All around us, a lot of silver bullets diet, and a little bit of common sense. The voice in your head whispers to you that a diet consisting of yogurt and fruit... this may not be the best option for you. It also tells you that the best way to get rid of excess weight is to burn more calories than you consume
What he says is the truth. And for that, you need a bit more movement And a little bit more time to watch your diet.
Before you is a list of the things you need to do, no more questioning how to lose weight at home.
Watch out for the power
1. A well-balanced diet
If the sport is to lose weight, if you eat it right? You have to take care of them diligently, that your burning calories at the gym, but that doesn't eliminate the problem with the diet is bad. Here are a few simple tips.
- Replace the simple carbohydrates that are complex. Complex carbohydrates, such as cereals, rice, potatoes, tree nuts, contain large amounts of fiber, allowing for that, even in small amounts, they revel in themselves, thus eliminating the sensation of hunger.
- Make no mistake about it: the consumption of fat does not make you bold. Fat is a necessary part of the diet.
- Keep in mind that protein is vital.
- Focus on three key elements - carbohydrates (complex), protein, and fat. All of them should be in your diet.
- Cook in butter or coconut oil.
2. The pace of the diet
The main rule is not to skip meals! Eat four times a day: in the morning, in the middle of the day, around 4 pm, and 8 pm. This will discipline your body to the rhythm of the diet. If you want to lose a few pounds, you need to eat certain types of foods at different times of the day.
3. The energy in the morning, light snacks in the evening
What do you need to eat in order to lose weight?
- In the morning, bread, cereals, cereal flakes (not too sweet, for example, grain or feed), kiwi, or grapefruit, and yogurt with 0%... and the coffee in the Morning, you should load up on the energy.
- For lunch, you should eat complex carbs – for example whole wheat pasta, brown rice, quinoa, or bulgur. It is perfect with white meat or fish.
- In the 16 hours or so for a snack: slice of bread + a piece of fruit.
- After 17 hours of eating carbohydrates is not recommended at this time. For dinner, you can cook your fish, scrambled eggs, or a vegetable soup.
Before working out, it will not prevent a small protein bar, chocolate chip. Take a bottled water or a sports drink to help him cope with the load.
4. Reduce your intake of pasta, you can't give up
When it comes to pasta, it is very important to know how to measure that. Waiver-of-mass – the fastest way to lose weight. The first time you have to realize that 90% of our food contains pasta, and this little monster is a very generous contribution to the collection of the excess weight.
No one can completely get rid of the dough – yes or no! The mass consumption of natural, natural to the body, but the fine is bad for your health.
5. Drinking green tea
Green tea is one of the most useful drinks. It contains a lot of antioxidants, which can contribute to to burn fat, and speed up the body's metabolism.
The best time to make the tea after the breakfast in the morning and at lunch time, it was during this time, there was a higher rate of metabolism. Green tea helps to improve digestion.
6. The Use of the whey protein
Whey protein – it is very rewarding to cook with you for a long time will not feel hungry. This will help you avoid harmful snacks and it helps to reduce the levels of fat in the body. Observations have shown that people who regularly use whey protein, in general, they consume less energy.
To the contrary, the universal view, as this protein has been designed not only for those who are seriously involved in sports activities. It is also recommended that the daily intake for individuals with low and medium physical activity.
7. Don't eat fast food
You won't hear the end of it ask the question, how to lose weight as soon as possible, but at the same time, he eats fast food? The smaller you make in your diet such food, unless you eat a lot of calories in them. Leave it to you, do you think that fast food is very convenient, but there are a lot of reasons why it is worth to give up.
The Fast-food and also soft drink (Cola, Pepsi) and snacks – this is one of the staple foods with "empty calories". There is no biological value, and it's a LOT of calories! From such snacks the damage. But they are also very eye-catching, this is why we recommend that you phase out. If you are in trouble, try to cook the same dishes at home from the recipes little ingredients.
8. Drink comes from a water with lemon and honey in the morning
When you wake up, a drink is a glass of warm water with honey and lemon juice. It is not very difficult, and to do this effectively, the the fight against being overweight. The drink speeds up the metabolism and by drinking it on an empty stomach, you may set up your body into the mode of burning fat, it since this morning.
9. Eat fruit, don't drink, it comes
The fruit is often referred to as a usable product, however, it is important to note that this does not refer to the low-calorie soft drinks. To 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Very few of us eat the two fruits, but if you have at hand, there is the e-juice, which is usually to drink one more glass!
10. To drink comes from the water rather than just drink
The water does not contain calories. If you want to drink, the drink comes from the water rather than juices and soft drinks, and let this become a habit!
Exercise
11. Within 10 minutes of the sport, all in the morning
The load in the morning, – an old invention, and in favour of which you do not contest it. The sports activities can be an exercise program that won't take you more than 10 minutes. Follow the morning before the breakfast in the morning.
For the practice of sports is not necessarily the purchase of special equipment. Pick up the bottle of water (500 ml), move away from them and to move so-called to the circular of the, to take on the tone of your biceps. So on and so forth!
Your task is to make a charge in the morning out of habit. This is for you, just as natural as a cup of coffee, take a shower, or brushing your teeth. In the morning, for exercises to tone up your muscles, give you energy, and the shape of the body to enable the consumption of calories.
12. A 20-minute ride in the evening
Journal of race, and a good remedy for those who are after the job is beginning to take root on the couch. Running may be out in the garden, in the park or in your own home with a treadmill. Only a 20-minute run around a little bit, that's going to change in your life, and here is the daily short training that will bring results very soon, because running is one of the best sports to lose weight!
13. Yoga in the morning
The sun is above the horizon, you will wake up to the sound of the birds, and you will wake up well-rested and refreshed. Don't you think that this image fits in very well with a morning session of yoga? Beautiful, very modern, and with an alternative charge.
Yoga in the morning speeds up the body's metabolism, preparing it for the work of the digestive system, which helps the body to spend more of the fast carbs, and fats.
14. Do some cardio activity
It is not possible to imagine a weight-loss effectively and without cardiovascular disease. The solution is simple – make a circular sports: running, biking, or swimming. But that's starting to leave the house, you don't need. Here are some of the cardio, which you can take with you in front of the tv:
- Jump rope: boxer – the big fan of the jump rope, it's because it allows you to quickly get rid of the calories. Jumping is not only fun, but it is also useful for strengthening the muscles of the buttocks, and it generates beautiful thighs. It would be a mistake to miss out on this opportunity.
- Ellipsoid of reference, or a stationary bicycle: the classes in the simulator, you will need an investment, but if you plan on doing from time to time the costs are recovered very quickly.
- Two-step: a simple device to help you get your body in shape, and even though you will hardly believe it, it will help you to burn lots of calories.
- HIIT, or interval training,if you have a little bit of time, and you want to throw off the weight and get a beautiful body with these workouts for you!!! The essence of it is that you are the alternative exercise at a high pace, with short breaks for recovery, for example, 20 seconds of pushups, 15 seconds of rest.
15. To get to work/school on foot or by bike
If your place of work/study or in-store – two-three stops away from you, there is no need to take a bus ride or drive away. To decide once and for all, the hike to get there, and it's very easy to reach on foot. For longer distances, use a bicycle.
16. Exercise with your own weight
Exactly! You can lose weight by working out exactly without any equipment, using only your own bodyweight! There are a variety of methods and techniques of losing weight, and all of them are based on the same method:
- Some of the burpees: a very effective exercise for burning fat! The Popular, cross-training, this exercise uses the muscles of the entire body, by combining crunches, push-ups and jumping up and down. After only a few seconds, as a result, you're completely exhausted! Over time, however, it will become easier for you. Some of the burpees and develops not only the muscles and is an excellent cardio training. All-in-one!
- Push-ups: this exercise is familiar to all of you. To vary the classic push-up, try a different place on the hand. If you are still difficult to perform this exercise, keep them, if not half-way, and on his knees.
- Squats: the perfect exercise for the inner thighs. Sky's the limit for the year, to change up the pace and the length.
- Belt: very useful for the muscles of the back, skin, buttocks, and abdominal muscles. To maintain this position for 30 to 60 seconds. It is not an easy task, and, therefore, the number of calories that are burned!
17. Swimming
Get in the pool today, it is not a problem, they are there in any given city. We all know how good it feels to dive in the water, but don't forget that you can swim in it! If you really want to lose weight, but the thought of the exercises, such as push-ups and jumps to him, so unbearable, why don't you try to lose weight in water?
Swimming is a useful alternative! He trains immediately around the body, and it has an impact on the health of the joints, as opposed to the classes on the ground. Moving around in the water, you will have to provide a significant resistance to water, any of the thrust, a stroke, or the step that requires your muscles to the effort. And this is the perfect environment for a workout!
18. Nordic walking – in the gym, walking and running
Nordic walking is a lamp with a view of the sports and entertainment industry. Please note: this is the type of foot involves not only moving and putting one foot in front of the other. It uses a special rod to be similar to trekking, which will help us to move forward, using all of the muscle groups. To the contrary, trekking, nordic walking stick, hold it a little to the rear of the ski, and it is not in front of it.
Nordic walking burns up to 40% more energy efficient than normal walking. They develop not only the feet but also the muscles of the arms, chest, and abdominal muscles.
19. Do not move in the place
This is a good exercise for athletes older than that. It is composed of two parts: first, the adoption of such a position and in movement.
So, first of all: the adoption of the position that you want.
- And be ye lift up, upright, with your feet shoulder-width apart.
- His arms stretched along the body on each side.
According to the movement.
- Don't move, turn, lift your heel off the ground.
- Press and hold in the palm of your open hand or the grip on the handle.
Now we run the place, and it gradually sped up, lifting the knees a little bit higher.
- Do the exercise for 30 seconds and then 30 seconds of rest. Repeat it several times.
Quick and easy measurements
20. Use the stairs instead of the elevator
Even the smallest habits can help you on the big question of weight loss. For example, you want to go up the stairs. If you want to go up/down the stairs multiple times a day, it is possible to recognize the whole year!
21. It is most active during the day
Arrange for the cleaning, is ideal for the home, rather than go on to the next series! Clean the floor, wipe off of the dust, hang clothes, take out the trash, go to the store, belongs to the dirty mug-n-kitchen, cooking, walk the dog, play sport games, more often! All of this is going to make your life more active, and this is the main rule of losing weight the people. And everyone's healthy!
22. Go to the dance
Let the weight-loss will be such a treat! If every Friday you go to a club to dance, don't stop! It's a very it contributes to weight loss. Please remember, however, that the number of litres of beer during the dance, all of your efforts in no. Do you think that it's not fun, but try not to go into the lemonade (without the pasta, of course!) in the course of these nightly sessions.
23. Ac power adapter for the subjects in the exercise
How to lose weight-without ever leaving your home? As easy as that! The sport starts with proper cleaning is an ideal. Go into a store? On the way back, walk up the stairs with the groceries in hand, to try to distribute the weight evenly. The vacuum? Pay attention to your posture. To do this, you will need to use your abdominal muscles and buttocks.
24. He sleeps for 30 mins at the most
You deserve to be. Rest of the body, it works better + you are going to be amazed at the number of calories you have burned during your sleep! Most likely, you will find "a little bit", but that is not the case. Your body uses energy, even when you are resting.
25. Put up a target to get rid of the stress
Stress helps you gain weight – quite literally. When confronted with a stressful situation, many of you will begin to eat more or smoke. The best way to give less than the best way to organize your life. Eat a little, get rid of stuff that was unnecessary, try to find the balance between work and family life, and exercise and you will notice how you become more peaceful.