Around us many miraculous diets and a little common sense. The voice in your head shows you what diet, yogurt and fruit... maybe just not the best option. He says the best way to get rid of this weight consume more calories than you burn
Everything he says - it's true! And for that move a little more and a little more difficult to follow.
Make a list of things in front of you to wonder anymore how to lose weight in a fast way at home.
Power track
1. A balanced diet
Help and sports, to lose weight, if you eat the wrong one? Burning calories in the gym you tight, but this relaxes you the wrong diet. Here are some simple tips.
- Complex instead of simple carbohydrates. Complex carbohydrates such as whole grains, brown rice, potatoes, nuts, they contain plenty of fibre, thanks to them for a long time to relieve the hunger even in small portions.
- Make no mistake: oil consumption doesn't make you thick. Fat is a necessary part of the diet.
- Remember, protein is very important.
- Focus on three items - carbohydrates (complex), proteins and fats. They all must be in the diet.
- To prepare, butter or coconut oil.
2. Diet rhythm
The main rule – don't skip meals! Eat four times a day: morning, afternoon, about 4 pm, and 8 pm. Ayse accustom your body to a certain rhythm power. Tomorrow a few pounds if you want to believe in the specific food types at different times.
3. Light dinner of energy in the morning
What you need to lose weight?
- In the morning, and rye bread, breakfast cereal (too sweet, for example, grain or bran), or kiwi, grapefruit, yogurt, with 0% charge you breakfast... at your service!
- Lunch eat complex carbohydrates, for example whole wheat bread, pasta, rice, bulgur or quinoa also. Them perfectly white meat or fish.
- 16 hours (a small snack: a slice of bread + a fruit.
- 17: it is recommended not to eat carbs. Cook the fish for dinner, omelet or vegetable soup.
A small protein bar before exercise that doesn't hurt. Mineral water or a sports drink with you – they help you to cope with the load.
4. Reduce your consumption of sugar if you give up
Knowing when Sahara is a very important measure. Disclaimer fastest way to lose weight sugar. The difference is that you have to be in first place 90% of the sugar it contains, and this little monster makes a generous contribution to a number of excess weight.
Don't shower, to get rid of it completely sugar – yes and no! Consumption of natural sugar, a natural body, and here refined are harmful to your health.
5. Yesil tea
Yesil tea – the most beneficial beverage. Promote the many benefits that are included, burn fat, and speed up metabolism.
For a time, the tea immediately after breakfast and lunch, as always, the answer is because the metabolic rate highest observed during this time. Yesil convenient for a better tea promote digestion.
6. Use whey protein
Whey protein – a very satisfying hunger with food, I don't feel long. Helps to prevent harmful snacking and helps to reduce the level of body fat. Observations suggest that I use regularly is whey protein people, as a whole, fewer calories than you expend.
On the contrary, in everyone's opinion, such a protein is created not only offers significant opportunities for everyone. In addition, the recommended daily consumption, people in low-and moderate physical activity.
7. Don't eat fast food
If you constantly wondering how to lose weight in a hurry, but always food, fast food? Such a diet consume fewer calories less than you eat. Let's see looks like food, fast foods are very convenient, but there are a few reasons why you value him.
Fast food and fizzy drinks (Coke, Pepsi) and snacks to eat "empty calories". No biological value and many calories while doing so! A snack of this kind of hurt. Extractor anything but they really, therefore, we advice you to give up gradually. If this is given to prepare for Labor, try the same food at home, low calorie ingredients.
8. Drink water with lemon and honey in the morning
Waking up, drink cups of warm water with honey and lemon. This is not difficult, and in this case, effectively struggle with excess weight. This drink speeds up the metabolism of your own body and drink it on an empty stomach you are setting up the mode of burning fat since the morning.
9. Do not eat fruits and drink
Water often is a useful product, however, it is important to remember, that does not apply in low-calorie drinks. 250 ml of orange juice contains 110 calories, what amount of two oranges. Two in one day, and we eat less fruit, but we have water at hand, we usually drink a glass of!
10. Drink water instead of other drinks
Water contains no calories. When you get thirsty, drink water instead of fruit juices and soft drinks – it'll become a habit for me!
Exercise
11. Sports 10 minutes every morning
Charging Morning – old invention, in favor of a non-challenge. Sports that occur at short to bring home more than 10 minutes a simple exercise program. Do every morning before breakfast.
It is a ideal place for necessarily for the purchase of special equipment. Pick up a bottle of water and 500 ml, take them and lead a circular motion to tone biceps. And so on!
Your task – this type of charging in the morning it's a habit. This is very natural for you, drink a cup of coffee, take a hot shower or brush your teeth. Morning exercises tone the muscles, a subtle energy and an effective adjuster calorie consumption of the body.
12. 20 minutes jogging evenings
After jogging daily good for ones roots is a drug let's begin sofa. Able to run in the garden, in a park or on a treadmill at home. Only a 20-minute run, very little will change in your life, because very soon they will bring the most effective a short workout daily at work for slimming jogging sport!
13. Yoga in the morning
Here Comes The Sun on the horizon wakes you up, the birds sing, and waking up well rested and fresh. It fits this picture very well morning yoga session? A modern alternative is very beautiful and it doesn't charge either.
Yoga in the morning, the metabolism speeds up, prepared, and helps the digestive system to work the body faster consume, carbohydrates and fats.
14. Just do cardio activity
I can't even imagine without effective weight loss cardiovascular. If you are the most simple, circular exercise: running, cycling or swimming. But we promise what you do not have to leave the House. Here are a few I did cardio, you can in front were made:
- Jumping rope: boxers – big fans of the jump ropes, because that quickly to get rid of calories. To jump not only fun, but also will be useful: this strengthens the hip muscles got a nice ass and figures. It would be a mistake to have missed such an opportunity.
- The ellipsoid, or an exercise bike: the course should Inupiaq, investing, but if you want to exercise regularly, costs soon will pay.
- Step: this is a simple fixture that helped to bring despite the body shape doesn't believe will help you burn a lot of calories.
- HIIT or interval training: if you have some time, and you still win the weight throw and a nice body that you want, this training is for you! What alternative exercise a high tempo with short breaks back to their essence: for example, sinav 20 seconds, 15 seconds rest.
15. So you can easily contact work/school by bike or on foot
Your job/school, or shopping – two-three stops, you don't need to go, by bus or by car. Walk you can easily reach the ground once and forever decision. Use a bigger bike for distances.
16. Their weight with exercise
Exactly! Weight gain and absolutely no equipment, using only its own weight! Many methods and techniques out there, slimming, and all based on the same exercises:
- A few burpee: a very effective exercise and fat burning! A popular cross-training for the whole body combining this exercise benefiting the muscles, squats, sinav and jump. Just after a few seconds, this exercise completely exhausted! Over time, however, it will be easier. The muscles improves not only excellent for cardio a few burpee is an exercise. All-in-one!
- Sinav: this exercise is familiar to all of you. Sinav Classic to diversify, try put the hand in a different way. So hard to do this exercise, lean not socks and knelt down.
- Squats: for hips the ideal exercise. Change the workout to make it harder, his speed and duration.
- Love: the back shell is very helpful to the muscles, hips and abdomen. The duty – tobacco position 30-60 seconds. Calories are burned because it's not easy!
17. Swimming
Fall in the pool today is not a problem for them in any city. As we all know, water, for your good, but remember, I still run and swim! If you really want to lose weight, but if you like a thought exercise why not try the irresistible weight of sinav and jump in the water?
Is a useful alternative for swimming! Almost all these trains and harmless for a joint body, on the contrary, an ideal land. Water resistance is important to ensure that you have a moving water: any thrust, stroke, or step requires an effort of the muscles. Ideal conditions for this exercise!
18. Nordic walking – fitness walking and jogging
Nordic walking – the street sports and entertainment. Note: this walking tour is not only a means for motion and pose, one foot before another! To use a special stick, walking more, using the quick advance all Nov groups. On the contrary, hiking, Nordic walking sticks, tobacco, ski some back as not prior to.
Nordic walking burns 40% more energy than a normal walk. These designs not only my feet but also the muscles of the arms, chest, and abdomen.
19. Running time
This a good workout is great for athletes. These two chapters occurs through: the adoption and provisions of the act.
In other words, the desired position of first adoption.
- Straight, feet shoulder width apart.
- The edges of the arms along the body.
Second: a motion.
- Judging wasn't an attempt in order to pull the heel into place.
- Tobacco on the palm of your hand or squeeze punch.
- Now escape to a place get started in slow speed while raising the knee is slightly higher.
- Exercise, then 30 seconds rest for 30 seconds. Repeat a few times.
Fast and simple measures
20. Use the stairs instead of the elevator
Great that even small habits can help it comes to weight loss. For example, escalator. If the removal/down stairs several times a day to give college credit for a comprehensive exercise to pass the time!
21. For an active day
For this, the cleaning in the house to watch another series! Wash floors, absorbent powder, to overcome lingerie, refuse to move forward, walk into a shop it belongs to, dirty hearts n., kitchen, dining, and sports games play with a dog to walk more often! All this will make your life more active, and the weight of this rule is human. And every healthy human!
22. Hiking, dancing
Let you enjoy slimming! If Friday days, a walking club, dancing don't stop! This many promotes weight loss. Note, however, that all the efforts that will get you dancing like no liter beer. It comes to you it's not that fun, but try to jump lemonade (sugar free, of course!) a night like this during sessions.
23. Household chores into exercise
How to lose weight at home? Easy! Sports starts with correct cleaning. Go to the store? Shopping on the way back climb a ladder in hand with work to distribute weight evenly. Vacuum? Follow posture. You will have to use for this, abdominal muscles and hip.
24. 30 more minutes of sleep
You deserve it. Rested body works better + you'll be amazed at how many calories are burned during sleep! You're probably thinking, "a little", but it's not. Your body uses energy, even while you sleep.
25. Goals get rid of stress
Stress helps with weight – literally. Colliding with, a stressful situation, start eating a lot more or smoke. The best way, boundary – less- more organize your life. Middle eat, locate rid of unnecessary things, work-life balance, exercise - and-it doesn't matter how will be more calm.