If you decide to lose weight at the beginning of summer so that after the Tet holidays your summer swimsuit will not be too small for you or if you generally want to be slimmer, it is never too late to start doing it. show this . You may want to improve your fitness and lose those extra pounds, but you want to do it quickly.
If you have never tried itlosing weight, or just have a healthy lifestyle, don't you know that doing this is not easy. And losing weight isn't just about changing your diet and increasing the amount of exercise, it's also a comprehensive approach to changing your metabolism. The cause of being overweight can be hidden in many different diseases, which need to be studied further about your body.
However, there are proven general weight loss methods that can help you stay healthy and fit. These tips can really help you achieve your goals in a difficult task like losing weight. And remember that it's not just about losing weight, it's important to live better, healthier and happier!
How to lose weight quickly: exercise secrets
1. Training schedule
Recording workout time in a diary is just as important as family dinners or business meetings. A section like this will force you to choose a specific time to start practicing. This will make working out more likely if you stick to your schedule.
2. Time your workout throughout the day.
Can't find 30 minutes or an hour to exercise? Build on shorter workouts during the day. The latest word in science shows that several short physical sessions over time provide even greater health and performance benefits than one large workout. Try a quick cardio workout in the morning, a brisk walk during lunch, and strength training after dinner. It's not necessary to do everything at once.
3. Don't let travel derail your efforts.
If you step away from everyday life, this does not mean that your useful efforts will be lost. Run a few miles on the treadmill in the hotel gym, walk around town, rent a bike and explore the area or even do a short workout in your hotel room. You can also carry a small resistance trainer, which takes up little space in your bag and is ideal for exercising when you're not at home.
4. Add variety to your exercise routine
Try to constantly alternate between loading and unloadingTry different exercisesto get out of habit. You will be able to develop new muscles and get rid of boredom with regular workouts. Additionally, scientific research shows that you are more likely to maintain a workout routine if you incorporate something new into your workout routine. Are you a running addict? Try yoga stretches. Do you always work in your own style? Try adding speed to your regular route.
5. But don't force yourself to exercise if you don't feel like it.
If you hate an activity, you probably won't keep up the habit of doing it consistently. This doesn't mean you need to give up trainingChanging your body challenges you. But if you're afraid of swimming, there's no reason to force yourself to go to the pool five times a week. Exercise doesn't have to be a chore, it should be something you look forward to.
6. Reduce training fees
You might think that getting in shape costs a lot, but that's not the case. Besides getting active in nature or walking and hiking, there are many other ways to get enough physical activity without spending a lot of money. Search the Internet for examples of various home exercises that will allow you to maintain your physical activity in a comfortable environment.
7. Turn on some music
It has been scientifically proven that listening to rhythmic music while working out helps you workout and enjoy the workout and the music at the same time. Plus, it can help you pass the time during a particularly intense part of your workout. And that's awesome!
All you have to do is add your favorite tracks to your playlist and start practicing.
8. Study in groups
Activities like group fitness not only help keep you accountable for starting your workout on time, but they're also a great way to meet friends. Eventually, you'll probably start making friends with regulars of this group. Activities like these also provide the opportunity to try something new in a safe and supportive environment. However, if working out in the gym is not your thing, then you can search the Internet for sites where people are looking for groups that practice sports that interest them. . There are many walking, running or cycling groups that might interest you.
9. Start your day with exercise
If you don't have enough time in the day to be physically active, you should probably start your day with a morning workout.Do exercisein the morning has several benefits: you will be in good spirits throughout the day, unexpected situations will not jeopardize your exercise plan. And a little bonus tip: set your alarm a little earlier and lay out your workout clothes the night before, so all you have to do in the morning is get dressed and go to class.
10. Use short, high-intensity training sessions
Interval training is an activity that combines short periods of intense exercise with long, slow periods. This workout method helps your body burn fat faster because your metabolism remains high for 48 hours after the workout. When you are short on time but want quick results, this is a very effective option to lose weight quickly.
11. Consider specifics about weight loss
When you're trying to lose weight, the scale can play tricks on you. This happens because the scale may not take into account the increase in muscle weight. Even if you're making progress, the arrows or numbers on the scale may indicate your weight is stable or even slightly increasing.While your body fat decreases, muscle growth can keep your weight constant. So to get a more accurate picture of how your body is changing, use a body fat caliper or measure your waist and hip circumference for additional measurements.
12. Include weight lifting in your activities.
Could lifting weights or resistance exercise be one of the fastest ways to lose weight? Professional trainers know that to lose weight, it is necessary not only to do cardiovascular exercises, but also to include strength exercises. Muscle helps you maintain your metabolism after leaving the gym, and will help you look better and slimmer. Scientists have found that strength training can help reduce belly fat more effectively than aerobic exercises (walking, running, swimming). And the thing to know is that strength training will not increase your weight. So if you want to improve your fitness routine, make strength training a part of your routine.
13. Consider working out with a personal trainer.
If you're at all confused about how to start an exercise routine, how to protect yourself from injury or other health problems, or just want to learn how to spend your time in the gym more effectively, consider working out. practice with a coach. These types of general activities can help you create workout habits that help you reach your goals faster and more effectively. Work alongside someone who is certifiedpersonal trainercan be a great way to jumpstart your healthy lifestyle or help you get through a plateau in your weight loss. By studying with a coach and friends, you can reduce your financial costs.
How to lose weight quickly: diet secrets
14. Drink enough water
We often think we are hungry when in reality our bodies just want water. Therefore, it is very important to drink enough water during the day to prevent dehydration. Water promotes the release of toxins from the body and optimal metabolism. A 2013 study found in 14 healthy men and women that 460 grams of water could increase metabolic rate by 30%. And you should definitely remember that liquid helps you lose weight because it contains almost no calories.
15. Prepare snacks to snack on.
Hunger can come on suddenly: one minute you feel great but the next minute you're hungry and want a snack. But you should skip the chip and candy vending machines and eat the food you have prepared to bring with you. It would be better if such snacks contained healthy foods rather than processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the proportion of protein in your diet is a great way to quickly lose weight and burn fat. It is known that most people do not get enough protein in their diet.
If your goal is to lose weight, you might consider taking in at least half your body weight in grams of protein each day. For those looking to burn fat and build muscle, consider increasing protein intake to 7 grams per kilogram of body weight. But you should definitely consider everythingRisk of increased protein ratioin your diet and when choosing protein sources, pay attention to healthier sources: not red meat, for example, but fish or poultry.
17. Add grapefruit to your diet
A recent study shows that grapefruit can help you lose weight. The key to this action lies in enzyme activity -AMP-activated protein kinase, found in grapefruit. This enzyme allows the body to use sugar efficiently, increasing your metabolism. In addition, nootkatone, another substance found in grapefruit, significantly enhances the fat burning process. But it's also important to know that grapefruit can help increase estrogen levels in the body, which should give pause to those who shouldn't have increased estrogen levels.
18. Drink green tea
Drinking a variety of teas — green, white or black — can boost your metabolism. According to a study published in the American Journal of Clinical Nutrition,Green tea is more effectivethan other weight loss teas due to increased catetin content. Drinking 1-3 cups of green tea a day is enough.
19. Make sure your fiber intake is at a healthy level.
Foods high in fiber will help you feel full longer and can reduce sugar cravings. Additionally, fiber has been shown in many studies to help balance blood sugar and reduce cholesterol levels. But chances are you're not consuming enough fiber in your diet.
Today, the average city dweller only gets 15-20 grams of fiber per dayshould get at least 30-40 grams.
20. Eat at least 90% of your food at home
If you eat at home, you can control what is on your table and what fats and oils are in the food. In addition, you can cook the dishes you like. Homemade meals can be made using wholesome and wholesome recipes, which will not only help you lose weight but also improve your overall health.
21. Only stock healthy foods at home
It's hard to resist temptation when it comes to food, but it's important to choose foods that help you lose weight and provide additional benefits to your body. So try to stock your cupboards and refrigerator with only healthy foods. There is a little tip - wash fresh vegetables and fruits and put them in a visible place in the kitchen, so that when you come home from work you see them first and remember that these products need to be eaten. And if you already have healthy pre-made meals in the fridge, you can start eating them right away if you want a snack. Also, always bring a list of healthy products to the store to compare it with the products you want to buy.
22. Develop your own menu
If you frequently find yourself thinking, "I don't have anything to eat" or "I don't know what to do, " then you need to develop a healthy menu for yourself. Choose your favoriteHealthy recipesand decide what you want to eat during the week. Write down the ingredients of these dishes and bring the list with you to the store.
23. Eat slowly
When you eat quickly, it's easy to overeat. It takes about 20 minutes for your stomach to realize that it is full and full. While you chew, your brain processes information about what you're eating and begins secreting enzymes to improve digestion, starting with saliva. It would be better if when you eat you think about what you are eating, chew slowly and enjoy the taste. It should be noted that poorly chewed food contributes to impaired stomach function and can even cause orpromote autoimmune responses. If you have trouble eating slowly, try putting down your fork or spoon between bites.
24. Cut down on grains
Although grains are always promoted as a healthy diet, in reality, eating them is one of the fastest ways to gain weight. Additionally, as you may already know,glutenfound in most grains and can increase inflammation in the body, putting additional stress on your digestive system. And store-bought bread often contains fructose, sugar and preservatives. Grains contain large amounts of carbohydrates, which break down into sugars and allow your body to quickly convert these sugars into fat. Therefore, it would be better if you reduce the amount of grains in your diet. It is worth remembering that buckwheat does not contain gluten and is a product very rich in healthy amino acids.
25. Don't go shopping on an empty stomach.
Is this situation familiar to you? You've planned to visit the store and stock your shopping cart with plenty of healthy food items. But on the way to the store, your stomach starts growling and the potato chips become much more appealing than usual. A similar situation happens to all of us. Which solution is best? Just eat before visiting the store, then hunger will not force you to buy unhealthy foods.
26. Add herbs to your meals to help burn fat.
Adding some herbs to your diet is what you need to lose weight. Research has shown that plants such ascayenne pepper, turmeric, cinnamon and dandelioncan help lose weight. You can add a pinch of cayenne pepper to meat dishes, use turmeric as a dressing and sprinkle on salads, add 1⁄2 teaspoon of cinnamon to smoothies, and drink a cup of dandelion tea for breakfast.
27. Reduce the size of your plate
Believe me, it really works! Because the same portion of food on different plates can trick your brain into thinking you're malnourished when the same portion of food is presented on a larger plate. Additionally, if you eat slower, eating less will make you feel full.
28. Always eat breakfast
Start your day witha rich and healthy breakfast. This will give you energy for the first few hours you wake up. The good thing about breakfast is that it's the first meal of the day and you have all day to burn those calories. After all, eating dinner late, which should never be done, will not allow your body to burn energy from food and you will wake up with extra grams of weight. It is better if breakfast contains foods rich in protein and healthy fats. This distribution of proteins and fats in the diet promotes better fat burning in the body.
29. Choose healthy fats
Not all fats are the same. Fats found in foods like avocados, nuts, and dark chocolate (at least 80% cocoa) are healthy and they taste great. Include such fats in your meals regularly, but don't overdo it; These fats, although healthy, contain a lot of calories.
How to lose weight quickly: lifestyle secrets
30. Make small changes in your life
Remember that weight loss is a marathon, not a sprint.Change every part of your lifeAt times, it can put a lot of pressure on you and increase the risk of not losing weight. Practice no more than one change per week to give yourself time to adjust to the new one. For example, only practice cooking at home - 4 times a week, add 20 minutes of physical activity or only drink green tea 3 days a week. This step-by-step approach can help keep your weight loss plan from getting frustrated.
31. Let your loved ones know your goals.
This can help eliminate uncomfortable feelings that arise when you start making different choices. For example, if you repeatedly decline invitations to dinner with your friends, they may assume that you simply don't want to go out with them. Instead, explain that you are trying to live a healthy lifestyle and that going out to a restaurant is not in your plans but instead you are willing to go to the movies or sit in a coffee shop with friends. raft. Let them know how important their support is to you.
32. Use social media to help keep you accountable.
It's easy to say you'll wake up to go for a run at 6 a. m. , but committing to it and even doing it every day is another thing. Therefore, you can use social networks to help you control yourself. Let people know that you plan to go for a run in the morning and are able to participate in your activities. Share post-workout selfies or join an online group where members motivate each other. Use different apps or devices, such as fitness trackers, that can help you track your exercise routine or programs that calculate your calories and eating habits.
33. Track your progress
When the number on the scale doesn't change or you feel like your body isn't changing fast enough, it's hard not to get discouraged. So track your progress from the start to see how much you've achieved. This will help motivate you to keep moving toward your goals. You should keep track of how many centimeters you've lost, keep a food diary, or keep a diary of changes in your life. All of this can help you understand what a great job you're doing. Bonus: Keeping a workout diary or food diary can help you see weaknesses in your habits, overcome fitness plateaus, and see what situations in your life are causing you to performBigger and better changes.
34. Treat yourself!
If knowing that your body is happy with all the healthy changes isn't enough to motivate you (and that's okay), treat yourself — but don't tie the "rewards" to it. that into the food. For example, if you exercise 5 times a week and do it for a month, then spend the money and buy yourself that tennis racket you've always wanted, or just get a manicure and pedicure. You deserved it!
35. Set goals and achieve them
Fitness goals give you a specific, achievable goal, and you'll feel instant satisfaction when you achieve those goals. These goals might include taking your first 10, 000 steps every day for a month, learning to do a handstand during yoga, or doing 50 push-ups without stopping. The only problem might be your goal attainment habits.
36. Sleep more
If you regularly sleep less than seven or eight hours a night, your health and waistline will only get worse. A 2013 study foundreduce sleep timeless than 8 consecutive hours it is more likely that calorie intake will increase due to increased food intake. Lack of sleep also affects food choices, pushing you toward fattier, more calorie-dense foods.
Prolonged lack of sleep is known to be linked to obesity, diabetes, cancer and many other diseases. Furthermore, sleep is an important time for muscle recovery after exercise and a way for your brain to detoxify and heal problem areas. If you notice problems with sleep, then first of all, use all natural methods to fall asleep and get a good and long sleep.
37. Always find out if you are hungry or just bored
Seems strange, right? But our minds often confuse boredom, fatigue and hunger. Unbelievable? A 2015 study published in the Journal of Frontiers in Psychology found that boredom not only increases the number of snacks but also increases the amount of junk food consumed. Before eating anything, drink water and ask yourself – are you really hungry? Also, take a short walk outside or indoors or just wait 20 minutes before eating. You may be surprised that you're not really hungry but just craving exercise.
38. Use essential oils to curb hunger
To help control cravings, you can use peppermint, grapefruit, ginger, cinnamon or lemon essential oils. Instead of eating a snack or drinking a cup of coffee, simply put a drop of this oil on your wrist to boost energy or curb hunger.
39. Weekends count too
We often decide that we've eaten well and exercised enough during the week, but now it's the weekend and things can get out of hand. If you decide that this time from Friday night to Monday does not count, then keep in mind that this is almost 40% of the week. Force yourself to stick to a schedule throughout the week and make sure to use your weekends to maximize the benefits. Take your dog for a long walk, a hike, or spend extra time preparing meals for the week ahead.
40. Don't blame yourself
A healthy lifestyle is a process. It would be good to note that no event in life can derail your efforts. But not everything turns out the way you want. If you eat more than you intended, skip the next few hours and don't eat. Can't workout as much as you want? Do a little more next time you can.