If you decide to lose weight at the beginning of summer so that after the New Year holidays your summer swimsuit will not be too small for you, or if you generally want to be slimmer, then it is never too late to start doing this. You may want to improve your fitness and shed those extra pounds, but you want to do it quickly.
If you have never tried
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 a difficult task like losing weight. And make sure you remember that it's not just about losing weight, it's important to live better, healthier and happier!
How to lose weight fast: training secrets
1. Training schedule
Recording your exercise time in your diary is just as important as a family dinner or business meeting. An entry like this will force you to choose a specific time to start training. This will help make exercise more likely if you stick to your schedule.
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 word in science suggests that several short physical sessions over time provide greater health and performance benefits than one large workout. Try a quick cardio workout in the morning, a brisk walk at lunch and strength training after dinner. No need to do everything at once.
3. Don't let travel frustrate your efforts.
If you are far from a normal life, this does not mean that your useful efforts should be lost. Run a few miles on the treadmill at the hotel gym, walk into town, rent a bike and explore the area, or do a short workout in your hotel room. You can also carry a small resistance exercise machine that takes up little space in your bag and is perfect for working out when you're not at home.
4. Add variety to your exercise routine
Try to always alternate between loading your muscles and
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 follow a routine to do that activity consistently. This doesn't mean you have to stop training when
6. Reduce your training fees
You might think that getting fit costs a lot, but that doesn't have to be the case. 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 different examples of home exercises that 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 train and enjoy your workout and the music at the same time. Plus, it can help pass the time during particularly intense parts of your workout. And that's great!
All you have to do is add your favorite music tracks to your playlist and start practicing.
8. Study in groups
Activities like group fitness training not only help you stay accountable for starting your workout on time, but are also a great way to meet friends. After all, you'll probably start making friends with the group's regulars. Activities like this also provide an opportunity to try something new in a safe and supportive environment. But, if working out in a gym isn't your thing, then you can search the Internet for sites where people find groups to practice sports that interest them. There are many walking, running or cycling groups that may interest you.
9. Start your day with exercise
If you don't have enough time during the day for physical activity, then maybe you should start your day with morning exercise.
10. Use short, high-intensity sessions
Interval training is an activity that combines short intense exercise phases with long slow phases. This method of exercise helps your body burn fat faster because your metabolism remains high for 48 hours after exercise. When you are short on time but want quick results, this is a very effective option to lose weight fast.
11. Consider specifically to lose weight
When you're trying to lose weight, the scale can be deceiving. This happens because the scale may not take into account the increase in muscle mass. Even if you're making progress, the arrow or number on the scale may show a stable weight, or a slight increase.Even as your body fat decreases, muscle growth can keep your weight the same. So to get a more accurate picture of your body changes, 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 cardio exercises, but also include strength exercises. Muscle helps you keep your metabolism going 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 be aware that strength training will not increase your weight. So if you want to improve your exercise routine, make strength training a part of your routine.
13. Consider working out with a personal trainer.
If you're really confused about how to start your fitness 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 efficiently, then consider working out with a trainer. These types of joint activities can help you create an exercise routine that will help you reach your goals faster and more effectively. Work with the certified
How to lose weight fast: diet secrets
14. Drink enough water
We often think we are hungry when in fact our body just wants water. Therefore, it is very important to drink enough water throughout the day to avoid 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 your snack for a snack.
Hunger can come on suddenly: one minute you feel great, but the next minute you're hungry and want a snack. But you should ignore the chips and candy vending machines and eat the food you prepare to take with you. It is better if these snacks contain healthy foods rather than processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the portion of protein in your diet is the best way to lose weight quickly 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 may want to consider getting at least half your body weight in grams of protein each 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 definitely need to consider everything
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 action of enzymes -
18. Drink green tea
Including different types of tea - green, white or black tea - can boost your metabolism. According to a study published in the American Journal of Clinical Nutrition,
19. Make sure to get your fiber intake to a healthy level.
High fiber foods will help you feel fuller for longer and may reduce sugar cravings. Additionally, dietary fiber has been shown in many studies to help balance blood sugar levels and lower cholesterol levels. But chances are, you're not getting enough fiber in your diet.
Today, the average city dweller receives only 15-20 grams of fiber per day when
20. Eat at least 90% of your meals at home
If you eat at home, then you can control what food is on your table, what fat and oil is contained in that food. In addition, you can cook the dishes you like. Homemade meals can be made using healthy and nutritious recipes, which will not only help you lose weight, but also improve your overall health.
21. Stock only healthy food at home
It's hard to resist temptation when it comes to food, but it's important that you choose foods that will help you lose weight and provide additional benefits to your body. So try to stock your cupboards and fridge with only healthy foods. There is one trick - wash fresh vegetables and fruits and leave 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 food ready in your fridge, you can start eating right away if you want to get a snack. In addition, always bring a list of healthy products to the store to compare the list with what you want to buy.
22. Build your own menu
If you always think: "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 favorite
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 ate and starts releasing enzymes to improve digestion, starting with saliva. It is better if, while eating, you think about what you are eating, chew slowly and enjoy the taste. Be aware that poorly chewed food contributes to the deterioration of stomach function and may cause or
24. Reduce grains
Although whole grains 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,
25. Don't go shopping on an empty stomach.
Is this situation familiar to you? You've planned to visit the store and fill your cart with lots of healthy food items. But on the way to the store, your stomach starts rumbling and now the potato chips are more appealing than usual. The same situation applies to all of us. Which solution is best? Just eat before you visit the store, and then hunger will not force you to buy unhealthy food.
26. Add herbs to your diet to help burn fat.
Adding some medicinal herbs to your diet is what you need to lose weight. Research has shown that plants like
27. Reduce the size of your plate
Trust me, it really works! Because the same portion of food on different plates can trick your brain into thinking you're undernourished when the portion is on a larger plate. Also, if you eat more slowly, eating less will make you feel fuller.
28. Always eat breakfast
Start your day with
29. Choose healthy fats
Not all fats are equal. Fats found in foods like avocados, nuts, and dark chocolate (at least 80% cocoa) are incredibly healthy—and they taste great. Practice regularly including such fats in your food, but do not overdo it; These fats, although healthy, 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. Let your loved ones know your goals.
This can help get rid of the unpleasant feelings that arise when you start making different choices. For example, if you repeatedly turn down dinner invitations with friends, they may think you're not interested in hanging out with them. On the other hand, explain that you are trying to implement a healthy lifestyle, and restaurants are not included in your plans, but instead you are ready to go to the cinema or sit in a cafe with friends. Tell them 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 get up for a run at 6 a. m. , but it's another thing to commit to doing that, even every day. Therefore, you can use social networks to help you control yourself. Tell others that you plan to run in the morning and can join your activity. Share post-workout selfies or join online groups that allow members to encourage each other. Use different apps or devices, such as fitness trackers, which 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 budge or you feel like your body isn't changing fast enough, it's hard not to give up. So track your progress from the start to see how far you've come. This will help motivate you to keep moving towards your goals. You need to keep track of how many inches you've lost, keep a food diary or keep a journal of changes in your life. All of this can help you understand the great work you are doing. Bonus: Keeping an exercise journal or food diary can help you spot weak points in your routine, work out fitness levels, and see life situations that lead you to make bigger, 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 attribute that "reward" to food. For example, if you work out 5 times a week and do it for a month, then spend the money and buy yourself that tennis racket you've been wanting, or get a manicure and pedicure. You are qualified!
35. Set goals and achieve them
Training goals give you concrete, achievable goals and you'll feel instant satisfaction once you reach them. These goals might include taking your first 10, 000 steps every day for a month, learning to do headstands while doing yoga, or doing 50 push-ups without stopping. The only problem can be routine in achieving your goals.
36. Sleep more
If you consistently sleep less than seven or eight hours a night, your health and waistline will be worse. A 2013 study found that
Long-term sleep deprivation is known to be linked to 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 your brain to detoxify and heal problem areas. If you see problems with sleep, then, first of all, use all natural methods to fall asleep and get a good and long sleep.
37. Always know if you're hungry or just bored
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 number of snacks, but also the amount of snacks consumed. Before you eat anything, drink water and ask yourself - are you really hungry? In addition, it is worth taking a short walk outside or indoors, or just waiting 20 minutes before eating. You may be surprised that you are not actually hungry, but it is the desire to move.
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 this oil to your wrist to boost energy or curb hunger.
39. Weekends also count
We often decide that we've eaten well and exercised enough all week, but now it's the weekend and things can get out of hand. If you decide that from Friday evening to Monday this time does not count, then note that this is almost 40% of the week. Force yourself to stick to your schedule throughout the week and make sure you use the weekends to maximize the benefits. Take your dog for a long walk, go hiking, or spend extra time preparing food for the week ahead.