If you decide to lose weight by the beginning of the summer season so that after the New Year holidays your summer swimsuit is not too small for you, or if in general you want to be slimmer, then it is never too late to start to do it . You probably want to improve your fitness and lose those extra pounds, but you want to do it fast.
If you've never triedlose weightor you simply lead a healthy lifestyle, then you don't know that doing so is not that easy. And losing weight is not just about changing your diet and increasing the number of workouts, but a comprehensive approach to changing your metabolism. The cause of excess weight can be hidden in various diseases, which require additional study of your body.
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 be sure to remember that it's not just about losing weight, it's about living better, healthier and happier!
How to lose weight quickly: training secrets
1. Training program
Recording exercise time in your diary is as important as a family dinner or business meeting. An entry like this will force you to choose a specific time to start practicing. This will help make that workout more likely if you stick to your schedule.
2. Split up your workouts throughout the day.
Can't find 30 minutes or an hour to workout? Build shorter workouts into the day. The latest science suggests that several short physical sessions over time provide even greater health and performance benefits than one long workout. Try a quick cardio workout in the morning, a brisk walk during lunch, and a strength workout after dinner. You don't need to do everything at once.
3. Don't let travel undermine your efforts.
If you are far from your usual life, it does not mean that your useful efforts should be lost. Run a few miles on the treadmill in the hotel gym, take a walking tour of the city, rent a bike and explore the area, or even do a quick workout in your hotel room. You can also carry small resistance exercise equipment that takes up little space in your bag and is ideal for training when you're not at home.
4. Add variety to your exercise routine
Try to constantly alternate between loading the muscles andtry different exercisesto get away from the routine. You will be able to build new muscles and escape the boredom of regular training. Additionally, scientific research shows that you are more likely to maintain your workout routine if you incorporate something new into your workout routine. Are you a running junkie? Try yoga stretching exercises. Do you always work in your own style? Try adding some 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 it consistently. That doesn't mean you have to give up on 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 doing.
6. Reduce training costs
You might think that getting into shape will cost a lot, but it doesn't have to be that way. In addition to nature activity, 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. Put on some music
Listening to up-tempo music while exercising has been scientifically proven to help you exercise and enjoy your workout and music at the same time. Plus, it can help you pass the time during a particularly intense part of your workout. And it's just amazing!
All you have to do is add your favorite music tracks to your playlist and start exercising.
8. Study in a group
Activities like group fitness training not only help keep you accountable for starting your workouts on time, but they're also a great way to meet up with friends. After all, you will probably start making friends with the regulars of this group. Activities like this also offer the opportunity to try something new in a safe and supportive environment. But if working out in the gym isn't for you, you can search the Internet for sites where people are looking for groups to practice the sports that interest them. 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 in the day for physical activity, perhaps you should start your day with a morning workout.Physical exercisein the morning you have numerous advantages: you will be in a good mood throughout the day, unexpected events will not jeopardize your fitness plans. And a little extra tip: set the alarm a little earlier and prepare your workout clothes the night before, so in the morning all you have to do is 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 the body burn fat faster because the 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 fast.
11. Consider the specifics of weight loss
When you're trying to lose weight, the scale can be deceptive. This is because the scale may not take into account the increase in 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.As body fat decreases, muscle growth can maintain the same weight. 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 weight lifting or resistance exercises be one of the fastest ways to lose weight? Professional trainers know that to lose weight you need to practice not only cardio exercises, but also include strength exercises. Muscle helps maintain your metabolism 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 it's worth knowing that strength training won't increase your weight. So, if you want to improve your workout routine, make strength training a part of your routine.
13. Consider working out with a personal trainer.
If you're completely confused about how to start your fitness routine, how to protect yourself from injury or other health problems, or you simply 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 workout routines that will help you reach your goals more quickly and effectively. Collaborate with a certificatepersonal trainerit can be a great way to kickstart your healthy lifestyle or help you break through a weight loss plateau. By studying with a trainer with friends, you can reduce your financial costs.
How to lose weight quickly: diet secrets
14. Drink enough water
We often think we're hungry when, in reality, our bodies just want 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 could increase their metabolic rate by 30 percent. And you should definitely remember that the liquid helps you lose weight, because it contains practically no calories.
15. Pack your own snacks for snack time.
Hunger can come on suddenly: one minute you feel good, but the next minute you're already hungry and want to have a snack. But you should ignore the vending machine for chips and sweets and eat the food you have prepared to take with you. It is better if such snacks contain healthy foods rather than processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the percentage 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 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 definitely consider everythingyou risk increasing the protein percentagein 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, increasing metabolism. Additionally, nootkatone, another substance found in grapefruit, significantly improves fat burning. But it is also worth knowing that grapefruit can help increase estrogen levels in the body, which should give pause to those people who should not increase 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 effectivecompared to other slimming teas thanks to the higher catetin content. It is enough to drink 1-3 cups of green tea a day.
19. Make sure you keep your fiber intake at a healthy level.
Fiber-rich foods will help you feel full longer and may reduce sugar cravings. Additionally, dietary fiber has been shown in many studies to help balance blood sugar levels and reduce cholesterol levels. But you are most likely not consuming enough fiber in your diet.
Today, the average city dweller gets only 15-20 grams of fiber per dayshould receive at least 30-40 grams.
20. Eat at least 90% of your food at home
If you eat at home, you can control what products are on your table, what fats and oils are contained in food. Furthermore, you can cook the dishes you like. Homemade meals can be prepared using healthy and healthy recipes, which will not only help you lose weight but will also improve your overall health.
21. Keep only healthy food at home
It's hard to resist temptation when it comes to food, but it's important to choose foods that help you lose weight and provide additional benefits to your body. So try to stock your pantry and refrigerator with only healthy foods. There is a trick: wash fresh fruits and vegetables 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 healthy meals ready in your fridge, you can start eating right away if you want to snack. Also, always bring a list of healthy products to the store to compare the list with what you want to purchase.
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 favoriteshealthy recipesand decide what you want to eat during the week. Write down the ingredients of 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 starts releasing enzymes to improve digestion, starting with saliva. It is best if, while you eat, you think about what you are eating, chew slowly and enjoy the taste. Keep in mind that poorly chewed food contributes to the deterioration of stomach function and can even cause orpromote autoimmune response. If you have trouble eating slowly, try putting your fork or spoon down between bites.
24. Cut back on grains
Although grains are always promoted as a healthy diet, in reality eating them is one of the fastest ways to gain weight. Also, as you probably already know,glutenit is found in most grains and can increase inflammation in the body, putting more stress on the digestive system. And store-bought bread often contains fructose, sugar and preservatives. Grains contain large amounts of carbohydrates, which break down into sugars and allow the body to quickly convert these sugars into fats. Therefore, it will be better to reduce grains in your diet. It is worth remembering 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 have 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 to growl and now the chips become much more attractive than usual. A similar situation happens to all of us. Which solution is the best? Just eat before visiting the store, and then hunger pangs will not force you to buy unhealthy foods.
26. Add herbs to your meals to help burn fat.
Adding some medicinal herbs to your diet is what you need to lose weight. Research has shown that plants likecayenne 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 ½ teaspoon of cinnamon to a smoothie, and drink a cup of dandelion tea for breakfast.
27. Scale down your plates
Believe 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. Plus, 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 in the first few hours you are awake. The good thing about breakfast is that it's the first meal of the day and you have the whole day ahead of you to burn calories. After all, having dinner 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 weight already gained. It is better 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. The fats found in foods like avocados, nuts and dark chocolate (at least 80% cocoa) are very healthy and taste great. Regularly practice including 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 that losing weight is a marathon, not a sprint.Changing every part of your lifeat some point it can put a lot of pressure on you and increase the risk of not losing weight. Practice no more than one change per week so you have time to adjust to the new. 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 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 are simply not interested in going out with them. Explain instead that you are trying to implement a healthy lifestyle and that the restaurant is not included in your plans, but instead you are ready to go to the movies 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'll wake up to run at 6 a. m. , but it's another thing to commit to doing it, and every day, too. Therefore, you can use social networks to help keep you in check. Let people know that you plan to run in the morning and that they 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, 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 doesn't change or you feel like your body isn't changing fast enough, it's hard not to get discouraged. So track your progress right from the start to see how much you've achieved. This will help motivate you to keep moving towards your goal. It's worth keeping track of 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 diary or food diary can help you see weak spots in your routine, break through fitness slumps, and see which life situations are leading you to make bigger and better changes.
34. Indulge!
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 train 5 times a week and do it for a month, spend the money and buy yourself the tennis racket you want, or just get a manicure and pedicure. You deserve it!
35. Set goals and achieve them
Exercise goals give you a concrete, attainable goal, and you will immediately feel satisfied once you achieve 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 waist circumference will only worsen. A 2013 study found thisreduction in sleep durationless than 8 hours on a continuous basis makes it more likely that calorie intake will increase due to increased food volume. Lack of sleep also affects your food choices, pushing you towards fattier, higher-calorie foods.
Long-term lack of sleep 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 the brain to detoxify and heal problem areas. If you notice problems with sleep, first of all use all natural methods to fall asleep and get a deep and long sleep.
37. Always find out if you are hungry or just bored
It seems strange, right? But our mind often confuses boredom, tiredness 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 snacks, but also the amount of junk food consumed. Before eating anything, drink water and ask yourself: are you really hungry? Also, it is worth taking a short walk outdoors or indoors or simply waiting 20 minutes before eating. You might be surprised that you're not actually hungry, but rather craving movement.
38. Use essential oils to curb hunger
To help control food cravings, you can use peppermint, grapefruit, ginger, cinnamon, or lemon essential oils. Instead of reaching for a snack or another cup of coffee, simply apply a drop of these oils to your wrist for a boost of energy or to curb hunger.
39. Weekends matter too
We often decide we've eaten 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 night to Monday doesn't count this time, keep in mind that this is almost 40% of the week. Strive to stick to your schedule throughout the week and make sure to use weekends to maximize the benefits. Take your dog for a long walk, go on a hike, or spend more time preparing meals for the next week.
40. Don't get discouraged
A healthy lifestyle is a process. It is best if you notice that no single life event could derail your efforts. But not everything goes as you would like. If you eat more than expected, skip the next few hours and don't eat. Haven't been able to train as much as you wanted? Do a little more next time you can.