If you decide to lose weight at the beginning of the summer season so that your summer swimsuit does not become too small for you after the New Year holidays, or if you generally want to be slimmer, it is never too late to start. You probably want to improve your fitness and lose those extra pounds, but you want to do it quickly.
If you've never tried itlose weight, or just lead a healthy lifestyle, then you don't know that it is not that easy. And losing weight isn't just about changing your diet and increasing the number of workouts you do, it's about a comprehensive approach to changing your metabolism. The cause of excess weight can lie in various diseases that require additional examination 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 remember, it's not just about losing weight, it's also about living better, healthier and happier!
How to lose weight quickly: training secrets
1. Training plan
Recording your exercise time in your diary is just as important as a family dinner or a business meeting. Such an entry forces you to choose a specific time when you want to start practicing. This makes you more likely to work out if you stick to your schedule.
2. Divide your workouts throughout the day.
Can't find 30 minutes or an hour to exercise? Build up to shorter workouts throughout the day. The latest scientific evidence suggests that multiple short bouts of physical training provide even greater health and performance benefits over time than one large workout. Try a quick cardio workout in the morning, a brisk walk at lunch, and some strength training after dinner. There is no need to do everything at once.
3. Don't let travel ruin your efforts.
Being absent from your usual life does not mean that your useful efforts should be lost. Run a few kilometers on the treadmill in the hotel gym, take a walking tour of the city, rent a bike and explore the area, or do a quick workout in your hotel room. You can also carry small resistance training equipment that takes up little space in your bag and is ideal for exercising when you are away from home.
4. Add variety to your exercise routine
Try to constantly alternate between straining your muscles andTry different exercisesto escape the routine. You can build new muscles and escape the boredom of regular exercise. Additionally, scientific research shows that when you incorporate something new into your exercise routine, you are more likely to stick with your exercise 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, you are unlikely to stick to a routine to do that activity regularly. This doesn't mean you have to give up trainingChanging 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, but something you look forward to.
6. Reduce your training fees
You might think that it will cost a lot to get fit, but that doesn't have to be the case. In addition to exercise in nature or walks and hikes, 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 help you maintain physical activity in a comfortable environment.
7. Turn on music
It is scientifically proven that listening to rhythmic music while exercising helps you exercise while enjoying the workout and the music. 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 exercising.
8. Study in a group
Activities like group fitness training not only help you start working out on time, but are also a great way to meet up with friends. Eventually, you'll probably become friends with the regulars in this group. Activities like these also provide an opportunity to try something new in a safe and supportive environment. However, if you don't like working out in the gym, you can search the Internet for sites where people look for groups where they can practice the sports that interest them. There are many walking, running or cycling groups that might interest you.
9. Start your day with a workout
If you don't have enough time for physical activity during the day, you may want to start your day with a morning workout.Physical exercisesin the morning have a number of advantages: you are in a good mood throughout the day, unexpected circumstances do 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 periods of intense exercise with long slow periods. This training method helps your body burn fat faster because your metabolism remains elevated for 48 hours after your workout. If 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 is 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.As your body fat decreases, muscle growth can keep your weight the same. 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 weightlifting in your activities.
Could weight lifting or strength training be one of the fastest ways to lose weight? Professional trainers know that to lose weight you need to do not only cardio but also strength exercises. Muscle helps you maintain your metabolism after you leave the gym and helps you look better and slimmer. Scientists have found that strength training may be more effective than aerobic exercise (walking, running, swimming) in reducing belly fat. And it's important to know that strength training doesn't increase your weight. So if you want to improve your workout routine, make strength training a part of your routine.
13. Consider working out with a personal trainer.
If you're completely unsure about how to start your fitness program, 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. With such shared activities, you can create workout routines that will help you reach your goals faster and more effectively. Work with someone certifiedpersonal trainercan be a good introduction to a healthy lifestyle or help overcome a weight loss plateau. By learning from 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 are hungry when in reality our body just wants water. Therefore, it is very important to drink enough water throughout the day to prevent dehydration. Water promotes the elimination of toxins from the body and optimal metabolism. A 2013 study found that 460 grams of water could increase metabolism by 30% in 14 healthy men and women. And you should definitely keep in mind that the 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 are already hungry and want to eat something. 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 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 quickly. It is known that most people do not get enough protein from their diet.
If your goal is to lose weight, you should think about consuming at least half of your body weight in grams of protein per day. If you want to burn fat and build muscle, you should increase your protein intake to 7 grams per kilogram of body weight. But you should definitely consider everythingRisks of increasing protein contentWhen choosing your diet and 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 effect 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 boosts your metabolism. In addition, nootkatone, another substance contained in grapefruit, significantly increases fat burning. But it's also important to know that grapefruit can help increase estrogen levels in the body, which should be a concern for those people who shouldn't increase their estrogen levels.
18. Drink green tea
Consuming different types of tea – 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 cahetin content. It is enough to drink 1-3 cups of green tea per day.
19. Make sure you get your fiber intake to a healthy level.
Foods rich in fiber help you feel fuller for longer and can reduce sugar cravings. In addition, fiber has been shown in many studies to help balance blood sugar levels and lower cholesterol. But most likely you are not getting enough fiber in your diet.
Today, the average city dweller only consumes 15 to 20 grams of fiber dailyshould receive at least 30-40 grams.
20. Eat at least 90% of your food at home
When you eat at home, you can control what foods are on your table and what fats and oils are in the foods. In addition, you can prepare the dishes that you like the most. Using healthy and wholesome recipes, you can prepare home-cooked meals that will not only help you lose weight but also improve your overall health.
21. Store only healthy foods at home
It's hard to resist temptation when it comes to food, but it's important that you choose foods that will help you lose weight and provide additional benefits for your body. Therefore, try to fill your cupboards and refrigerator with only healthy foods. There is a trick: wash fresh vegetables and fruits and leave them in plain sight in the kitchen so that you see them first when you get home from work and remember that these products need to be eaten. And if you already have ready-made healthy meals in your fridge, you can start eating as soon as you feel like snacking. Additionally, always take a list of healthy products with you to the store to compare the list with what you plan to purchase.
22. Develop your own menu
If you find yourself constantly thinking, "I don't have anything to eat" or "I don't know what to do, " then you need to develop a healthy meal plan 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. As you chew, your brain processes information about what you eat and begins releasing enzymes to improve digestion, starting with saliva. It is better if you think about what you are eating while eating, chew slowly and enjoy the taste. Note that poorly chewed food contributes to worsening stomach function and can even cause stomach upsetpromote the autoimmune reaction. If you have trouble eating slowly, try putting your fork or spoon down between bites.
24. Reduce grain consumption
Although cereal grains are always touted as a healthy diet, eating them is actually one of the quickest ways to gain weight. And as you probably already know:glutenFound in most grains, it can increase inflammation in your body, putting more strain on your digestive system. And store-bought bread often contains fructose, sugar and preservatives. Cereal grains contain large amounts of carbohydrates that break down into sugar and allow your body to quickly convert that sugar into fat. Therefore, it is 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.
Does this situation sound familiar? You planned to visit the store and fill your shopping cart with lots of healthy foods. But on the way to the store your stomach starts to growl and now the potato chips become even more attractive than usual. A similar situation happens to all of us. Which solution is the best? Just eat before you go to the store so that hunger won't force you to buy unhealthy foods.
26. Add herbs to your meals to help burn fat.
To lose weight, you need to add some medicinal herbs to your diet. Research has shown that plants likeCayenne pepper, turmeric, cinnamon and dandelioncan help with weight loss. You can add a little 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 with breakfast.
27. Downsize your plates
Believe me, it really works! Because eating the same portion of food on different plates can trick your brain into thinking you're malnourished if the portion is served 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 for 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 all day to burn those calories. Because a late dinner, which should never be practiced, prevents your body from burning energy from food and you will wake up with extra grams of your already gained weight. 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 created equal. Fats in foods like avocados, nuts and dark chocolate (at least 80% cacao) are very healthy - and they taste great. Practice incorporating such fats into your meals regularly, but don't overdo it; These fats are healthy, but 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.Change every part of your lifeAt some point it can put a lot of pressure on you and increase the risk of not losing weight. Don't practice more than one change per week to give yourself time to get used to the new change. For example, practice cooking only at home - four times a week, add 20 minutes to your physical activity, or drink only green tea three days a week. This step-by-step approach can prevent your weight loss plans from becoming a disappointment.
31. Share your goals with your loved ones.
This can help eliminate the 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 simply aren't interested in spending time with them. Instead, explain that you are trying to implement a healthy lifestyle and a restaurant is not in your plans, but that 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 hold yourself accountable.
It's easy to say you'll get up at 6 a. m. to run, but it's another thing to commit to it, every day. Therefore, you can use social networks to keep yourself in check. Let people know that you plan to run in the morning and can participate in your activities. Share a post-workout selfie or join an online group where members encourage each other. Use various 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 start to see how much you've accomplished. This will help you move forward towards your goal. It's worth tracking 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 understand what a great job you are doing. Bonus: Keeping a workout journal or food diary can help you identify the weak spots in your routine, overcome fitness plateaus, and recognize which life situations prompt 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've worked out five times a week and done 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
Training goals give you a specific, achievable goal and you will immediately feel satisfaction when you achieve these goals. These goals could include taking the first 10, 000 steps every day for a month, learning to do a headstand in yoga, or doing 50 push-ups without rest. The only problem may be the routine in achieving your goals.
36. Sleep more
Consistently sleeping less than seven or eight hours a night will only worsen your health and waist size. This was the result of a study from 2013Shortening of sleep durationFor less than 8 hours at a time, calorie intake is more likely to increase due to an increase in the amount of food. Lack of sleep also affects food choices, pushing you to favor fattier, higher-calorie foods.
Long-term lack of sleep is known to be linked to obesity, diabetes, cancer and many other diseases. Additionally, 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, first use all natural methods to fall asleep and get a healthy 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, tiredness 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, drink water and ask yourself: are you really hungry? In addition, it is worth taking a short walk outside or inside, or simply waiting 20 minutes before eating. You may be surprised to find that what you're feeling isn't actually hunger, but rather a craving for exercise.
38. Use essential oils to curb hunger
To control 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 for an energy boost or curb 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 control. If you decide that this time from Friday evening to Monday doesn't 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 take advantage of 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 week ahead.
40. Don't beat yourself up
A healthy lifestyle is a process. It is better if you remember that no single life event can ruin your efforts. But not everything goes the way you want. If you eat more than you intended, simply skip the next few hours and don't eat. Have you not been able to train as much as you wanted? Next time you can, do a little more.