If you decide to lose weight before the start of the summer season so that after the New Year holidays your summer swimwear is not too small for you, or if you generally want to be thinner, then it's never too lateto start doing this. . You probably want to improve your fitness and lose those extra pounds, but you want to do it fast.
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 such a difficult task as losing weight. And make sure you remember that it's not just about losing weight, it's about living better, healthier and happier!
How to lose weight fast: training secrets
1. Training schedule
Recording exercise time in your diary is just as important as a family dinner or a work meeting. An entry like this will force you to select a specific time to start the practice. This will help make that workout more doable 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 in shorter workouts throughout the day. The latest in science suggests that a few short physical sessions over time provide even greater health and performance benefits than one big workout. Try a quick cardio workout in the morning, a brisk walk at 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 ordinary life, it does not mean that your useful efforts should go to waste. Jog a few miles on the treadmill in the hotel gym, take a stroll around town, rent a bike and explore the area, or even do a short 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 working out when you're away from home.
4. Add variety to your exercise routine
Try to constantly alternate between loading the 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 stick to a routine of doing that activity over and over again. This does not mean that you should give up training when
6. Lower your training fees
You might think that fitting will cost 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. Turn on some music
It is scientifically proven that listening to rhythmic music during exercise helps you train and enjoy your workout and the music at the same time. Plus, it can help pass the time during a particularly intense part of your workout. And this is simply wonderful!
All you have to do is add your favorite music tracks to your playlist and start your workout.
8. Study in groups
Activities like group fitness training not only help you stay accountable to start your workouts on time, but are also a great way to catch up with friends. After all, you will probably start making friends with the regulars of this group. Activities like this 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, then you can search online 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 your day with a workout
If you don't have enough time during the day for physical activity, 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 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 don't have time, but you want quick results, this is a very effective option to lose weight quickly.
11. Consider the specifics of weight loss
When you're trying to lose weight, the scale can be deceiving. This is 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.As your body fat decreases, muscle growth can keep your weight the same. 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 lifting weights 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 keep your metabolism up after you leave the gym and will help 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's worth knowing that strength training will not increase your weight. So, if you want to improve your exercise routine, then make strength training a part of your routine.
13. Consider working with a personal trainer.
If you are completely confused about how to start your fitness routine, how to protect yourself from injury or other health problems, or you just want to learn how to spend your time in the gym more efficiently, then consider training with a trainer. These types of joint activities can help you create exercise routines that will help you reach your goals faster and more effectively. Work alongside a certified
How to lose weight fast: diet secrets
14. Drink enough water
We often think we are hungry when, in fact, our body only 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 can increase metabolic rate by 30%. And you should definitely remember that juice helps you lose weight, because it contains practically no calories.
15. Prepare your own snacks.
Hunger can happen suddenly: one minute you feel good, but the next minute you are already hungry and want to eat a snack. But you have to ignore the chip and candy vending machine and eat the food you prepared to take away. It is better if such foods contain healthy foods and not 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 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 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 pound of body weight. But you definitely have 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 the enzyme -
18. Drink green tea
Consuming a variety of teas—green, white, or black tea—can boost your metabolism. According to a study published in the American Journal of Clinical Nutrition,
19. Make sure you get your fiber intake at a healthy level.
High-fiber foods will help you feel fuller 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. But most likely, you are not consuming enough fiber in your diet.
Today, the average city dweller only gets 15-20 grams of fiber per day
20. Eat at least 90% of your food at home
If you eat at home, then you can check what foods are on your table, what fats and oils the food contains. In addition, you can cook the dishes you like. 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 foods 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. Therefore, try to stock your cupboards and fridge only with 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 come home from work, you see them first and remember that these products must be eaten. And if you already have ready-made healthy meals in the fridge, you can immediately start eating if you want to have a snack. In addition, always take a list of healthy products to the store to compare the list with what you want to buy.
22. Develop your 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 favorites
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 starts releasing enzymes to improve digestion, starting with saliva. It is better if, when you eat, you think about what you are eating, chew slowly and enjoy the taste. Be aware that poorly chewed food contributes to worsening stomach function and may even cause or
24. Cut back on grains
Although grains are always promoted as a healthy diet, in fact, eating them is one of the fastest ways to gain weight. Plus, as you probably already know,
25. Do not shop on an empty stomach.
Is this situation familiar to you? You planned to visit the store and fill your cart with lots of healthy food. But on the way to the store, your stomach starts rumbling, and now the chips become much more appealing than usual. A similar situation happens to all of us. Which solution is best? Just eat before you visit the store and then hunger pangs will not force you to buy unhealthy food.
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 like
27. Reduce your plates
Trust 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. In addition, 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 the same. Fats found in foods like avocados, nuts and dark chocolate (at least 80% cocoa) are very healthy and taste great. Practice regularly including such fats in your meals, but don't 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 weight loss is a marathon, not a sprint.
31. Let your loved ones know your intentions.
This can help eliminate those uncomfortable feelings that arise when you start making different choices. For example, if you repeatedly decline invitations to dinner with friends, they may assume that you're just not interested in hanging out with them. Instead, explain that you are trying to implement a healthy lifestyle and a restaurant is not included in your plans, but instead you are ready to go to the cinema 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 get up for a run at 6 a. m. , but it's another thing to commit to doing it, even every day. Therefore, you can use social networks to help you keep yourself in check. Let people know you plan to run in the morning and can join 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 isn't moving 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 far you've come. This will help motivate you to keep moving towards your goal. It's worth tracking how many inches you've lost, keeping a food diary or keeping a diary of changes in your life. All of this can help you realize what a great job you are doing. Bonus: Keeping a workout journal or food journal can help you see weak spots in your routine, overcome fitness plateaus, and see which life situations prompt you to make bigger and better changes.
34. Treat yourself!
If knowing your body is grateful for all the healthy changes isn't enough to motivate you (and that's okay), treat yourself—but don't attach those "rewards" to food. For example, if you've been working out 5 times a week and you've been doing it for a month, then spend the money and buy yourself that tennis racket you've been wanting, or just get a manicure and pedicure. You deserve it!
35. Set goals and achieve them
Exercise goals give you a concrete and achievable goal, and you'll feel satisfied immediately after reaching those goals. These goals might include taking your first 10, 000 steps every day for a month, learning to do a headstand while doing yoga, or doing 50 push-ups without stopping. The only problem may be the 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 only deteriorate. A 2013 study found that
Long-term sleep deprivation is known to be linked to obesity, diabetes, cancer and many other diseases. Additionally, 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 notice problems with sleep, then, first of all, use all natural methods to sleep and get sound and 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 increases the number of meals, but also the amount of food 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 inside, or simply waiting 20 minutes before eating. You may be surprised that you are not hungry, but instead it is 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 a cup of coffee, simply apply a drop of these oils to your wrist to boost energy or curb hunger.
39. Even weekends 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 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 really long walk, go on a hike, or spend extra time preparing meals for the week ahead.