If you decide to lose weight by the beginning of the summer season so that after the New Year holidays your summer swimsuit will not be too small for you, or if you generally want to be slimmer, then 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 this is not so 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 may be hidden in various diseases, which requires additional study of your body.
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 be sure to 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
Recording your workout 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 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 large workout. Try a quick cardio workout 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 derail your efforts.
If you are away from your usual life, this 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 short 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're not at home.
4. Add variety to your exercise routine
Try to constantly alternate between loading your muscles andtry different exercisesto get away from 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 workout routine if you incorporate something new into your workout routine. 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, then you probably won't stick to a routine to do that activity consistently. This does not mean that you need to give up training whenchanging 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 fees
You might think that getting fit 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 different home workouts that will allow you to maintain your physical activity in a comfortable environment.
7. Turn on some music
It has been scientifically proven that listening to rhythmic music while working out helps you train and enjoy your workout 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 great!
All you have to do is add your favorite music tracks to your playlist and start training.
8. Study in a group
Activities like group fitness training not only help you stay accountable to start 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 regulars 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 the gym is not your thing, then 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 during the day for physical activity, then maybe you should start your day with one morning workout.Physical exercisein the morning have a number of advantages: you will be in high spirits throughout the day, unexpected circumstances will not jeopardize your fitness plans. And a little bonus tip: set your alarm a little earlier and prepare your workout clothes the night before, so all you have to do in the morning 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 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 to lose weight quickly.
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 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 cardio exercises, but also include strength exercises. Muscle helps you 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 will not increase your weight. So if you want to improve your exercise routine, then 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 efficiently, then consider working out with a trainer. These types of joint activities can help you create workout routines that will help you achieve your goals faster and more effectively. Work together with a certifiedpersonal trainercan be a great way to start your healthy lifestyle or help you get 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 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, because it contains virtually no calories.
15. Prepare your snacks for snacking.
Hunger can occur suddenly: one minute you feel great, but the next minute you are already hungry and want to snack. But you should ignore the chips and candy vending machine and eat the food you 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 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 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 everythingrisks of increasing the proportion of proteinin your diet, and when choosing protein sources, pay attention to the healthier 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 enhances 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 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 increased content of cahetins. Drinking 1-3 cups of green tea per day is enough.
19. Be sure to get your fiber intake to a healthy level.
High-fiber foods 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 most likely, you are not consuming 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, then you can control what foods are on your table, what fats and oils are contained in the food. In addition, you can cook the dishes that you like. Homemade meals can be made using healthy and wholesome recipes, which 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 refrigerator with only healthy foods. There is one trick - wash fresh vegetables and fruits and leave them in a visible place in the kitchen, so that when you return home from work, you see them first and remember that these products need to be eaten. And if you already have ready-made healthy meals in your refrigerator, you can immediately start eating if you want to have a 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 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. While you chew, your brain processes information about what you're eating and begins to release enzymes to improve digestion, starting with saliva. It is better if, when eating, you think about what you are eating, chew slowly and enjoy the taste. Be aware that poorly chewed food contributes to the deterioration of stomach function and may even cause orpromote autoimmune response. If you have trouble eating slowly, try putting your fork or spoon down between bites.
24. Cut down 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. Plus, as you probably already know,glutenfound in most grains and can increase inflammation in your body, putting more stress on your digestive system. And store-bought bread often contains fructose, sugar and preservatives. Cereal grains contain large amounts of carbohydrates, which break down into sugars and allow your body to quickly convert these sugars into fat. Therefore, it will be better if you reduce grains in your diet. It is worth remembering that buckwheat does not contain gluten and is a very rich product 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 begins to growl and now the potato chips become much more attractive than usual. A similar situation happens to all of us. Which solution is the best? Just eat before you visit 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 such ascayenne pepper, turmeric, cinnamon and dandelionmay help with weight loss. You can add a little cayenne pepper to meat dishes, use turmeric in sauces and sprinkle it on salads, add 1⁄2 teaspoon of cinnamon to a smoothie, and drink a cup of dandelion tea for breakfast.
27. Downsize 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. In addition, 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 those first few hours you're 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, having 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 your weight already gained. It is better if breakfast contains protein foods and healthy fats. This distribution of protein and fat in the diet promotes better fat burning in the body.
29. Choose healthy fats
Not all fats are the same. Fats found in foods like avocados, nuts, and dark chocolate (at least 80% cacao) are very healthy—and they taste great. Practice regularly including such fats in your meals, but do not 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 that losing weight is a marathon, not a sprint.Changing every part of your lifeat one point 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 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 prevent your weight loss plans from becoming a disappointment.
31. Let your loved ones know your goals.
This can help eliminate those 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 that you simply aren't interested in hanging out with them. Instead, explain that you are trying to implement a healthy lifestyle, and a restaurant is not included in your plans, but instead 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 that you'll wake up for a run at 6 a. m. , but it's another thing to commit to doing that, and even every day. Therefore, you can use social networks to help you keep yourself in check. Let people know that you plan to run in the morning and 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 doesn't budge or you feel like your body isn't changing quickly enough, it's hard not to get discouraged. So track your progress from the very beginning to see how much you've achieved. This will help motivate you to keep moving towards your goal. It's worth tracking how many inches you've lost, keeping a food diary, or keeping a journal about changes in your life. All this can help you understand what a great job you are doing. Bonus: Keeping a workout journal or food diary can help you see the weak spots in your routine, overcome fitness plateaus, and see which life situations are leading you to make bigger and better changes.
34. Treat 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 did it for a month, then spend the money and buy yourself 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 concrete, achievable goal, and you'll feel satisfied immediately 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 can be 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 get worse. A 2013 study found thatreduction in sleep durationless than 8 hours on a continuous basis makes it more likely that calorie intake will increase due to an 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 your brain to detoxify and heal problem areas. If you notice problems with sleep, then, first of all, use all natural methods to fall asleep and get sound and long sleep.
37. Always find out if you are hungry or just bored
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 you eat anything, drink water and ask yourself – are you really hungry? In addition, it is worth taking a short walk outside or indoors, or just waiting 20 minutes before eating. You may be surprised that you're not actually hungry, but rather it's a craving for movement.
38. Use essential oils to curb hunger
To help 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 for an energy boost or curb hunger.
39. Weekends count too
We often decide that 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 evening to Monday this time does not count, then note 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 meals for the coming week.
40. Don't beat yourself up
A healthy lifestyle is a process. It is better if you note that not a single life event could derail your efforts. But not everything goes the way you want. If you eat more than you intended, just 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.