There are many miracle diets around us and very little common sense. A voice in your head whispers to you that a diet consisting only of yogurt and fruit … perhaps not the best option. It also tells you that the best way to lose weight is to burn more calories than you consume.
Everything he suggests is true! And to do this, you need to move a little more And watch your diet a little more. Just a little, we promise! Our task is not to harm ourselves, but to find good habits… and patience.
Before you – an endless list of simple things to do to no longer wonder how to quickly lose weight at home.
Watch your food
1. Balanced diet
Will sports help you lose weight if you eat incorrectly? You work hard, burning calories in the gym, but it does not save you from the wrong diet. Here are some simple tips.
Try replacing simple carbohydrates with complex ones. Complex carbohydrates, such as cereals, brown rice, potatoes, and nuts, contain a lot of fiber so that even in small portions they permanently relieve the feeling of hunger.
Make no mistake: eating fat doesn’t make you fat. In fact, fat is a necessary part of the diet.
Remember that protein is vital.
Focus on three elements-carbohydrates (complex), proteins, and fats. They should all be in the diet.
Cook in butter or coconut oil.
2. The rhythm diet
The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4pm and 8pm. This will train your body to a certain rhythm of nutrition. If you want to lose a few pounds, fitness coaches usually recommend eating certain types of food at different times of the day.
3. The energy in the morning, light meals in the evening
What do you need to eat to lose weight?
In the morning-rye bread, cereals (not too sweet, such as muesli or bran), kiwi or grapefruit, yoghurt 0%… Breakfast should be energizing!
For lunch, eat complex carbohydrates such as whole-grain pasta, rice, quinoa, or bulgur. They are perfect for white meat or fish.
At 16 o’clock – a small snack: a piece of bread + fruit.
After 17 hours, eating carbohydrates is not recommended. For dinner, you can prepare fish, omelette or vegetable soup.
A small protein bar never hurts before a workout. Don’t forget to bring mineral water or a sports drink – they will help you cope with the load. For more personal nutritional advice, consult a nutritionist.
4. Reduce your sugar intake if you can’t give it up
When it comes to sugar, it is very important to know the measure. Believe me, giving up sugar is the fastest way to lose weight. First of all, you will have to realize that 90% of your food contains sugar, and this little monster makes a generous contribution to excess weight.
A can of Cola that you drink during lunch, a pasta that you eat for dinner, or even cereal for Breakfast contains a huge amount of sugar. What can you do about it? Every time you go to the grocery store, check the sugar level on the package and try to choose those products that have less of it.
No one can completely get rid of sugar – and you don’t need to! Consumption of natural sugar is natural for the body, but refined sugar is harmful to health.
5. Drink green tea
Green tea is one of the most useful drinks. Studies have shown that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.
The best time for tea is immediately after Breakfast and at lunch, since this time there is the highest metabolic rate. Green tea supports metabolism at a high level, which contributes to better digestion.
6. Use whey protein
Whey protein is a very satisfying food that you will not feel hungry for a long time. This helps you avoid harmful snacks and helps to reduce the level of body fat. Observations show that people who regularly use whey protein generally consume fewer calories.
Contrary to popular opinion, this protein is created not only for those who are seriously engaged in sports. It is also recommended for daily consumption by people with low to medium physical activity.
7. Don’t eat fast food
You never stop wondering how to lose weight as soon as possible, but at the same time constantly eat fast food? The less of this food in your diet, the fewer calories you consume. You may think that fast food is very convenient, but there are a number of reasons why you should give it up.
Fast food, as well as carbonated drinks (Cola, Pepsi) and snacks, are food with “empty calories”. It has no biological value and IS very high in calories! From such snacking-one harm. But they are very tempting, so we recommend giving them up gradually. If this is difficult for you, try to prepare the same dishes at home from low-calorie ingredients.
8. Drink water with lemon and honey in the morning
When you Wake up, drink a Cup of warm water with honey and lemon. It is not difficult at all and at the same time effective in the fight against excess weight. This drink speeds up the metabolism, and drinking it on an empty stomach, you set your body to burn fat in the morning.
9. Eat fruit, not drink
The juice is often called a useful product, but it is important to remember that it does not apply to low-calorie drinks. 250 ml of orange juice contains 110 calories, which is the equivalent of two oranges. Few of us eat two fruits in a day, but if we have juice at hand, we usually drink more than one glass!
10. Drink water instead of other drinks
Water does not contain calories. When you are thirsty, drink water instead of juices and lemonades – and make it a habit!
11. 10 minutes of sports every morning
Charging in the morning is an ancient invention, the benefits of which can not be disputed. Sports at home can consist of a short program of simple exercises that do not take more than 10 minutes. Do them every morning before Breakfast.
It is not necessary to purchase special equipment for sports. Take a 500 ml bottle of water in your hands, spread them apart and make circular movements to tone your biceps. And so on!
Your task is to make this exercise a morning habit. Make it as natural for you as drinking a Cup of coffee, taking a shower, or brushing your teeth. Morning exercises tone your muscles, give you a boost of energy and set your body up for active calorie consumption.
12. 20 minutes of running in the evening
Daily running is a good medicine for those who start taking root in the sofa after work. You can run in the yard, in the Park or at home on the treadmill. A single 20-minute jog will not change much in your life, but daily short workouts will bring results very soon, because running is one of the most effective sports for weight loss!
13. Yoga in the morning
The sun rises above the horizon, you are woken by the singing of birds, and you Wake up well rested and fresh. Don’t you think a morning yoga session fits into this picture very well? A great and very modern alternative to charging.
No! Don’t go back to bed to sleep for another 10 minutes! Believe me, yoga is worth it.
Morning yoga speeds up the metabolism, preparing the digestive system for work, which helps the body to consume carbohydrates and fats faster.
14. Do cardio exercises
It is impossible to imagine effective weight loss without cardio training. The easiest way is to do Cycling: running, Cycling or swimming. But we promised that we wouldn’t have to leave the house. Here are some cardio exercises that you can perform right in front of the TV:
Skipping rope: boxers are big fans of skipping rope precisely because it allows you to quickly get rid of calories. Jumping is not only fun, but also useful: it strengthens the muscles of the buttocks and forms beautiful thighs. It would be a mistake to miss this opportunity.
Ellipsoid or exercise bike: training on the simulator will require you to invest, but if you intend to practice regularly, the costs will soon pay off.
Stepper: this simple device will help to get the body in shape and, although you will hardly believe it, will help burn a lot of calories.
HIIT, or interval training: if you don’t have much time, but you still want to lose weight and gain a beautiful body, these workouts are for you! Their essence is that you alternate high-tempo exercises with short breaks for recovery: for example, 20 seconds of push-UPS, 15 seconds of rest.
15. Get to work/school by bike or on foot
If your place of work/study or shop is two or three steps away, there is no need to go by bus or car. Decide once and for all to walk where it is easy to reach. For longer distances, use a Bicycle.
Cycling to work is useful for a number of reasons. First of all, you don’t need to do sports in addition to this. Second, it naturally fits into your daily routine. Third, it saves money on transportation. Finally, it’s uplifting and serves your goal of losing weight.
16. Exercises with your own weight
Exactly! You can lose weight by practising without any equipment at all, using only your own weight! There are many methods and techniques for weight loss, and they are all based on the same exercises:
Burp: a very effective fat burning exercise! Popular in cross-training, this exercise uses the muscles of the entire body, combining squats, push-UPS and jumps. In just a few seconds of this exercise, you will be completely exhausted! Over time, however, it will become easier. Burp develops not only muscles – it’s a great cardio workout. All in one!
Push-UPS: this exercise is familiar to everyone. To diversify the classic push-UPS, try putting your hands in different ways. If you still find it difficult to perform this exercise, do not rely on your socks, but on your knees.
Squats: an ideal exercise for the thighs. To complicate the exercise, change its pace and duration.
Plank: very useful for the back muscles, cortex, buttocks and abs. The task is to hold the position for 30-60 seconds. Not too easy, because calories are burned!
Getting into the pool today is not a problem, they are in any city. We all know how nice it is to soak in the water, but don’t forget that you can also swim! If you really want to lose weight, but the idea of exercises like push-UPS and jumps is unbearable to you, why not try to lose weight in water?
Swimming is a useful alternative! It trains the entire body at once and is harmless to the joints, in contrast to training on land. Moving in the water, you have to exert considerable resistance to the water: any push, stroke or step requires effort from your muscles. And this is the ideal conditions for training!
Add to this a few swimming exercises and you are on your way to success. Don’t know how to swim? You can sign up for water aerobics. After a hard day’s work, an hour in the water is the best vacation that will not only give you a beautiful figure and posture, but also a good mood!
18. Nordic walking-between fitness walking and running
Nordic walking is a street sport and recreation. Attention: this type of walking involves not just moving and placing one foot in front of the other! It uses special sticks, similar to trekking poles, which help to move forward faster, using all muscle groups. In contrast to trekking, in Nordic walking, sticks are held slightly behind, as in skiing, rather than in front.
Nordic walking burns 40% more energy than normal walking. It develops not only the legs, but also the muscles of the arms, chest, and abs.
19. Running in place
This is a good exercise for older athletes. It consists of two parts: taking a position and moving.
So, the first thing: accepting the right position.
– Stand up straight, feet shoulder width apart.
– Arms extended along the sides of the body.
Second: the movement.
– Do not move, take turns lifting your heels off the ground.
– Keep your hands open or make a fist.
– Now start running on the spot, gradually accelerating, raising your knees a little higher.
– Perform the exercise for 30 seconds, then rest for 30 seconds. Repeat several times.
Quick and simple measures
20. Use the stairs instead of the Elevator
Even small habits can help you in the big issue of weight loss. For example, walking on the stairs. If you go up/down the stairs several times a day, it can be counted as a full workout!
21. Be more active during the day
Arrange house cleaning instead of watching the next TV series! Wash the floors, wipe the dust, hang out the Laundry, take out the trash, go to the store, take the dirty mug to the kitchen, cook, walk the dog, play sports more often! All this will make your life more active, and this is the main rule of losing weight people. And any healthy person!
22. Go dancing
Let weight loss be a pleasure! If you go to a dance club on Fridays, don’t stop! This is very conducive to weight loss. Remember, however, that litres of beer during such dances will reduce all efforts to nothing. You will find that this is not fun at all, but try switching to lemonade (without sugar, of course!) during such night sessions.
23. Turn your chores into a workout
How to lose weight without leaving home? Easy! The sport begins with proper cleaning. Going to the store? On the way back, go up the stairs with your purchases in your hands-try to distribute the weight evenly. Vacuuming? Watch your posture. To do this, you will need to use the muscles of the press and buttocks.
24. Sleep 30 minutes more
You deserve it. A rested body works better + you will be surprised how many calories are burned during sleep! You probably think” a little”, but it’s not. Your body uses energy even when you are resting.
25. Set a goal to get rid of stress
Stress helps you gain weight-literally. When faced with a stressful situation, many starts eating more or Smoking. The best way to be less nervous is to organize your life better. Eat moderately, get rid of unnecessary things, find a balance between work and life, exercise and you will not notice how you will become calmer.