If you decide to lose weight before the start of the summer season so that after the New Year holidays your summer swimsuit is not too small, or if you want to be slimmer in general, then it's never too late to start. You probably want to improve your fitness and lose 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 be sure 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
Writing exercise time in your diary is just as important as a family dinner or a business meeting. This entry will force you to select a specific time to start exercising. This will help make that workout more likely 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 on shorter workouts throughout the day. The latest word in science suggests that several short physical sessions over time provide even greater health and performance benefits than one big workout. Try a quick cardio session in the morning, a brisk walk during lunch and strength training after dinner. There is no need to do everything at once.
3. Don't let travel spoil your efforts.
If you are away from your usual life, it does not mean that you should lose your useful efforts. Run a few miles on the treadmill in the hotel gym, take a walk 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 training 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 the load on your 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 to do it consistently. This does not mean that you have to give up training when
6. Reduce your training fees
You might think that getting fit will cost you a lot, but that doesn't have to be the case. Besides being active in nature, 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 the music
It has been scientifically proven that listening to rhythmic music during exercise helps you train and enjoy the training and the music at the same time. Plus, it can help pass the time during a particularly intense part of your workout. And that's just awesome!
All you have to do is add your favorite music tracks to the playlist and start training.
8. Study in a group
Activities like group fitness training not only help you stay accountable to start your workout on time, but are also a great way to catch up with friends. After all, you'll probably start hanging out with the regular members of this group. Activities like this also provide an opportunity to try something new in a safe and supportive environment. But if working out in a gym isn't your thing, then you can search the internet for websites where people are looking for groups to play sports that interest them. There are many walking, running or cycling groups that may be of interest to you.
9. Start your day with exercise
If you don't have enough time for physical activity during the day, 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 are short on time but want quick results, this is a very effective option for rapid weight loss.
11. Consider the specifics of losing weight
When you're trying to lose weight, the scale can be deceiving. This happens 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.While 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 hips 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 strength exercises. Muscle helps keep your metabolism going after you leave the gym and will help you look better 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 won't increase your weight. So if you want to improve your exercise 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 simply want to learn how to spend your time in the gym more efficiently, then consider working out with a trainer. These types of collaborative activities can help you create exercise routines that will help you reach your goals faster and more effectively. Work together with the certified
How to lose weight fast: diet secrets
14. Drink enough water
We often think we are hungry, when in fact 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 showed in 14 healthy men and women that 460 grams of water can increase metabolic rate by 30%. And you should definitely keep in mind that the liquid helps you lose weight, because it contains practically no calories.
15. Prepare snacks for snacking.
Hunger can come on suddenly: one minute you feel great, but the next you're hungry and want to snack. But you should ignore the chip and candy machine and eat the food you've prepared to take with you. It is better that such snacks contain healthy food and not processed food with preservatives and salt.
16. Increase your protein intake
Increasing the amount of protein in your diet is a great way to lose weight and burn fat fast. 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 should certainly take everything into account
17. Include grapefruit in your diet
Recent research has shown that grapefruit can help you lose weight. The key to this action lies in the action of enzymes -
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,
19. Be sure to bring your fiber intake to a healthy level.
Foods rich in fiber will help you feel fuller for 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 getting enough fiber in your diet.
Today, the average city dweller receives only 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 control what foods are on your table, what fats and oils the food contains. In addition, you can cook the dishes you like. You can make homemade meals according to healthy and wholesome recipes, which will not only help you lose weight, but 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 will help you lose weight and provide additional benefits to your body. So try to stock your cupboards and fridge only with healthy food. There is one trick - wash fresh vegetables and fruits and leave them in a visible place in the kitchen, so that you see them first when you return from work and remember that these products should be eaten. And if you already have ready-made healthy meals in your fridge, you can start eating right away if you want to snack. In addition, always take a list of healthy products to the grocery store to compare the list with what you want to buy.
22. Develop your own 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 fast, 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. When eating, it is better to think about what you are eating, chew slowly and enjoy the taste. Keep in mind that poorly chewed food contributes to the deterioration of the function of the stomach and can even cause or
24. Cut down 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. Don't go shopping on an empty stomach.
Are you familiar with this situation? You planned to visit the grocery store and fill the cart with lots of healthy food. But on the way to the grocery store, your stomach starts to growl and now chips become much more appealing than usual. A similar situation happens to all of us. Which solution is best? Just eat before you go to the grocery store and then hunger won't make you buy junk 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 such as
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, if you eat less, you will feel full.
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 they taste great. Practice regularly to include such fats in your meals, but don't overdo it; these fats, although healthy, are 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 their goals.
This can help eliminate those uncomfortable feelings that arise when you start making different decisions. For example, if you repeatedly decline invitations to dinner with friends, they may assume that you are simply not interested in hanging out with them. Instead, explain that you are trying to lead a healthy lifestyle, and the 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're going to wake up to run at 6am, but it's another thing to commit to it, even every day. Therefore, you can use social networks to help you stay in control. Let people know that you plan to run in the morning and that they can join your activities. Share a post-workout selfie or join an online group where members are encouraged. Use different apps or devices, such as fitness trackers, that can help you track 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 right from the start to see how much you've achieved. This will help motivate you to move towards your goal. It's worth keeping track of how many centimeters 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 or food journal can help you spot weak spots in your routine, overcome fitness plateaus, and see which life situations lead you to 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 tie those "rewards" to food. For example, if you worked out 5 times a week and did it for a month, then spend the money and buy yourself a tennis racket that 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 specific, achievable goal, and you'll feel instantly satisfied when you reach 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 can be routine in achieving your goals.
36. Get more sleep
If you consistently sleep less than seven or eight hours a night, your health and waistline will only deteriorate. A 2013 study showed this
Long-term lack of sleep is known to be associated with obesity, diabetes, cancer and many other diseases. Moreover, 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 sleep problems, then, first of all, use all natural methods to fall asleep and get a solid and long sleep.
37. Always know if you are hungry or just bored
Looks weird, 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 snacks, but also the amount of junk food consumed. Before you eat something, drink water and ask yourself - are you really hungry? In addition, it is worth taking a walk outside or indoors, or just waiting 20 minutes before eating. You might be surprised that it's not actually hunger, it's the desire to move.
38. Use essential oils to curb hunger
You can use essential oils of mint, grapefruit, ginger, cinnamon or lemon to control food cravings. 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 hunger suppression.
39. Weekends also 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 night to Monday this time does not count, then keep in mind that this is almost 40% of the week. Force yourself to stick to your schedule throughout the week and be sure to use the weekends to maximize the benefits. Take your dog for a really long walk, go hiking, or spend extra time preparing meals for the week ahead.