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 for you, or you want to be slimmer in general, then it is never too late to start doing this. You probably want to improve your fitness and lose weight, but you want to do it fast.
If you've never tried
However, there are proven general approaches to weight loss that can help you get healthy and fit. These tips can really help you achieve your goals in such a difficult task as losing weight. And don't forget to remember that it's not just about losing weight, it's about living a better, healthier and happier life!
How to lose weight fast: training secrets
1. Study schedule
Writing exercise time in your diary is just as important as a family dinner or a business meeting. A record like this will force you to pick a specific time to start practicing. This will help make this 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 a few 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 at lunch, and a strength workout after dinner. You don't need to do everything at once.
3. Don't let travel derail your efforts.
If you are away 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's gym, take a walking tour of the city, rent a bike and explore the area, or even do a short workout in your hotel room. You can also carry small resistance trainers that take up little space in your bag and are perfect for exercising when you're away from home.
4. Add variety to your exercise routine
Try to constantly alternate the load on the muscles and
5. But don't force yourself to do exercises if you don't like them.
If you hate an activity, then you probably won't stick to a routine to do that activity consistently. That doesn't mean you have to give up on your workouts when
6. Reduce your tuition fees
You might think that staying in good shape will cost a lot, but that doesn't have to be the case. 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 various home workouts that will allow you to maintain your physical activity in a comfortable environment.
7. Turn on some music
Listening to rhythmic music during your workout has been scientifically proven to help you train and enjoy the workout and the music at the same time. It can also help you pass the time during a particularly intense part of your workout. And that's just great!
All you have to do is add your favorite music tracks to your playlist and start working out.
8. Study in a group
Activities like group fitness sessions not only help you stay accountable to start your workouts on time, but they're also a great way to meet up with friends. Eventually, you'll probably start making 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 in the gym is not your thing, then you can search on internet sites where people search for groups to practice the sports they are interested in. There are many walking, running or cycling groups that may be of interest to you.
9. Start your day with a workout
If you don't have enough time in the day for physical activity, 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 stays high for 48 hours after a workout. When you don't have time, but you want fast 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 lie to you. This happens because the scale may not take into account the increase in muscle weight. Even if you're making progress, the needle or numbers on the scale may show 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 you need to practice not only cardio exercises, but also include strength exercises. Muscles help keep your metabolism going after you leave the gym and will help 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's worth knowing that strength training will not 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 just want to learn how to spend your time in the gym more effectively, then consider training with a trainer. These types of collaborative activities can help you create workout routines that will help you reach your goals faster and more efficiently. Work alongside a 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 found in 14 healthy men and women that 460 grams of water could increase metabolic rate by 30%. And you should definitely remember that the liquid helps you lose weight, since it contains practically no calories.
15. Prepare your snacks for snacking.
Hunger can come on suddenly: one moment you feel great, but the next you're already hungry and want to eat. But you should ignore the chip and candy machine and eat the food you prepared to take with you. It is better that such snacks contain healthy foods and not processed foods with preservatives and salt.
16. Increase your protein intake
Increasing the proportion of protein in your diet is an excellent way to quickly lose weight 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 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 definitely consider everything
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 -
18. Drink green tea
Incorporating 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're getting a healthy level of fiber.
Foods high in fiber will help you feel fuller longer and may reduce sugar cravings. Additionally, dietary fiber has been shown in many studies to help balance blood sugar levels and lower cholesterol levels. But you're probably not getting enough fiber in your diet.
Today, the average urban dweller gets only 15-20 grams of fiber per day when
20. Eat at least 90% of your meals at home
If you eat at home, then you can control what foods are on your table, what fats and oils are in the food. Also, you can cook the dishes you like. Homemade meals can be prepared according to healthy and useful recipes that will not only help you lose weight, but also improve your overall health.
21. Stock only healthy food at home
It's hard to resist temptation when it comes to food, but it's important for you 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 foods. There is a trick - wash fresh vegetables and fruits and leave them in a prominent 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 ready-made healthy meals in your fridge, you can start eating right away if you want to snack. Also, always bring a list of healthy items 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 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. It is better when you eat 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 gastric function and can even cause or
24. Cut back on grains
Although grains are always promoted as a healthy diet, in fact, consuming 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? You 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 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 hunger pangs won't force you to buy junk food.
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 shows 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. Also, if you eat more slowly, eating less will make you feel fuller.
28. Always eat breakfast
Start your day with
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 such fats in your diet, but do not 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 losing weight is a marathon, not a sprint.
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 turn down invitations to dinner with friends, they may think that you just don't want to go out with them. Instead, explain that you are trying to implement a healthy lifestyle and the restaurant is not included in your plans, but instead you are ready to go to the cinema or sit at a cafe with friends. Tell them 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 for a run at 6am, but it's another thing to commit to doing it, even every day. Therefore, you can use social networks to help you control yourself. 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 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 isn't changing or you feel like your body isn't changing fast enough, it's hard not to get discouraged. So track your progress from the start to see how much you've achieved. This will help motivate you to keep going towards your goal. It's worth tracking how many inches you've lost, keeping a food journal, or keeping a journal of your life changes. All of this can help you realize 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 life situations prompt you to make 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've been working out 5 times a week andyou've been doing it for a month, then spend the money and buy that tennis racket 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 once 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 may 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. That's what a 2013 study found
Long-term sleep deprivation is known to be linked to 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 your brain to detox and heal problem areas. If you notice sleep problems, then, first of all, use all natural methods to fall asleep and get a healthy and long sleep.
37. Always detect if you are hungry or just bored
Seems 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 increased 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? It is also worth taking a short walk outside or indoors or simply waiting 20 minutes before eating. You might be surprised that you're not actually hungry, but rather it's a desire to move.
38. Use essential oils to curb hunger
To control food cravings, you can use essential oils of peppermint, grapefruit, ginger, cinnamon or lemon. Instead of grabbing a snack or another cup of coffee, simply apply a drop of these oils to your wrist to boost energy or curb hunger.
39. Weekends count 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 from Friday night to Monday this time does not count, 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 on a hike, or spend extra time preparing food for the week ahead.