If you decide to lose weight at the beginning of the summer season so that after the New Year holidays your summer swimsuit is not too small, or if you generally want to be slimmer, it's never too late to start doing it. . You probably want to improve your fitness and lose those extra pounds, but you want to do it quickly.
If you've never triedlose weight, or simply lead a healthy lifestyle, then you don't know that doing so is not that easy. And losing weight is not just about changing your diet and increasing the number of workouts, but a comprehensive approach to changing your metabolism. The cause of excess weight may be hidden in various diseases, which requires additional study of your body.
However, there are proven general approaches to losing weight that can help you stay healthy and fit. These tips can really help you achieve your goals in a task as difficult as losing weight. And be sure to remember that it's not just about losing weight, it's important to live better, healthier and happier!
How to lose weight quickly: training secrets
1. Training schedule
Recording your training time in your journal is as important as a family dinner or business meeting. An entry like this will force you to choose a specific time to start practicing. This will help make that workout more likely if you follow your schedule.
2. Spread your workouts throughout the day.
Can't find 30 minutes or an hour to exercise? Develop shorter workouts throughout the day. The latest science suggests that several short physical sessions over time provide even greater health and performance benefits than prolonged training. Try a quick cardio workout in the morning, a brisk walk during lunch, and strength training after dinner. It is not necessary to do everything at once.
3. Don't let travel derail your efforts.
If you are away from your usual life, this does not mean that you should lose your useful efforts. Run a few miles on the treadmill at the hotel gym, take a walking tour of the city, rent a bike and explore the area, or even do a quick workout in your hotel room. You can also carry small resistance exercise machines in your bag that take up little space and are ideal for exercising when you are not at home.
4. Add variety to your exercise routine
Try to constantly alternate between loading your muscles andtry different exercisesto get out of the routine. You will be able to develop new muscles and escape the boredom of a regular workout. Additionally, scientific research shows that you are more likely to stick to your exercise routine if you incorporate something new into your exercise routine. Are you a running addict? Try yoga stretches. Do you always work with your own style? Try adding some speed to your usual route.
5. But don't force yourself to exercise if you don't like it.
If you hate an activity, you probably won't follow a routine to do it consistently. This does not mean that you should abandon training whenChanging 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 shouldn't be a chore, it should be something you look forward to doing.
6. Reduce your training fees
You might think that getting in shape will cost you a lot, but it doesn't have to be that way. Besides being 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 different home workouts that will allow you to maintain your physical activity in a comfortable environment.
7. Play some music.
Listening to rhythmic music while exercising has been scientifically proven to help you train and enjoy training and music at the same time. Plus, it can help you pass the time during a particularly intense part of your workout. And that's just great!
All you have to do is add your favorite music tracks to your playlist and start training.
8. Study in a group
Activities like group fitness training not only help keep you accountable for starting your workouts on time, but they're also a great way to get together with friends. After all, you'll probably start making friends with the regulars in this group. Activities like this also provide the opportunity to try something new in a safe and supportive environment. But, if working out at the gym is not your thing, then you can search the Internet for sites where people look for groups to practice sports that interest them. There are many walking, running or cycling groups that may interest you.
9. Start your day with a workout.
If you don't have enough time during the day for physical activity, perhaps you should start your day with a morning workout.Physical exercisein the morning have a number of advantages: you will be in a good mood throughout the day, unexpected circumstances will not jeopardize your fitness plans. And a little bonus tip: set your alarm a little earlier and prepare your sports 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 sessions.
Interval training is an activity that combines short, intense phases of exercise with long, slow phases. This method of exercise helps your body burn fat faster because your metabolism remains elevated for 48 hours after exercise. When you are short on time but want quick results, this is a very effective option to lose weight quickly.
11. Consider the details of weight loss.
When you're trying to lose weight, the scale can be misleading. This happens because the scale may not take muscle weight gain into account. Even if you are making progress, the arrow or numbers on the scale may indicate a stable weight or even a slight increase.As body fat decreases, muscle growth can maintain the same weight. So to get a more accurate picture of how your body is changing, use a body fat scale or measure your waist and hip circumference for additional measurements.
12. Include weight lifting in your activities.
Could weight lifting or resistance exercise be one of the fastest ways to lose weight? Professional trainers know that to lose weight it is necessary to practice not only cardiovascular exercises, but also include strength exercises. Muscle helps you maintain your metabolism after you leave the gym and will help you look better and leaner. Scientists have found that strength training may be more effective at reducing belly fat than aerobic exercise (walking, running, swimming). And it's worth knowing that strength training won't increase your weight. So if you want to improve your fitness routine, make strength training part of your routine.
13. Consider exercising with a personal trainer.
If you're completely confused about how to start your exercise routine, how to protect yourself from injuries or other health problems, or just want to learn how to spend your time at the gym more efficiently, consider working out with a trainer. These types of joint activities can help you create exercise routines that will help you achieve your goals more quickly and effectively. Work together with a certificatepersonal trainerIt can be a great way to start a healthy lifestyle or help you overcome a weight loss plateau. By studying with a trainer with 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 body just wants water. Therefore, it is very important to drink enough water throughout 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 the liquid helps you lose weight, because it contains practically no calories.
15. Prepare your snacks for a snack.
Hunger can appear suddenly: one minute you feel great, but the next minute you are already hungry and want to eat something. But you should ignore the vending machine with chips and candy and eat the food you prepared to take with you. It is better if these snacks contain healthy foods instead of processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the proportion of protein in your diet is a great way to lose weight and burn fat quickly. It is known that most people do not get enough protein in their diet.
If your goal is to lose weight, you may consider including at least half of your body weight in grams of protein per day. For those looking to burn fat and build muscle, consider increasing your protein intake to 7 grams per kilogram of body weight. But you should definitely consider everything.Risks of increasing the proportion of proteins.In your diet, and when choosing protein sources, pay attention to the healthiest ones: not red meat, but fish or poultry, for example.
17. Include grapefruit in your diet
A recent study found that grapefruit can help with weight loss. The key to this action lies in the action of the enzyme:AMP-activated protein kinase, which is found in grapefruit. This enzyme allows the body to use sugar efficiently, which increases your metabolism. Additionally, nootkatone, another substance found in grapefruit, significantly improves fat burning. But it's also worth knowing that grapefruit can help increase estrogen levels in the body, which should give pause to those who shouldn't increase their estrogen levels.
18. Drink green tea
Including a variety of teas (green, white or black tea) can speed up your metabolism. According to a study published in the American Journal of Clinical Nutrition,Green tea is more effective.than other weight loss teas due to the higher caffeine content. Drinking 1 to 3 cups of green tea a day is enough.
19. Make sure you bring your fiber intake to a healthy level.
Foods high in fiber will help you feel fuller longer and may reduce sugar cravings. Additionally, dietary fiber has been shown in many studies to help balance blood sugar levels and reduce cholesterol levels. But chances are you're not getting enough fiber in your diet.
Today, the average city dweller receives only 15 to 20 grams of fiber per day whenyou should receive at least 30-40 grams.
20. Eat at least 90% of your food at home.
If you eat at home, you will be able to control what foods are on your table, what fats and oils they contain. In addition, you can cook the dishes that you like the most. 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. Store only healthy foods at home
It is difficult to resist temptation when it comes to food, but it is important that you 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 trick: wash fresh vegetables and fruits and leave them in a visible place in the kitchen, so that when you return home from work you see them first and remember that these products must be eaten. And if you already have healthy dishes prepared in your refrigerator, you can start eating immediately if you want to have a snack. Also, always bring a list of healthy products to the store to compare the list with what you want to buy.
22. Develop your own menu
If you constantly catch yourself thinking: "I have nothing to eat" or "I don't know what to do, " then you need to develop a healthy menu for yourself. Choose your favoriteshealthy recipesand decide what you want to eat during the week. Write down the ingredients for these dishes and take the list with you when you go 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 of food. As you chew, your brain processes information about what you're eating and begins to release enzymes to improve digestion, starting with saliva. It is better that when eating you think about what you are eating, chew slowly and enjoy the flavor. Please note that poorly chewed food contributes to the deterioration of stomach function and can even cause orpromote autoimmune response. If you have trouble eating slowly, try putting your fork or spoon down between bites.
24. Reduce cereal consumption
Although cereals are always promoted as a healthy diet, in fact, eating them is one of the fastest ways to gain weight. Also, as you probably already know,glutenIt is found in most grains and can increase inflammation in the body, which puts more pressure on the 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 the body to quickly convert them into fat. Therefore, it will be better for you to reduce grains in your diet. It should be remembered 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.
Does this situation sound familiar to you? You have planned to visit the store and fill your cart with lots of healthy foods. But on the way to the store, your stomach starts growling and now the fries become much more appealing than usual. A similar situation happens to all of us. Which solution is the best? Just eat before visiting the store and then the feeling of hunger will not force you to buy unhealthy foods.
26. Add herbs to your meals to help burn fat.
Adding some medicinal herbs to your diet is what you need to lose weight. Research has shown that plants likecayenne pepper, turmeric, cinnamon and dandelioncan help with weight loss. You can add a little cayenne pepper to meat dishes, use turmeric in sauces and sprinkle it on salads, add 1⁄2 teaspoon of cinnamon to a smoothie, and drink a cup of dandelion tea for breakfast.
27. Reduce the size of your plates
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 portion is on a larger plate. Plus, 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 in those first hours you are awake. The good thing about breakfast is that it is the first meal of the day and you have the entire day ahead of you to burn those calories. After all, eating a late dinner, something you should never practice, will not allow your body to burn energy from food and you will wake up with extra grams of weight already gained. It is better if breakfast contains protein foods and healthy fats. This distribution of proteins and fats in the diet favors better fat burning in the body.
29. Choose healthy fats
Not all fats are the same. The fats found in foods like avocados, nuts, and dark chocolate (at least 80% cocoa) are very healthy and taste great. Regularly practice including these types of fats in your meals, but don't overdo it; These fats, although healthy, are 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.Changing every part of your lifeat any given time it can put a lot of pressure on you and increase the risk of not losing weight. Do not practice more than one change per week so that you have time to adapt to the new one. For example, practice cooking alone at home 4 times a week, add 20 minutes to your physical activity, or drink only green tea 3 days a week. This step-by-step approach can prevent your weight loss plans from becoming a disappointment.
31. Let your loved ones know your goals.
This can help eliminate those unpleasant feelings that arise when you start making different decisions. For example, if you repeatedly decline invitations to dinner with friends, they may assume that you're simply not interested in going out with them. Instead, explain that you are trying to implement a healthy lifestyle and that a restaurant is not included in 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'll get up for a run at 6 a. m. m. , but another thing is to commit to doing it, and even every day. Therefore, you can use social media to help keep you in check. Let people know that you plan to run in the morning and that they can join in on your activities. Share a post-workout selfie or join an online group where members encourage each other. Use different apps or devices, such as fitness trackers, that can help you monitor your exercise routine or programs that calculate your calorie intake 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 beginning to see how much you've achieved. This will help motivate you to keep moving towards your goal. It's worth keeping track of how many centimeters you've lost, keeping a food diary, or keeping a diary about changes in your life. All of this can help you understand what a great job you are doing. Bonus: Keeping an exercise journal or food journal can help you see weak spots in your routine, break through fitness plateaus, and see what life situations are leading 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 trained 5 times a week and did it for a month, then spend the money and buy that tennis racket you want so much, or just get a manicure and pedicure. You deserve it!
35. Set goals and achieve them
Exercise goals give you a concrete, achievable goal, and you'll feel immediately satisfied once you achieve them. These goals might include taking your first 10, 000 steps every day for a month, learning to do a handstand while doing yoga, or doing 50 push-ups without stopping. The only problem may be the routine to achieve your goals.
36. Sleep more
If you consistently sleep less than seven or eight hours a night, your health and waist circumference will only get worse. A 2013 study found thatreduced sleep durationLess than 8 hours continuously makes it more likely that calorie intake will increase due to an increase in food volume. Lack of sleep also affects your food choices, pushing you toward more fatty, high-calorie foods.
Prolonged lack of sleep is known to be associated with obesity, diabetes, cancer and many other diseases. What's more, sleep is an important time for muscle recovery after exercise and a way to allow the brain to detoxify and heal problem areas. If you notice problems sleeping, first use natural methods to fall asleep and achieve deep, long sleep.
37. Always find out if you are hungry or just bored
It seems strange, doesn't it? But our minds often confuse boredom, fatigue and hunger. Hard to believe? A 2015 study published in the Journal of Frontiers in Psychology found that boredom not only increased the amount of snacking, but also the amount of junk food consumed. Before eating something, drink water and ask yourself: are you really hungry? In addition, it is worth taking a short walk outdoors or indoors, or simply waiting 20 minutes before eating. You may be surprised to learn that you are not actually hungry, but rather a craving for movement.
38. Use essential oils to curb hunger.
To help control food cravings, you can use essential oils of peppermint, grapefruit, ginger, cinnamon, or lemon. Instead of grabbing a snack or another cup of coffee, simply apply a drop of these oils to your wrist to boost your energy or curb hunger.
39. Weekends count too
We often decide that we have eaten well and exercised enough during the week, but now it is the weekend and things can get out of control. If you decide that from Friday night to Monday this time does not count, keep in mind that this is almost 40% of the week. Force yourself to stick to your schedule throughout the week and be sure to take advantage of weekends to maximize the benefits. Take your dog for a very long walk, go on a hike, or spend more time preparing meals for the next week.
40. Don't punish yourself
A healthy lifestyle is a process.. It is best if you take note that no life event could derail your efforts. But not everything goes the way you want. If you eat more than planned, skip the next few hours and don't eat. Weren't you able to train as much as you wanted? Do a little more next time you can.