Around us is a lot of miracle diet and very little common sense. The voice in your head whispers that a diet consisting only of yoghurt and fruit... probably not the best choice. On also you that the best way to lose weight, burn calories are more than consumed
Everything, what is true of it! For on on we need to move a little bit more less About the care of your diet.
Here is a list of things that alexa need to do to think about how to quickly lose weight at home.
Follow the diet
1. A balanced diet
Will the sport lose weight, if it is to eat poorly? Will work, burning calories in the gym, but if not excuse you from a wrong diet. Here is a few simple classes.
- Replace simple carbohydrates complex. Complex carbohydrates such as cereals, brown rice, potatoes, nuts contain a lot of fiber, so even in small servings, to permanently remove that feeling of hunger.
- Make no mistake: the consumption of fats does not make you fat. Fat is a necessary part of the diet.
- Remember, that is a protein vital.
- The focus of the elements on the three - carbohydrates (complex), proteins, and fats. All parties should be in the diet.
- Cook in butter or coconut oil.
2. The rhythm diet
Important rule – do not skip meals! Eat four times a day: in the morning, and offers air-conditioned, 4 PM TO 8 PM. Getting used to your motocross a certain rhythm of energy. If you want to lose weight a few pounds, you must eat certain types of food at different times of the day.
3. Energy in the morning, light meals in the evening
What to eat and lose weight?
- In the morning - rye bread, cereal (not too sweet, muesli or bran), or kiwi grapefruit, yogurt 0%... Breakfast this should encourage!
- For lunch eat complex carbohydrates, e.g. whole grain pasta, rice, or quinoa bulgur. It Is suitable perfectly with white meat or fish.
- 16 hours – small snack: slice of bread + fruit.
- 17 After hours of eating carbohydrates is not recommended. For dinner you can cook fish, omelette or vegetable soup.
Before exercise will not prevent small protein bar. Bring mineral water or sports drink – that will help you cope with the burden.
4. Reduce the sugar if you can't give up
As regards sugar, it is very important to know the measure. Rejection of sugar is the fastest way to lose weight. First and foremost you must realize that 90% of the foods contains sugar, and which is a small monster of a generous allowance on the weight.
No one can completely get rid of sugar – not Yes it is! Intake of natural sugar, it is natural for the motocross, but refined harmful to health.
5. Drink green tea
Green tea is one of the most useful drinks. Contains large amount of antioxidants, which promote fat burning and speed up metabolism.
The best time for tea after Breakfast, lunch and, because it is in this time had the highest rate of metabolism. Green tea promotes better digestion.
6. The use of whey protein
Whey protein is a very nutritious food that you long time will not feel hungry. If it helps you avoid harmful snacks and helps to reduce the level of fat in the body. Observations show that people who regularly use whey protein, všeobecne consume less calories.
Contrary to popular belief, this protein is not only for those who are seriously involved in the sport. It is also recommended for daily consumption for people with low and medium physical activity.
7. I don't want to eat fast food
Never stop to wonder, lose weight quickly, but continually eat the fast food? Less in your diet, like food, is to eat less calories. You might think that food from fast food it is very but there are many reasons why it is deserted.
Fast food carbonated and drinks (Cola, Pepsi) and snack foods with "empty calories". Any value it has biological and while it is VERY high in calories! Of snacks – one is hurt. But they are very tempting, we recommend so that they gradually ceased. If this is difficult, try to prepare the same dishes at home low-calorie ingredients.
8. Drink water with honey lemon in the morning
Waking up, drank a Glass of hot water with honey and lemon. It's not hard and effectively in the fight against obesity. This drink speeds up the metabolism, and drinking it on an empty stomach, you will be the body to set your fat burning the morning mode in hours.
9. Eat fruit, not drink
The juice, which is often called a useful product, but it is important to realize that if it is not for a specific low-calorie drinks. 250 ml of orange juice contains 110 calories, which is two, equivalent to oranges. Of us Little to eat for a day, two fruit, but if the smes in the juice, we can usually drink more than one cup!
10. Drink water instead of other drinks
Water contains no calories. When you're thirsty, drink water instead of juices and soft drinks – and let you happen to make a habit!
Exercise
11. 10 minutes of sports every morning
Exercise in the morning – ancient invention, which is not questioned. Sports home may consist of a short programme of simple exercises, which will not take more than 10 minutes. Do them every morning before Breakfast.
Sports do not have to purchase special equipment. Pick up a bottle of water, 500 ml, spread them apart and with circular motions do to your tone biceps. And so on!
Your task – to make such a charge in the morning a habit. Whether you like natural drinking a Cup of coffee, take a shower or brush your teeth. Morning workout to tone muscles and provide a boost of energy and sets the motocross on the consumption of active calories.
12. 20 minutes of running in nitra
Daily Jogging good remedy for those who after work starts to take in the roots of the sofa. You can run in the yard, in the Park or on the home treadmill. Only 20 minutes jog to change the path of something in your life, but a short daily workout will bring results very soon because it is running one of the most effective sports to lose weight!
13. Yoga for the morning
The sun above is based on the skyline, you can wake up singing to the birds and wake up rested and refreshed. Don't you think that this image fits very well in the morning with a yoga session? Beautiful and very modern alternative to charging.
Morning yoga speeds up the metabolism, preparing the digestive system, which helps the body faster consume carbohydrates and fats.
14. Do cardio activities
It is impossible to imagine effective weight loss without cardio. The simplest thing to engage make a cyclic sports: running, cycling swimming Cycling or. But my sme promised that the house will not have to go. Here are a few of the cardio exercises which you can directly before the exercise TV:
- Jumping rope: boxers are big fans of the rope, because the will allow you to quickly get rid of calories. Jump is not only fun, but also useful: it strengthens the muscles of the buttocks and therefore thighs. If it was a mistake to miss this opportunity.
- Ellipsoid, or on a Bike: lessons on the simulator will require you to investments, but if it is to do regularly, the cost will soon pay off.
- Stepper: this device simple will help to bring the motocross to do shape and although can hardly believe, perhaps, that if help you burn a lot of calories.
- HIIT, or interval training: a little time, but you still want to lose weight and achieve a beautiful motocross, these exercises for you! Their essence is that you alternate exercises with a high pace, short recovery time: e.g. 20 seconds of pushups, 15 seconds of rest.
15. Get to do work/school or on the bike on foot
If your place of work/study, or shop – two-three from the stops themselves, is not a thing, need to go by bus or by car.pres.deadline. Decide once and forever to walk there, where is it easy to walk. More distance, use a bicycle.
16. Body weight exercises
Exactly! You can lose weight makes absolutely no equipment, just using your own weight! There are many methods and techniques of weight loss, and they are all based on the same exercise:
- Some burpees: a very effective exercise for burning fat! Popular in cross training, exercise works muscles all over the body, combining squats, push-ups and jumping. In the course of a few seconds of this exercise will be absolutely exhausted! Over time, however, it will be easier to. Some burpees develops not only the muscles is a great cardio exercise. All-in-one!
- Pushups: this exercise is known to all. If you want to vary the classic push-UP, try different ways to put make hands. If you are still difficult to perform this exercise, lean not on your toes and on my knees.
- Squats: the perfect exercise for the hips. Make it difficult On the performance, change the track of pace and length.
- Strap: very useful for abdominal muscles, bark, buttocks and press. The task – to hold the position before 30 to 60 seconds. It is not too simple, and therefore the calories burned!
17. Swimming
Get to do the pool today is not a problem, are in every place. We all know how the beautiful, wet is to make water, but remember that still you can swim! If you really want to lose weight, but the thought of how to workout push UPS and jumping excruciatingly, why not try to lose weight in water?
Swimming is a healthy alternative! On the trains all the body and at the same time harmless for the joints, unlike exercises on the ground. In the movement of the water, have to provide a significant resistance to water: all the push stroke step or requires your muscles to the effort. And is the perfect training conditions!
18. Nordic walking – fitness between walking and Jogging
Nordic walking is an outdoor sport and recreation. See. note: this type of walking involves more than just moving and putting one foot in front of the other! Uses special poles similar to trekking poles, which help to move faster, using all muscle groups. Unlike Hiking, Scandinavian walking sticks keeping a little behind, as when skiing, not the front.
Nordic walking burns up to 40% more energy than ordinary walking. It develops not only the feet but also the muscles of the arms, chest and abs.
19. Running in place
It is a good exercise for athletes, the elderly. It consists of two parts: the acceptance and movement.
So, first of all: the adoption of the desired position.
- Stand straight it legs, shoulder width apart.
- Hands stretched along the body sides.
Secondly: the movement.
- Without moving, one by one, lift the heel from the ground.
- Keep your hands open or print the do own.
- Now start to run in place, gradually speeds up, lifting the knees slightly higher.
- Perform each exercise for 30 seconds, followed by 30 seconds of rest. Repeat a few times.
Quick and easy steps
20. Use the stairs instead of the Elevator
Even small habits can help a big problem to lose weight. For example, walking up a flight of stairs. If you go up/down the stairs several times a day, how can the count exercise!
21. Be active during the day
Organize the cleaning of the house instead of watching the next episode! Washing floors, wiping dust, hang the laundry, take out trash, go do the store, put the dirty mug n kitchen, cook, walk the dog, sports play games more often! On everything, your life will be more active, this is the main rule of losing weight people. The intake for any healthy person!
22. Go do a dance
Let the weight loss be fun! If on Friday you go to do the club dance, don ' t stop! It's very promotes weight loss. Remember, however, that the litres of beer during these dances will bring all efforts to nothing. A man by that thought, that if it is not funny, but try going on the lemonade (without sugar, of course!) during these night sessions.
23. Turn home work do exercise
How to lose weight without having to leave the home? Easy! The sport starts with proper cleaning. Go do the trade? Back On the way up the stairs with the shopping in hand – try to divide the weight evenly. The vacuum? Follow according to the body posture. If you engage the abdominal muscles and buttocks.
24. Sleep 30 minutes more
You deserve it. And rested, motocross works better,+ the fact that you be surprised, how many calories burned during sleep! You might think, "small", but there is not. Your motocross uses energy even when you rest.
25. The goal was Set to get rid of stress
Stress helps you gain weight – and-literally. When faced with a stressful situation, many people start to eat more or smoke. The best way to be nervous, smaller, better organize his life. Eat moderately, get rid of unnecessary things, find the balance between work and life, exercise and you won't notice how you've calmed down.