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What is the best and healthy way to lose weight

by personalweightloss 6 months ago in weight loss
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25 Ways to quickly lose weight at home

There are many miraculous diets around us and very little common sense. A voice in your head whispers to you that a diet of only yoghurts and fruits ... is probably not the best option. He also tells you that the best way to lose weight is to burn more calories than you consume.

Everything he tells is true! And for this you need to move a little more And watch your diet a little more. Just a little, we promise! Our task is not to harm ourselves, but to find good habits ... and patience.

Here is an endless list of simple things to do so that you no longer wonder how to lose weight quickly at home.

WATCH YOUR DIET

1.Balanced diet

Will sports help you lose weight if you don't eat well? You work hard to burn calories at the gym, but that doesn't stop you from dieting. Here are some simple tips.

A. Try replacing simple carbs with complex ones . Complex carbohydrates such as cereals, brown rice, potatoes, nuts are high in fiber, so even in small portions they relieve hunger for a long time.

B. Make no mistake: eating fat doesn't make you fat . In fact, fat is an essential part of the diet.

C. Remember protein is vital .

D. Focus on three elements - carbohydrates (complex), protein and fat. They should all be in the diet.

E. Cook in butter or coconut oil .

2. The rhythm of the diet

The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4 pm and 8 pm. This will accustom your body to a certain rhythm of eating. If you're looking to lose a few pounds, fitness trainers generally recommend eating certain foods at different times of the day.

3. Energy in the morning, light meals in the evening

What do you need to eat to lose weight?

• In the morning - rye bread, cereal (not too sweet, for example, muesli or bran), kiwi or grapefruit, yogurt 0% ... Breakfast should energize!

• Eat complex carbohydrates for lunch, such as whole grain pasta, rice, quinoa, or bulgur. White meat or fish are perfect for them.

• At 16 o'clock - a small snack: a piece of bread + fruit.

• It is not recommended to eat carbohydrates after 17 hours. For dinner, you can cook fish, scrambled eggs or vegetable soup.

A small protein bar is never a bad idea before a workout . Do not forget to also bring mineral water or a sports drink with you - they will help you cope with the stress. For more personalized nutritional advice, consult your dietitian.

4. Cut back on sugar if you can’t give it up

When it comes to sugar, it is very important to know when to stop. Trust me, cutting out sugar is the fastest way to lose weight. First and foremost, you have to realize that 90% of your food contains sugar, and this little monster makes a generous contribution to the excess weight.

The can of cola you drink at lunch, the pasta you eat for dinner, or even cereal for breakfast are high in sugar. What can you do about it? Every time you go to the grocery store, check the sugar level on the package and try to choose foods that have less sugar.

Nobody can get rid of sugar completely - and they don't! Consumption of natural sugar is natural for the body, but refined sugar is harmful to health…

5. Drink green tea

Green tea is one of the healthiest drinks around. Research has proven that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.

The best time for tea is immediately after breakfast and at lunchtime, as this is when the metabolic rate is highest. Green tea keeps the metabolism high for better digestion.

6. Use Whey protein

Whey protein is a very satisfying food that you won't feel hungry for for a long time. This helps to avoid unhealthy snacks and helps reduce body fat. Observations show that people who regularly use whey protein consume fewer calories overall. Contrary to popular belief, this type of protein isn't just made for serious athletes. It is also recommended for daily consumption by people with low and medium physical activity.

7. Don’t eat fast food

You keep wondering how to lose weight as soon as possible, but at the same time you constantly eat fast food? The less such food in your diet, the less calories you consume. While it may seem like fast food is great for you, there are a number of reasons why you should skip it.

Fast food, as well as sodas (Cola, Pepsi) and snacks are “empty calories” foods. There is no biological value in it and at the same time it is VERY high in calories! From such snacks - one harm. But they are very seductive, so we advise you to give them up gradually. If you find it difficult, try making the same meals at home using low-calorie ingredients.

8. Drink water with lemon and honey in the morning

When you wake up, drink a cup of warm water with honey and lemon. It is not at all difficult and at the same time effective in the fight against excess weight. This drink speeds up your metabolism, and drinking it on an empty stomach sets your body up to burn fat in the morning.

9. Eat fruit, don’t drink

Juice is often referred to as a healthy food, but it's important to remember that it's not a low-calorie drink. 250 ml of orange juice contains 110 calories, which is the same as two oranges. Few of us eat two fruits in a day, but if we have juice on hand, we usually drink more than one glass!

10. Drink water instead of other drinks

Water contains no calories. When you're thirsty, drink water instead of juices and lemonades - and make it a habit!

EXERCISE

11. Ten minutes of sports every morning

Exercising in the morning is an ancient invention, the benefits of which cannot be disputed. Sports at home can consist of a short program of simple exercises that should not take more than 10 minutes. Do them every morning before breakfast.

It is not necessary to purchase special equipment for playing sports. Take a 500 ml bottle of water in your hands, spread them apart and make circular movements to tone your biceps. Etc!

Your task is to make this exercise a morning habit. Let it feel as natural to you as drinking a cup of coffee, showering, or brushing your teeth. Morning exercises tone the muscles, energize and set the body up for active calorie consumption.

12. Twenty minutes of jogging in the evenings

Daily jogging is a good medicine for those who start to take root on the couch after work. You can run in your yard, in a park, or on a treadmill at home . A single 20-minute run will change little in your life, but daily short workouts will bring results very soon, because running is one of the most effective sports for losing weight !

13. Yoga in the morning

The sun rises over the horizon, birdsong awakens you, and you wake up well rested and refreshed. Don't you think that morning yoga session fits very well into this picture ? A great and very modern alternative to charging.

No! Don't go back to bed for another 10 minutes! Trust me - yoga is worth it. Morning yoga speeds up the metabolism, preparing the digestive system to work, which helps the body to use up carbohydrates and fats faster.

14. Do cardio

You cannot imagine effective weight loss without cardio training. The simplest thing is to do cyclic sports: jogging, cycling or swimming. But we promised that we would not have to leave the house. Here are some cardio exercises you can do in front of your TV:

• Jumping Rope : Boxers are big fans of jumping rope precisely because it allows you to quickly get rid of calories. Jumping is not only fun, but also beneficial: it strengthens the muscles of the buttocks and shapes beautiful hips. It would be a mistake to miss this opportunity.

• Ellipsoid or Exercise Bike : Exercising on an exercise bike will require an investment, but if you intend to exercise regularly, the cost will soon pay off.

• Stepper : This simple tool will help you get in shape and, although you might not believe it, will help you burn a lot of calories.

• HIIT, or interval training : if you are short on time and still want to lose weight and get a beautiful body, this workout is for you! Their essence is that you alternate exercises at a high pace with short recovery breaks: for example, 20 seconds of push-ups, 15 seconds of rest.

15. Get to work/ school by bike or on foot

If your place of work / study or shop is two or three stops away from you, there is no need to travel by bus or car. Decide to walk once and for all where you can easily walk. Use a bike for longer distances.

Cycling to work is beneficial for a number of reasons. First, you don’t have to go in for sports on top of that. Second, it fits naturally into your daily routine. Third, it saves money on transportation. Finally, it lifts your spirits and serves your weight loss goal right.

16. Bodyweight Exercises

Exactly! You can lose weight by exercising completely without equipment, using only your own weight! There are many methods and techniques for losing weight, and they are all based on the same exercises:

• Burpee: A Very Effective Fat Burning Exercise! Popular in cross-training, this exercise works the muscles of the entire body by combining squats, push-ups, and jumping. After just a few seconds of this exercise, you will be completely exhausted! Over time, however, it will get easier. Burpee isn't just developing muscles - it's a great cardio workout. All in one!

• Push-ups: This exercise is familiar to everyone. To diversify the classic push-ups, try placing your hands in different ways. If it is still difficult for you to perform this exercise, lean not on your socks, but on your knees.

• Squats: Perfect exercise for your thighs. Change the pace and duration to make the exercise more difficult.

• Plank: Very beneficial for your back, core, glutes, and abs. The task is to hold the position for 30-60 seconds. Not too easy, that's why calories are burned!

17. Swimming

It's not a problem to get into the pool today, they can be found in any city. We all know how pleasant it is to soak in the water, but don't forget that you can also swim! If you really want to lose weight, but the thought of exercise like push-ups and jumping is intolerable to you, why not try losing weight in the water?

Swimming is a rewarding alternative! It trains the whole body at once and at the same time is harmless to the joints, unlike exercises on land. Moving in the water, you have to put up a lot of resistance to the water: any push, stroke or step requires effort from your muscles. And these are the ideal conditions for training!

Add a few swimming exercises to that, and you're on your way to success. Can't swim? You can sign up for water aerobics. After a hard day's work, an hour in the water is the best rest, which will not only give you a beautiful figure and posture, but also a good mood!

18. Nordic walking – Between fitness Walking and running

Nordic walking is an outdoor sport and recreation. Attention: this type of walking involves more than just moving and placing one foot in front of the other! It uses special sticks, similar to trekking ones, which help to move forward faster, using all muscle groups. Unlike trekking, in Nordic walking, the poles are held slightly behind, as in skiing, rather than in front.

Nordic walking burns 40% more energy than normal walking. She develops not only the legs, but also the muscles of the arms, chest and abs.

19. Running in place

This is a good exercise for older athletes. It consists of two parts: acceptance of position and movement.

So, the first: acceptance of the desired position.

- Stand straight with feet shoulder-width apart.

- The arms are extended along the sides of the body.

Second: movement.

- Without moving, take turns lifting your heels off the ground.

- Keep your palms open or make a fist.

- Now start running in place, gradually accelerating, lifting your knees a little higher.

- Do the exercise for 30 seconds, then 30 seconds of rest. Repeat several times.

If you're serious about sports at home, find a coach ! This will help you practice safely and effectively.

20. Use the stairs instead of the elevator

Even small habits can help you with the big weight loss issue. For example, walking up the stairs. Walking up / down the stairs several times a day counts as a full workout!

21. Be more active during the day

Arrange house cleaning instead of watching the next TV series! Wash floors, dust, hang laundry, take out the trash, go to the store, take a dirty mug to the kitchen, cook, walk the dog, play sports more often! All this will make your life more active, and this is the main rule of losing weight people. And any healthy person!

22. Go dancing

Let weight loss be a pleasure! If you go to the club to dance on Fridays, don't stop! This is very conducive to weight loss. Remember, however, that liters of beer during such dances will nullify all efforts. You won't find it fun at all, but try switching to lemonade (no sugar, of course!) During these late-night sessions.

23. Turn Household Chores into Exercise

How to lose weight without leaving your home? Easily! Sport starts with proper cleaning. Going to the store? On the way back, climb the stairs with your purchases in hand - try to distribute the weight evenly. Vacuuming? Watch your posture. To do this, you will have to use the muscles of the press and buttocks.

24. Sleep 30 minutes more

You deserve it. A rested body works better + you'll be surprised how many calories are burned during sleep! You may be thinking "a little," but you are not. Your body uses energy even when you are resting.

25. Set a goal of getting rid of stress

Stress helps you gain weight - literally. When faced with a stressful situation, many eat more or smoke. The best way to be less nervous is to organize your life better. Eat in moderation, get rid of unnecessary things, find work-life balance, exercise, and you won't notice how you feel calmer.

Click here for more tips and resources to help you lose weight fast

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