If you decide to lose weight for the start of the summer season so that your summer swimwear isn't too small after the New Year break, or if you just want to be slimmer in general, it's never too late to start. You probably want to improve your fitness and shed 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 remember that it's not just about losing weight, it's important to live better, healthier and happier!
How to lose weight fast: training secrets
1. Training schedule
Recording exercise time in your diary is just as important as a family dinner or business meeting. Such a post forces you to choose a specific time to start practicing. This will help you be more likely to exercise if you stick to your schedule.
2. Share your workouts throughout the day.
Can't find 30 minutes or an hour to exercise? Build in shorter workouts throughout the day. The latest science suggests that multiple short bouts of physical activity over time have even greater health and performance benefits than one big workout. Try a quick cardio session in the morning, a brisk walk at lunch, and strength training after dinner. You don't have to do everything at once.
3. Don't let travel get in the way of your efforts.
Being away from your normal life doesn't mean you have to 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 take low-resistance exercise machines with you, which take up little space in your bag and are ideal for working out when you're not at home.
4. Vary your exercise routine
Try to constantly vary the load on the muscles and
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 the routine of doing that activity consistently. This doesn't mean you have to stop exercising
6. Reduce training fees
You might think that getting fit costs a lot, but it doesn't have to. 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 allow you to stay physically active in a comfortable environment.
7. Turn on some music
Listening to rhythmic music during exercise has been scientifically proven to help you train and enjoy your workout and music at the same time. In addition, it can help pass the time during a particularly intense part of the workout. And that's just great!
All you have to do is add your favorite tracks to your playlist and start your workout.
8. Study in a group
Activities such as group fitness training not only help you be responsible for starting your workouts on time, but are also a great way to meet up with friends. After all, you will probably start making friends 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 you're not working out at the gym, you can search the Internet for sites where people are looking for groups to practice the sports they're interested in. You may be interested in a number of walking, running or cycling groups.
9. Start the day with a workout
If you do not have enough time during the day for physical activity, it is worth starting the 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 training method helps your body burn fat faster as your metabolism stays elevated for 48 hours after your workout. If you don't have time but want quick results, this is a very effective way to lose weight fast.
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 mass. Even if you are making progress, the arrow or numbers on the scale may indicate a stable weight or even a slight increase.While body fat decreases, muscle gain keeps the weight off. 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 lifting weights or resistance exercise be one of the fastest ways to lose weight? Professional trainers know that to lose weight you need to do not only cardio exercises, but also strength exercises. Muscle helps keep your metabolism going after you leave the gym and helps you look fitter and leaner. Scientists have found that strength training can be more effective in reducing belly fat than aerobic exercise (walking, running, swimming). And it is worth knowing that strength training does not increase 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 at a loss as to how to start your fitness routine, how to protect yourself from injury or other health problems, or just want to learn how to spend your time in the gym more efficiently, consider working out with a trainer. These types of joint activities can help you develop exercise routines that help you reach your goals faster and more efficiently. Work with certified
How to lose weight fast: diet secrets
14. Drink enough water
We often think we are hungry, when all our body needs is 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 of 14 healthy men and women found that 460 grams of water can increase metabolism by 30%. And you must remember that liquid helps you lose weight, as it contains practically no calories.
15. Prepare your snacks for snacking.
Hunger can come on suddenly: one minute you feel great, but the next minute you're hungry and want a snack. But you should ignore the chip and candy machine and eat the food you brought with you. It is better if such snacks contain healthy foods rather than processed foods containing preservatives and salt.
16. Increase your protein intake
Increasing the amount of protein in your diet is an excellent way to lose weight and burn fat quickly. It is well known that most people do not get enough protein in their diet.
If the goal is to lose weight, it is worth considering that it contains at least half of your body weight in grams 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 definitely need to consider everything
17. Include grapefruit in your diet
A recent study showed that grapefruit can help with weight loss. The key to this action lies in the action of the enzyme -
18. Drink green tea
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. Make sure you get your fiber intake to a healthy level.
High-fiber foods make you feel fuller for longer and can reduce sugar cravings. In addition, many studies have shown that dietary fiber helps balance blood sugar and lowers cholesterol. But most likely, you are not consuming enough fiber in your diet.
Today, the average city dweller only gets 15-20 grams of fiber per day when
20. Eat at least 90% of your food at home
If you eat at home, you can control what foods are on the table, what fats and oils the food contains. Also, you can cook the food you like. Homemade meals can be prepared based on healthy and wholesome recipes, which will not only help you lose weight, but also improve your general health.
21. Only store 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. Therefore, try to fill the cupboards and the refrigerator only with healthy food. There is a trick - wash fresh vegetables and fruits and leave them in a visible place in the kitchen, so that when you come home from work, you see them for the first time and remember that these products must be eaten. And if you already have ready-made healthy meals in the fridge, you can start eating right away if you want to have a snack. Also, always take a list of healthy products with you to the store so you can compare the list to what you want to buy.
22. Create 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 favorites
23. Eat slowly
If 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, the brain processes information about eating and begins to release enzymes to improve digestion, starting with saliva. It is better to think about what you are eating while eating, chew slowly and enjoy the taste. Be aware that poorly chewed food contributes to the deterioration of stomach function, and even
24. Cut against the grain
Although 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,
25. Don't go shopping on an empty stomach.
Is this situation familiar to you? She planned to visit the store and fill her basket with lots of healthy food. But on the way to the store, your stomach starts to rumble, and now potato chips are much more appealing than usual. A similar situation happens to all of us. Which solution is best? Just eat before you go to the store, and then the feeling of hunger will not force you to buy unhealthy 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
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 slower, eat less, you'll feel full.
28. Always eat breakfast
Start your day with this
29. Choose healthy fats
Not all fats are created equal. Fats found in foods like avocados, nuts and dark chocolate (at least 80% cocoa) are very healthy – and they taste great. Include such fats in your meals regularly, 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 weight loss is a marathon, not a sprint.
31. Let your loved ones know your goals.
This can help eliminate the uncomfortable feelings that arise when you make different decisions. For example, if you repeatedly decline invitations to dinner with your friends, they may assume that you simply aren't interested in hanging out with them. Instead, explain that you're trying to live a healthy lifestyle and that a restaurant isn't part of your plans, instead you're ready to go to the movies or sit down at a coffee shop with your friends. Let them know how important their support is to you.
32. Use social media to stay accountable.
It's easy to say you're going to wake up at 6 a. m. to run, but it's another thing to commit to it, even every day. That's why you can use social networks to keep yourself in check. Let people know you plan to run in the morning and they can join 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 to track your exercise routine or programs that calculate your calorie intake and eating habits.
33. Track 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 feel discouraged. So track your progress from the beginning to see how far you've come. 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 of changes in your life. All of this can help you understand what a great job you are doing. Bonus: Keeping a workout journal or food journal can help you see weak spots in your routine, overcome fitness plateaus, and see which situations in your life lead to bigger and better changes.
34. Pamper yourself!
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 those "rewards" to food. For example, if you worked out 5 times a week and for a monthdid, then spend the money and buy yourself that tennis racket you've been wanting or get a manicure and pedicure, you deserve it!
35. Set goals and achieve them
Training goals give you a specific, achievable goal, and once you reach those goals, you'll feel instantly satisfied. These goals might include taking your first 10, 000 steps every day for a month, learning to stand on your head while doing yoga, or doing 50 push-ups without stopping. The only problem may be routine in achieving your goals.
36. Sleep more
If you consistently sleep less than seven or eight hours a night, your health and waistline will only deteriorate. A 2013 study found
Long-term sleep deprivation is known to be associated with obesity, diabetes, cancer and many other diseases. What's more, sleep is an important period for post-workout muscle recovery and allows the brain to detoxify and heal problem areas. If you are experiencing sleep problems, the first thing you should do is 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, 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 eaten. Before you eat anything, drink water and ask yourself: are you really hungry? Also, it's worth taking a short walk outside or indoors, or just waiting 20 minutes before eating. You may be surprised to find that you are not actually hungry, but rather have a craving for exercise.
38. Use essential oils to curb hunger
You can use peppermint, grapefruit, ginger, cinnamon, or lemon essential oils to control food cravings. Instead of grabbing a snack or another cup of coffee, simply put a drop of these oils on your wrist to energize or reduce hunger.
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 this time from Friday night to Monday doesn't count, then consider that this is almost 40% of the week. Force yourself to stick to your schedule during the week and make sure you use the weekends to maximize your benefits. Take your dog for a really long walk, go on a hike, or spend more time preparing meals for the week ahead.