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 for you, or if you generally want to be slimmer, then it is notIt'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 triedlosing weight, or just lead a healthy lifestyle, then you don't know that doing this is not so easy. And losing weight isn't just about changing your diet and increasing exercise, but taking a holistic approach to changing your metabolism. The cause of excess weight can be hidden in various diseases, which requires a more in-depth study of your body.
However, there are general proven 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 remember, 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 calendar
Recording your workout time in your calendar is as important as a family dinner or business meeting. An entry like this will require you to choose a specific time to start practicing. This will help make this workout more likely if you stick to your schedule.
2. Spread your workouts throughout the day.
Can't find 30 minutes or an hour to exercise? Focus on shorter workouts throughout the day. The latest scientific advances suggest that several short physical sessions over time provide even greater health and performance benefits than a single intensive workout. Try a quick cardio workout in the morning, a brisk walk during lunch, and a strength workout after dinner. There is no need to do everything at once.
3. Don't let travel derail your efforts.
If you move away from your usual life, it does not mean that your useful efforts should go to waste. 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 short workout in your hotel room. You can also carry small weight 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 your muscles andtry different exercisesto get out of the routine. You will be able to develop new muscles and escape the boredom of regular training. Plus, scientific research shows that you're more likely to stick with your workout routine if you incorporate something new into your workout routine. Are you a running addict? Try yoga stretches. Do you always work according to your own style? Try adding a little 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 stick to a routine to do that activity 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.
6. Reduce your training costs
You might think that getting in shape will be expensive, 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. Look online for examples of different home workouts that will allow you to maintain your physical activity in a comfortable environment.
7. Turn on some music
Listening to upbeat music while training has been scientifically proven to help you work out and enjoy your workout and the music at the same time. Plus, it can help you pass the time during a particularly intense part of your workout. And it's simply brilliant!
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 for starting your workouts on time, but are also a great way to catch up with friends. After all, you'll probably start making friends with the regulars in 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, you can search the Internet for sites where people are looking for groups to play sports that interest them. There are many walking, running or cycling groups that might 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 many 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 gym clothes the night before, so in the morning you just have to 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 for losing weight quickly.
11. Consider the specifics of weight loss
When you're trying to lose weight, the scale can be misleading. This happens because the scale may not take into account increased muscle weight. Even if you are making progress, the arrow or numbers on the scale may indicate a stable weight or even a slight increase.While your body fat decreases, muscle growth can keep your weight the same.. So to get a more accurate idea of how your body is changing, use a body fat scale or measure your waist and hips for additional measurements.
12. Include weightlifting in your activities.
Could weightlifting or resistance exercises be one of the fastest ways to lose weight? Professional trainers know that in order to lose weight, it is necessary to practice not only cardio exercises, but also strength exercises. Muscles help you maintain your metabolism after leaving the gym and will help you look better and slimmer. Scientists have found that strength training may be more effective at reducing abdominal fat than aerobic exercise (walking, running, swimming). And you should know that strength training will not increase your weight. So, if you want to improve your exercise routine, make strength training part of your routine.
13. Consider working out with a personal trainer.
If you're not sure how to start your fitness program, how to protect yourself from injuries or other health problems, or simply want to learn how to spend your time at the gym more efficiently, consider training witha trainer. These types of joint activities can help you create workout routines that will help you achieve your goals faster and more effectively. Work with a certifiedpersonal trainercan be a great way to start your healthy lifestyle or help you get through a weight loss plateau. By studying with a friend coach, 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. It is therefore 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 1 pound of water could increase metabolic rate by 30 percent. And you definitely need to remember that the liquid helps you lose weight, because it contains practically no calories.
15. Prepare your snacks to munch on.
Hunger can come on suddenly: one minute you feel fine, but the next minute you're already hungry and want to snack. But you should skip the chip and candy vending machine and eat the food you prepared to take with you. It is best that these snacks contain healthy foods rather than processed foods containing 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 consider including at least half 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 absolutely consider everythingrisks of increasing the proportion of proteinsin 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 you lose weight. The key to this action lies in the action of the enzyme -AMP-activated protein kinase, 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 people who shouldn't increase their estrogen levels.
18. Drink green tea
Including 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,green tea is more effectivethan other weight loss teas due to the increased cahetin content. Drinking 1 to 3 cups of green tea per day is enough.
19. Make sure you keep your fiber intake at a healthy level.
Foods high in fiber will help you feel full longer and may reduce sugar cravings. Additionally, dietary fiber has been shown in numerous studies to help balance blood sugar and reduce cholesterol levels. But most likely, you're not getting enough fiber in your diet.
Today, the average city dweller only gets 15 to 20 grams of fiber per dayshould receive at least 30 to 40 grams.
20. Eat at least 90% of your food at home
If you eat at home, you can control what foods are on your table, what fats and oils are contained in the foods. 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. Store 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. So try to fill your cupboards and refrigerator 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 your refrigerator, you can immediately start eating if you want to have a snack. Additionally, always bring a list of healthy products to the store to compare this list with what you want to buy.
22. Develop your own menu
If you find yourself constantly thinking: "I have nothing to eat" or "I don't know what to do", then you need to develop a healthy menu 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 releasing enzymes to improve digestion, starting with saliva. It is best that when you eat, you think about what you are eating, chew slowly, and enjoy the taste. Be aware that poorly chewed food contributes to the deterioration of gastric function and can even cause orpromote the autoimmune response. If you have trouble eating slowly, try putting your fork or spoon down between bites.
24. Reduce your grain intake
Although grains are always touted as a healthy diet, eating them is actually one of the quickest ways to gain weight. Additionally, as you probably already know,glutenfound in most grains and can increase inflammation in your body, putting more stress on your digestive system. And store-bought bread often contains fructose, sugar and preservatives. Grains contain high amounts of carbohydrates, which break down into sugars and allow your body to quickly convert those sugars into fats. It would therefore be better to reduce cereals 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.
Is this situation familiar to you? You plan 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 the chips now become much more appealing than usual. A similar situation happens to all of us. Which solution is best? Just eat before visiting the store, and the feeling of hunger will not force you to buy unhealthy foods.
26. Add herbs to your meals to help burn fat.
Adding medicinal herbs to your diet is what you need to lose weight. Research has shown that plants such ascayenne 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 cinnamon to a smoothie, and drink a cup of dandelion tea with breakfast. lunch.
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 are malnourished when the portion is on a larger plate. Additionally, if you eat more slowly, eating less will make you feel full.
28. Always eat breakfast
Start your day witha rich and healthy breakfast. This will give you energy during the first few waking hours. The great thing about breakfast is that it's the first meal of the day and you have the whole day ahead of you to burn off those calories. After all, dining late, which should never be practiced, will not allow your body to burn energy from food and you will wake up with extra grams of already gained weight. It is best if breakfast contains protein foods and healthy fats. This distribution of proteins and fats in the diet promotes better fat burning in the body.
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 good. Train yourself regularly to include these 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, losing weight is a marathon, not a sprint.Change every part of your lifeAt some point, this 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 thing. For example, practice cooking only 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 the unpleasant feelings that arise when you start making different choices. For example, if you repeatedly decline dinner invitations with friends, they may assume that you simply aren't interested in spending time with them. Instead, explain that you are trying to implement a healthy lifestyle and a restaurant is not included in your plans, but 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 wake up to run at 6 a. m. , but it's another thing to commit to doing it, even every day. Therefore, you can use social media to help you stay in control. Let people know that you plan to run in the morning and that you can participate in 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, 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 move or you feel like your body isn't moving fast enough, it's hard not to get discouraged. So track your progress from the start to see how much you've accomplished. This will 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 about changes in your life. All of this can help you understand what a great job you are doing. Bonus: Keeping a workout journal or food journal can help you identify weak spots in your routine, overcome fitness plateaus, and determine which life situations 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 tie these "rewards" to food. For example, if you work out 5 times a week and do it for a month, spend some money and buy yourself that tennis racket you've been dreaming of, 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 will immediately feel satisfied once you achieve these goals. 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 routine in achieving your goals.
36. Sleep more
If you regularly sleep less than seven or eight hours a night, your health and waistline will only get worse. A 2013 study found thatreduced sleep durationless than 8 hours continuously, it is more likely that caloric intake will increase due to an increase in food volume. Lack of sleep also affects food choices, pushing you toward fattier, higher-calorie foods.
Long-term sleep deprivation is known to be associated with 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 sleeping, first use all natural methods to fall asleep and enjoy deep, long sleep.
37. Always find out if you are 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 increased not only the number of snacks, but also the amount of junk food consumed. Before you eat anything, drink water and ask yourself: are you really hungry? Additionally, it's worth taking a short walk outside or inside, or simply waiting 20 minutes before eating. You may be surprised to find that you are not actually hungry, but rather want to move.
38. Use essential oils to reduce hunger
To help control cravings, you can use peppermint, grapefruit, ginger, cinnamon, or lemon essential oils. Instead of grabbing a snack or another cup of coffee, simply apply a drop of these oils to your wrist for an energy boost or to curb hunger.
39. Weekends count too
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 Friday evening to Monday does not count, know that this represents almost 40% of the week. Force yourself to stick to your schedule throughout the week and be sure to use weekends to maximize benefits. Take your dog for a really long walk, go for a hike, or spend extra time preparing meals for the coming week.
40. Don't worry
A healthy lifestyle is a process. It is best for you to know that no life event could derail your efforts. But not everything goes as you would like. If you eat more than planned, simply skip the next few hours and don't eat. You couldn't train as much as you wanted? Do a little more next time you can.