If you're determined to lose weight before the summer season so that your summer swimsuit isn't too small for you after the New Year's break, or if you want to be slimmer in general, it's never too late to start. . Perhaps you want to improve your fitness and lose extra pounds, but you want to do it quickly.
If you've never tried it
However, there are proven general approaches to weight loss that can help you stay healthy and fit. These tips can really help you achieve your goals in the difficult task of losing weight. Remember that it is not only important to lose weight, but to live better, healthier and happier!
How to lose weight fast: exercise secrets
1. Training schedule
Scheduling exercise time in your diary is as important as a family dinner or a business meeting. Such an entry will force you to select a specific time to start training. If you stick to your schedule, this will help you get more exercise.
2. Break up your workouts throughout the day.
Can't find 30 minutes or an hour to exercise? Build on shorter workouts throughout the day. The latest in science shows that several short physical sessions over time provide more health and performance benefits than one big workout. Do cardio early in the morning, a brisk walk at lunch, and strength training after dinner. You don't need to do everything at once.
3. Don't let travel derail your efforts.
If you are away from your normal life, it does not mean that you lose your useful efforts. Run a few miles on the treadmill at the hotel gym, take a walk around town, rent a bike and explore the area, or even get a quick workout in your hotel room. You can also carry small resistance exercise machines that take up little space in your bag and are ideal for exercising when you are away from home.
4. Add variety to your exercise routine
Try to constantly alternate between loading and unloading your muscles
5. But don't force yourself to exercise if you don't feel like it.
If you hate an activity, then you probably won't stick to a routine to do that activity consistently. That doesn't mean you should ever give up on exercise
6. Reduce your training fees
You might think that getting fit will be expensive, but it doesn't have to be. Besides being active in nature, hiking and walking, there are many other ways to get enough physical activity without spending a lot of money. Search the Internet for various examples of 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 exercising helps you to both exercise and enjoy the exercise as well as the music. Plus, it can help you pass the time during a particularly intense part of your workout. And it's just great!
You just need to add your favorite music tracks to your playlist and start practicing.
8. Study in a group
Activities like group fitness training not only help you hold yourself accountable for starting your workouts on time, but are also a great way to meet up with friends. After all, you will probably start making friends with regular members of this group. Activities like these also provide an opportunity to try something new in a safe and supportive environment. But if working out at the gym isn't your thing, you can search the Internet for sites where people are looking for groups to practice the sports they're interested in. There are many walking, running or cycling groups that may interest you.
9. Start the day with sports
If you don't have enough time for physical activity during the day, then maybe you should start your day with a morning workout.
10. Use short, high-intensity sessions
Interval training is an activity that combines short intense exercise phases with long slow phases. This type of exercise helps your body burn fat faster because your metabolism is elevated for 48 hours after your workout. If you are short on time but want quick results, this is a very effective option for quick weight loss.
11. Consider the features of weight loss
The scale can be deceiving when you're trying to lose weight. This happens because the scale may not take into account the increase in muscle weight. Even if you're making progress, the arrow or numbers on the scale may show a steady weight or even a slight increase.Even as your body fat decreases, muscle growth can keep your weight the same. So, use a body fat scale to get a more accurate picture of how your body is changing, or measure your waist and hip circumference for additional measurements.
12. Incorporate weight lifting into your activities.
Could weight lifting or resistance training be one of the fastest ways to lose weight? Professional trainers know that to lose weight, you need to include not only cardio, but also strength training. Muscle helps maintain your metabolism after you leave the gym and helps you look fitter and leaner. Scientists have found that strength training can be more effective in reducing belly fat than aerobic exercise (walking, running, swimming). And it is worth knowing that strength training will not increase your weight. So, if you want to improve your workout routine, make strength training a part of your routine.
13. Consider working out with a personal trainer.
If you're completely confused about how to start a fitness regimen, how to protect yourself from injury or other health problems, or just want to learn how to spend your time in the gym more efficiently, then consider working out with a trainer. These types of joint activities can help you create exercise programs that will help you reach your goals more quickly and effectively. Work with a certified
How to lose weight quickly: diet secrets
14. Drink enough water
When our body just wants water, we often think we are hungry. Therefore, it is very important to drink enough water throughout the day to prevent dehydration. Water helps to remove toxins from the body and optimal metabolism. A 2013 study of 14 healthy men and women found that 460 grams of water can increase metabolism by 30%. And you must remember that the liquid helps to lose weight, because it contains practically no calories.
15. Prepare your snacks for snacking.
Hunger can come on suddenly: one minute you feel great, but the next you're hungry and craving a snack. But you should ignore the chips and sweets machine and eat your takeaway. It is better if such snacks contain healthy foods, not foods processed with preservatives and salt.
16. Increase your protein intake
Increasing the amount of protein in your diet is a great way to lose weight and burn fat quickly. It is known that most people do not consume enough protein in their diet.
If your goal is to lose weight, you may want to consider getting at least half your body weight in grams of protein per day. For those looking to burn fat and build muscle, consider upping your protein intake to 7 grams per pound of body weight. But you must take everything into account
17. Include grapefruit in your diet
A recent study found that grapefruit can help you lose weight. The key to this action lies in the activity of the enzyme -
18. Drink green tea
Including various teas - green, white or black tea - can boost metabolism. According to a study published in the American Journal of Clinical Nutrition,
19. Make sure you keep your fiber intake up to a healthy level.
High-fiber foods will help you feel fuller for longer and may reduce sugar cravings. In addition, dietary fiber has been shown in many studies to help balance blood sugar levels and lower cholesterol levels. However, it is likely that you are not consuming enough fiber in your diet.
Today, an average city dweller gets only 15-20 grams of fiber per day
20. Eat at least 90% of the food you eat at home
If you eat at home, then you can control what foods are on your table and what fats and oils are in the food. In addition, you can cook the food you want. Homemade meals can be prepared using healthy and wholesome recipes, which will not only help you lose weight, but also improve your overall health.
21. Keep only healthy food stock at home
It's hard to resist temptation when it comes to food, but it's important to choose foods that will help you lose weight and give your body extra benefits. So try to fill your cupboards and fridge with only healthy foods. There is a trick - wash fresh vegetables and fruits and put them in a visible place in the kitchen so that when you come home from work, you will see them first and remember that these products need to be eaten. If you already have ready-made healthy meals in your refrigerator, you can start eating right away if you want to eat a snack. Also, always take a list of healthy products to the store to compare with what you want to buy.
22. Develop your own menu
If you're constantly thinking "I don't have anything to eat" or "I don't know what to do", you should prepare a healthy menu for yourself. Choose your favorites
23. Eat slowly
When you eat fast, it's easy to overeat. It takes about 20 minutes for your stomach to realize that it is full and full of food. As you chew, your brain processes information about what you've eaten and starts releasing enzymes to improve digestion, starting with saliva. It's best to think about what you're eating when you eat, chew slowly and enjoy the taste. Know that poorly chewed food causes deterioration of stomach function and even
24. Cut the grains
Although cereals are always promoted as a healthy diet, in reality, eating them is one of the fastest ways to gain weight. Moreover, as you probably already know,
25. Do not go shopping on an empty stomach.
Are you familiar with this situation? You've planned to visit the store and fill your cart with lots of healthy food items. But when you go to the store, your stomach grows, and now potato chips are more attractive than ever. A similar situation happens to all of us. Which solution is best? Just eat before you go to the store, then the feeling of hunger will not make you buy unhealthy foods.
26. Add greens to your meals to help burn fat.
You need to add some herbs to your diet to lose weight. studies have shown that there are plants like
27. Reduce the size of the tiles
Believe me, it really works! Because the same portion of food on different plates, when the portion is on a larger plate, you can trick your brain into thinking that you are not getting enough food. Also, if you eat more slowly, eating less will make you feel fuller.
28. Always eat breakfast
Start with the day
29. Choose healthy fats
Not all oils are the same. Fats in foods like avocados, nuts and dark chocolate (at least 80% cocoa) are very healthy and taste great. Exercise regularly to include these types of fats in your meals, but don't overdo it; Although these fats are healthy, they are very high in calories.
How to lose weight fast: lifestyle secrets
30. Make small changes in your life
Remember that losing weight is a marathon, not a sprint.
31. Communicate your goals to loved ones.
This can help alleviate some of the 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 spend time with them. Instead, explain that you are trying to lead a healthy lifestyle and that the restaurant is not part of your plans, but you are ready to go to the movies or sit in a cafe with friends. Let them know how important their support is to you.
32. Use social media to help you stay accountable.
It's easy to say you're going to wake up at 6 a. m. to run, but it's another thing to commit to doing it, even every day. Therefore, you can use social networks to keep yourself in check. Let people know that you plan to run in the morning and that they can join your activities. Share a post-workout selfie or join an online group where members encourage each other. Use different apps or devices like fitness trackers that can help you monitor your exercise routine or apps that calculate your calorie intake and eating habits.
33. Track your progress
When the number on the scale won't budge, or when 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 far you've come. This will help motivate you to keep moving towards your goal. It's worth keeping track of how many inches you've lost, keeping a food diary, or journaling about changes in your life. All of this can help you realize how great of a job you are doing. Bonus: Keeping a workout journal or food journal can help you spot weak spots in your routine, break through fitness plateaus, and see what life situations lead you to make bigger and better changes.
34. Treat yourself!
If knowing that your body is grateful for all the healthy changes isn't enough to motivate you (and that's okay), treat yourself, but don't tie those "rewards" to food. For example, if you worked out 5 times a week and did it for a month, then spend the money and buy yourself a tennis racket or just get a manicure and pedicure. You deserve it!
35. Set goals and achieve them
Exercise goals give you a specific, achievable goal, and you'll feel instantly gratified when you reach those goals. These goals might include taking your first 10, 000 steps every day for a month, learning to stand on your head while doing yoga, or doing 50 push-ups without stopping. The only problem may be routine in achieving your goals.
36. Get more sleep
If you consistently get less than seven or eight hours of sleep a night, your health and back will suffer. A 2013 study showed this
Long-term sleep deprivation is known to be linked to obesity, diabetes, cancer and many other diseases. Plus, sleep is an important time for muscle recovery after exercise and a way for your brain to detoxify and heal problem areas. If you are experiencing sleep problems, then first try all natural methods to fall asleep and get healthy and long sleep.
37. Find out if you're always hungry or just bored
It seems strange, doesn't it? But our brain often confuses boredom, tiredness and hunger. Hard to believe? A 2015 study published in the Journal of Frontiers in Psychology found that boredom increases not only the number of snacks, but also the amount of unhealthy foods consumed. Before you eat something, drink water and ask yourself - are you really hungry? In addition, it is worth taking a short walk outside or indoors, or simply waiting 20 minutes before eating. You might be surprised that you're not actually hungry, but instead it's the urge to move.
38. Use essential oils to curb hunger
You can use essential oils of peppermint, grapefruit, ginger, cinnamon or lemon to control food cravings. Instead of grabbing a snack or another cup of coffee, apply a drop of these oils to your wrist to boost energy or curb hunger.
39. Weekends also count
We often decide that we ate 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 Thursday to Monday does not count, remember that this is almost 40% of the week. Force yourself to stick to your schedule during the week and be sure to use the weekends to maximize the benefits. Take your dog for a really long walk, go for a walk, or spend some extra time preparing meals for the week ahead.