Around us is that scabies miracle diets and very little common sense. The voice I your head whispering to you on a bare diet consisting of fruit and yogurt... probably not the best option. He also tells you the best way to lose weight is to burn more calories than you consume
Everything, sier he is true! And for this we must go a little more And a little more care of your diet.
Her is a list of things you must do to no longer wonder about how to lose weight fast at home.
Follow the diet
1. Balanced diet
The sport Will lose weight if you eat the wrong? You are working, you can burn the calories I gym, men it doesn't excuse you from wrong and diet. Her are a few simple tips.
- Replace simple carbohydrates with complex. Complex carbohydrates such as cereals, brown rice, potatoes, nuts contain a lot of fiber, so even small I portions, the permanent eliminate the feeling of kv.
- Make no mistake: the intake of fat does not make you fat. Fat is a necessary part of the diet.
- Remember, protein is very important.
- Focus on three elements - carbohydrates (complex), proteins and fats. They will all be I the diet.
- Fry I butter or coconut oil.
2. The rhythm diet
Important rule – do not skip meals! Eat four times a day: morning, midday, 4 PM to 8 PM. This your body will get used to a certain rhythm power. If you want to lose a few pounds, you must eat food, certain types of different times of the day.
3. The energy I morning, light meals in the evening
What to eat for to lose I weight?
- I morning - blanket, bread, cereal (not too sweet, for example, or muesli, bran), kiwi or grapefruit, yogurt 0%... Breakfast should energize!
- Lunch Of complex carbohydrates, f.ex. whole grain pasta, rice or quinoa bulgur. Them perfectly suited to white meat or fish.
- I 16 hours – small snack: slice of bread + a fruit.
- 17 hours After eating carbohydrates is not recommended. For dinner, you can cook fish, omelette or vegetable soup.
Before exercise will not prevent small protein bar. Take mineral water or sports drink – they will help you to cope with the demand.
4. Cut the sugar if you can't give it up
When it comes to sugar, it is very important to know the measure. Rejection of sugar is the fastest way to lose weight. First and foremost you need to realize 90% of your food contains sugar, and this little monster is to make a generous contribution to weight gain.
Absolutely No one can get rid of sugar – Yes and no! The intake of sugar is natural natural for the body, men refined harmful to your health.
5. Drink green tea
Green tea is one of the most useful drinks. It contains antioxidants, large amounts of fat burning that promote and increase the rate of metabolism.
For The best time for Breakfast coffee and lunch, because at this time there is the highest rate of metabolism. Green tea promotes better digestion.
6. Use whey protein
Whey protein is a very nutritious food that you do not long time will feel the kv. This helps you to avoid snacks harmful and helps to reduce the level of body fat. Observations show to our people that regularly use whey protein, usually eat a less calories.
I contrary to popular belief the protein this is not devoid of those who are seriously involved I sports. It is also recommended daily consumption for people with low and medium physical activity.
7. Do not eat fast food
You never cease to wonder how to lose weight fast, men all the time with eating fast food? A less diet I your to mat, the a the less calories you eat. You can think of on the food from the fast food is very convenient, the men there are a number of reasons it is abandoned.
Fast food and carbonated drinks (Cola, Pepsi) and snacks, is with matt "empty calories". It has no value biological and while it is VERY high I calories! From the snacks – a damage. Men they are very tempting, so we suggest to leave them gradually. If this is difficult, try to prepare the same dishes at home from low-calorie ingredients.
8. Drink water with a choice of honey, and I morning
Wake up, drink a Cup of warm water with honey and choice. It is not difficult and effective I the fight against obesity. This drink speeds the metabolism up, and drink it on an empty stomach, you're putting on your body fat burning mode I the morning.
9. Eat fruit, not drink
The Juice is often called a useful product, men it is important to remember it is not specific to low-calorie beverages. 250 ml contains of orange juice 110 calories, noah, who is equivalent to oranges. Eat Some of us on a day, to fruity, men, if we take it I juice, we usually drink more than one glass!
10. Water Drink I instead of other beverages
Water contains no calories. When you are thirsty, drink water instead of soda and juice – and let it become a habit!
Training
11. Sport of 10 minutes each morning
Exercises I the morning, an old invention, which is not challenged. Sports home håkan LCD of-a short program with simple exercises that will not take more than 10 minutes. Do them before Breakfast each morning.
The sport do not need to buy extra equipment. Pick up a bottle of water of 500 ml, spread them apart and making a circular motion eating to tone the biceps. And so on!
Your task – to make such a charge I morning with to subside. That Let it be natural to drink a Cup of coffee, taking a shower or brushing your teeth. Morning tone the muscles of the exercises and give a boost of adjust body and energy to the active calorie consumption.
12. 20 minutes to run in the evening
Jogging Daily is god medicine for them after the job begins to take root I the couch. You can run the I farm, in a Park, at home or on a treadmill. An easy 20 minute jog will change little I your life, men a short daily workout will give results very soon, because running is one of the most effective sport to lose weight!
13. Yoga in the morning I
The sun rises over the horizon up, you wake up to the birds singing, and you Wake up rested well and healthy. Don't you think of this picture with the very good fit morning yoga session? Very and Lovely modern alternative to charging.
Morning yoga speeds up the metabolism, digestive prepares the system to help the body to faster eating and carbohydrates fat.
14. Do cardio activity
It is impossible to imagine without effective weight loss cardio. The simplest thing to engage I cyclic sports: running, Biking, or swimming. Men we are promised in the house don't want to go. Her are some cardio exercises that you can perform right in front of the TV:
- Jump rope: boxers are big fans of the rope, because it gives you the opportunity to quickly get rid of calories. Jump is not naked fun, men are also useful: the muscles in the forces and buttocks, past her thighs. It would be a mistake to miss this opportunity.
- Ellipsoid or Cycling: lessons on the investment simulator will require, men if you are going to do regularly, the costs will soon pay off.
- Stepper: simple this device will help to bring the body I form, and even if you can believe it hardly will help to burn a lot of calories.
- HIIT, or interval training: if you have a little time, men nevertheless you want to lose I weight and achieve a beautiful body, these exercises for you! Essence Your is you on alternative exercises at a high pace with a short recovery time: f.ex. 20 seconds of pushups, 15 seconds of rest.
15. Get to work/school with or bike on foot
If your place of work/study-or large – two-three stops degrees away, no need to go by car or bus. Decide once and for all to go where it is easy to go. For distances more use of the bike.
16. Body weight exercises
Exactly! You can lose weight doing absolutely no equipment, just own the help of weight! There are noise many methods and techniques for weight loss, and they are all based on the same exercises:
- Some burpees: a very effective exercise for burning fat! Popular I cross training, works this exercise the muscles I the body, and combines squats, push-UPS and jumping. On only On some of this exercise seconds you will be completely worn out! Over time, however, it will be easier. Some burpees to develop muscles is not bare en god cardio workout. - All I one!
- Pushups: the exercise this is known to all. To vary the classic push-UPS, you can try different ways to put I your hands. If you are still difficult to perform this exercise, your toes do not trust on and on my knees.
- Squats: the perfect exercise for the hips. Training to complicate, change the tempo and length.
- Strap: very useful for abdominal muscles, bark, buttocks and press. Task position to keep 30-60 seconds. Not easy, and therefore calories burned!
17. Swimming pool
To get into the pool in the day is not a problem are the ones I no of. We all know how it is nice to soak I water, men do not forget when you could still swim! If you really want to lose I weight men the idea of exercises such as push-UPS and jumping unbearable, why not try to lose weight I water?
Swimming is a healthy alternative! Trainer for The entire body, and at the same time harmless for the joints, I am opposed to exercises on land. Movement I the water, you have to provide significant water resistance: some press, the slag level or require in your muscles efforts. And this is the perfect training conditions!
18. Nordic walking – fitness walking and Jogging
Nordic walking now is sports outdoor recreation and. Note: this type of walking involves more than eight to move and to put one foot in front of the other! Using The special poles similar to trekking poles, noah, who helps to move faster, using all muscle groups. I'm opposed to Hiking, Scandinavian walking sticks to keep a little behind, as when skiing, not the front.
Nordic walking burns up to 40% more energy than ordinary walking. It develops not bare their legs, men also muscles I arms, chest, and abs.
19. Running in place
This is a god exercise for athletes older. It consists of to parts: the acceptance and movement.
So, first of all: adopting a desired position.
- Stand shoulder with the right feet width apart.
- Arms stretched along the body sides.
André: movement.
- Without moving, one at a time lift your heel from the ground.
- Keep the hand open or a squeeze in your fist.
- Now start to run in place, gradually accelerating, lift your knees a little higher.
- Perform each exercise I 30 seconds followed by 30 seconds of rest. Repeat a few times.
Quick and easy steps
20. The stairs I Use the site for the Lift
Habits, Even little ones that can help you in so great a cause in order to lose weight. For example, go up the stairs. If you go up/down like the trapper several times a day, it can now count workout!
21. Be active I in the course of the day
Arrange cleaning of the house I'm the place to see the next episode! Wash floors, wipe the dust, hang the linen to take out the trash, go to the store, put the dirty mug n the kitchen, cook, dog walk, sports play release more often! All this will make your life more active, and this is the most important rule for losing weight people. A healthy And person!
22. Go to dances
Let the weight loss be fun! If you are on Fridays you go to the club to dance, do not stop! It's very promotes weight loss. Keep in mind, however, by the liters of beer I in the course of these dances will bring all to nothing to effort. You should believe in it is not fun, men try to go for a soda (without sugar, of course!) I during these night sessions.
23. Household chores Turn into a workout
How to lose weight without leaving home? Easy! Sport cleaning starts with a proper. Go to the store? "On the way back up the stairs with the shopping I hand – try and distribute the weight evenly. Vacuum? Follow the attitude. This will engage the abdominal muscles and buttocks.
24. Sleep 30 minutes more
You deserve it. A rested body works better + you will be surprised at how eh scabies calories burned during sleep! You might think "a little", men, it is not. The body uses energy even when you rest.
25. - Set a goal to get rid of stress
Stress helps you to the weight – literally. When we are faced with a stressful situation, scabies people start to eat more or smoke. The best way to get nervous, a smaller, better organize your life. Eat moderately, get rid of unnecessary things find balance between work and private life, exercise and you will not notice until you are calmer.