If you decide to lose weight at the beginning of summer, so that after the New Year holidays your summer swimsuit does not become too small for you, or you generally want to be slimmer, it is never too late to start doing this. You probably want to improve your fitness and lose those extra pounds, but you want to do it quickly.
If you've never triedlose weight, or just lead a healthy lifestyle, then you don't know that doing it is not so easy. And losing weight is not just 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 requires an 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 remember that 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 Schedule
Logging workout time into your calendar is just as important as a family dinner or a business meeting. An entry like this will force you to choose a specific time to start practicing. It will help make training 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? Enjoy shorter workouts throughout the day. The latest science suggests that several short physical sessions over time provide even greater health and performance benefits than one big workout. Try a quick cardio workout in the morning, a brisk walk during lunch, and strength training after dinner. There's no need to do everything at once.
3. Don't let travel get in the way of your efforts.
If you are removed from your normal life, it does not mean that your useful efforts should be wasted. Run a few miles on the treadmill in the hotel gym, take a walking tour around the city, rent a bike and explore the area, or even do a brief workout in your hotel room. You can also carry small resistance exercise machines that take up little space in your bag and are ideal for exercising when you are not at home.
4. Add variety to your exercise routine
Try to constantly alternate between loading your muscles andtry different exercisesto escape the routine. You will be able to develop new muscles and escape the boredom of a regular workout. Plus, scientific research shows that you're more likely to stick to your exercise routine if you incorporate something new into it. Are you a running addict? Try yoga stretches. Do you always work in your own style? Try adding some speed to your regular route.
5. But don't force yourself to exercise if you don't like it.
If you hate an activity, you probably won't follow a routine to do it consistently. This doesn't mean you need to give up 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 rates
You might think that getting in shape will cost a lot, but it doesn't have to be that way. 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. Search the Internet for examples of different exercises at home that will allow you to maintain your physical activity in a comfortable environment.
7. Turn on some music
It is scientifically proven that listening to rhythmic music during your workout helps you train and enjoy your workout and music at the same time. Plus, it can help pass the time during a particularly intense part of your workout. And that's great!
All you have to do is add your favorite songs to your playlist and start training.
8. Study in a group
Activities like group fitness training not only help you stay 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 to make 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, then you can search the internet for sites where people look for groups to practice the sports that interest them. There are many walking, running or cycling groups that may interest you.
9. Start the day with training
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 a number of advantages: you will be in good spirits all day, unexpected circumstances will not spoil your fitness plans. And a bonus tip: set your alarm a little earlier and prepare your workout clothes the night before, so that 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 exercise method helps your body burn fat faster because your metabolism remains elevated for 48 hours after exercising. 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 deceiving. This happens because the scale may not take into account the increase in muscle weight. Even if you're making progress, the arrow or numbers on the scale may indicate a stable weight or even a slight increase.While 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 exercise be one of the fastest ways to lose weight? Professional trainers know that to lose weight it is necessary to practice not only cardiovascular exercises, but also to include strength exercises. Muscles help maintain your metabolism after you leave the gym and help you look better and leaner. Scientists have found that strength training may be more effective at reducing abdominal fat than aerobic exercise (walking, running, swimming). And it's worth knowing that strength training will not increase your weight. So, if you want to improve your exercise routine, include strength training in your routine.
13. Consider working out with a personal trainer.
If you're completely confused about how to start your exercise routine, how to protect yourself from injuries or other health problems, or just want to learn how to spend your time at the gym more efficiently, consider working out with a trainer. These types of joint activities can help you create exercise routines that will help you reach your goals faster and more effectively. Work together with a certificatepersonal trainerIt can be a great way to start a healthy lifestyle or help you overcome a weight loss plateau. By studying with a coach with friends, you can reduce your financial costs.
How to lose weight quickly: diet secrets
14. Drink plenty of water
We often think we are hungry when, in fact, our body just wants water. Therefore, it is very important to drink plenty of 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 460 grams of water could increase metabolic rate by 30%. And you must definitely remember that liquid helps you lose weight, as it contains practically no calories.
15. Prepare your snacks for snacking.
Hunger can occur suddenly: one minute you feel good, but the next minute you are hungry and want to have a snack. But you should ignore the snack and sweet vending machine and eat the food you prepared to take with you. It's best for these snacks to contain healthy foods rather than processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the proportion of protein in your diet is an excellent 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 might 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 everythingrisks of increasing protein ratioWhen it comes to eating and 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, which is found in grapefruit. This enzyme allows the body to use sugar efficiently, which increases your metabolism. Additionally, nootkatone, another substance found in grapefruit, significantly increases fat burning. But it's also worth knowing that grapefruit can help increase estrogen levels in the body, which should give pause to those people who shouldn't be increasing 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 higher cahetin content. Drinking 1-3 cups of green tea a day is enough.
19. Make sure to keep your fiber intake at a healthy level.
Fiber-rich foods will help you feel fuller for longer and may reduce sugar cravings. Additionally, many studies have shown that dietary fiber helps balance blood sugar levels and reduce cholesterol levels. But you're probably not getting enough fiber in your diet.
Today, the average city dweller receives only 15-20 grams of fiber daily whenshould 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 foods are on your table, what fats and oils are contained in the food. Furthermore, you can prepare whatever dishes you want. Homemade meals can be prepared with healthy and healthy recipes that will not only help you lose weight but also improve your overall health.
21. Only stock healthy foods at home
It's hard to resist temptation when it comes to food, but it's important that you choose foods that help you lose weight and provide additional benefits to your body. Therefore, try to stock your cupboards and refrigerator with only 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 return from work you see them first and remember that these products need to be consumed. And if you already have healthy meals ready in the fridge, you can start eating right away if you want to snack. In addition, always take a list of healthy products to the store to compare the list with what you want to buy.
22. Develop your own menu
If you constantly find 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 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 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's best that when you eat, you think about what you're eating, chew it slowly and enjoy the flavor. Be aware 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 down your fork or spoon between bites.
24. Cut back on grains
Although cereal grains are always promoted as a healthy diet, in fact, eating them is one of the fastest ways to gain weight. Also, as you probably already know,glutenfound in most grains and can increase inflammation in the body, placing more stress on the digestive system. And purchased bread often contains fructose, sugar and preservatives. Cereal grains contain large amounts of carbohydrates, which break down into sugars and allow the body to quickly convert these sugars into fat. 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 shop on an empty stomach.
Is this situation familiar to you? You planned 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 now the fries are much more appealing than usual. A similar situation happens to all of us. Which solution is the best? Just eat before visiting the store, and then hunger 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 some cayenne pepper to meat dishes, use turmeric in sauces and sprinkle on salads, add 1/2 teaspoon of cinnamon to a smoothie, and drink a cup of dandelion tea for breakfast. .
27. Reduce the size of your dishes
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 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 those calories. After all, eating a late dinner, 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 they taste great. Practice regularly including these fats in your meals, but don't overdo it; These fats, although healthy, are very high in calories.
How to lose weight quickly: lifestyle secrets
30. Make small changes in your life
Remember, losing weight is a marathon, not a sprint.Changing every part of your lifeAt one point it can put a lot of pressure on you and increase your risk of not losing weight. Practice no more than one change per week to give yourself time to adapt to the new one. 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 keep 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 turn down invitations to dinner with friends, they may assume you're just not interested in going out with them. Instead, explain that you are trying to implement a healthy lifestyle and that a restaurant is not included in your plans, but that 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're going to wake up to run at 6 am, but it's another thing to commit to doing it, and 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 can participate in their 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 from the beginning to see how much you've achieved. This will help motivate you to move towards your goal. It's worth tracking how many centimeters you've lost, keeping a food diary or diary about changes in your life. All of this can help you understand the great work you are doing. Bonus: Keeping an exercise diary or food diary can help you see weaknesses in your routine, overcome fitness plateaus, and see which life situations are pushing you to make bigger, 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, spend the money and buy that tennis racket you want, or just get a manicure and pedicure. You deserve it!
35. Set goals and achieve them
Exercise goals provide a concrete, achievable goal, and you will feel satisfied immediately when you achieve these 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 pushups without stopping. The only problem may be the routine to achieve your goals.
36. Sleep more
If you consistently sleep less than seven or eight hours a night, your health and waist circumference will only get worse. A 2013 study found thatreduction in sleep durationless than 8 hours continuously makes it more likely that calorie intake will increase due to the increase in food volume. Lack of sleep also affects food choices, pushing you toward fattier, higher-calorie foods.
Long-term lack of sleep is known to be associated with obesity, diabetes, cancer and many other diseases. What's more, sleep is an important time for muscle recovery after exercise and a way to allow the brain to detox and heal problem areas. If you notice problems with sleep, then first of all, use all natural methods to fall asleep and have a deep and long sleep.
37. Always find out if you are hungry or just bored
It 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 not only increased the number of snacks, but also the amount of junk food consumed. Before eating anything, drink water and ask yourself: are you very hungry? Additionally, it's worth taking a short walk outdoors or indoors, or just waiting 20 minutes before eating. You may be surprised to learn that you are not actually hungry, but rather have a desire for 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 grabbing a snack or another cup of coffee, simply apply a drop of these oils to your wrist to boost energy or reduce 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 this time does not count from Friday night to Monday, note that this represents almost 40% of the week. Force yourself to stick to your schedule during the week and be sure to use your weekends to maximize the benefits. Take your dog for a really long walk, go for a hike, or spend more time preparing meals for the coming week.
40. Don't blame yourself
A healthy lifestyle is a process. It is better to note that not a single event in life can hinder your efforts. But not everything goes the way you want. If you eat more than you intended, skip the next few hours and don't eat. Couldn't train as much as you wanted? Do a little more next time you can.