles of the entire body activated, combined, sit-UPS, push-UPS and jumps. Only seconds of this exercise, you will be quite exhausted! With time, however, it will be easier. Some of the burpees not only develops the muscles - this is a great Cardio workout. All-in-one!
- PUSH-UPS: this exercise all of know. The classic daybed ranged support, try to different ways the hands implement. If you carry out still is difficult, this exercise, don't rely on the socks and on the knees.
- Squats: the perfect exercise for the thighs. To complicate the exercise, change the Tempo and the duration.
- Strap: very useful for the back muscles, the rind, of the buttocks and the press. Task – to hold the Position for 30-60 seconds. Not too easy, because and calories burned!
17. Swimming
Entry into the Pool today, no Problem, you are there in every city. We all know how beautiful, enjoy them in water, but do not forget that you can swim too! If you really want to lose weight, but the thought of the exercises as a support and jump unbearable, why not try to lose weight in water?
Swimming is a helpful Alternative! It is immediately trained on the whole body and harmless to the joints, unlike exercises on Land. Movement in the water, you need to make paddling a lot of resistance to water: each PUSH to step requires, or the effort of the muscles. And this is already the ideal conditions for Training!
18. Nordic walking – Fitness walking and Jogging
Nordic walking is a Street-Sport and recreation. Note: this does not mean only a shift and staging a foot in front of the other! It is with special sticks, similar to Trekking, which will help to speed up progress by all groups of muscles. In contrast to the walks on the Nordic walking sticks a little not behind, as in skiing, but.
Nordic walking burns 40% more energy than ordinary walking. It develops not only the feet but also the muscles of the arms, chest and press.
19. Running on the spot
It is a good exercise for older athletes. It consists of two parts: the acceptance of the Position and movement.
So, first of all, the adoption of the correct Position.
- Apart stand straight, feet shoulder width.
- Stretched the arms out to the sides along the body.
Secondly, Movement.
- Does not advance, they take turns tearing the heel from the ground.
- Keep your Hand, or shrink in the fist.
- Now you begin to run on the spot, gradually accelerating, picking up the king's meadow a little higher.
- Do the exercise for 30 seconds, then 30 seconds of rest. Repeat several times.
Quick and simple measures
20. Use the stairs instead of the Elevator
Even small habits can help you in the big question of weight loss. For example, walking on the stairs. If ascend/descend the stairs several times a day, so you can count it for a workout!
21. They are active during the day
Arrange to consider the cleaning of the house, rather than to the next series! Wash the floors, wipe the dust, hang out the Laundry, taking the trash, go to the store, look at the dirty Cup N kitchen, cook, walk the dog, play Sport games, more often! All of this will make your life more active, and this is the most important rule to lose weight people. And every healthy person!
22. To go to the dance
Let the slimming becomes a pleasure! If Friday go to dancing in the Club, to stop! This is very beneficial for weight loss. Keep in mind, however, that a Liter of beer during such dances nullify all the efforts. You will find that it is not funny, but try, directly on lemonade (without sugar of course!) during these nocturnal meetings.
23. You have to turn the homework in the exercise
How to lose weight without out of the house? Easy! The Sport starts with proper cleaning. Go to the store? On the way back, you climb the stairs with the skids in the Hand – try and distribute the weight evenly. A vacuum cleaner to restore? Pay attention to posture. To unlock this, you need to the muscles of your abdominal and buttocks muscles.
24. Sleep 30 minutes more
You've earned it. Rested body works better + you will be surprised how many calories are burned during sleep! You probably think "a bit", but it is not so. Your body uses energy, even when you are resting.
25. You set a goal to reduce Stress
Stress helps you gain weight – in the literal sense. Faced with Stress, many are beginning to eat more or to smoke. The best way to be less nervous – better to organize your life. Eat. moderately, get rid of unnecessary things, find the Balance between work and life, do sports and you will not notice how you become calmer.