Recommendations for fast weight loss without unbreakable diets.
Healthy and proper nutrition is often the key to making a person feel and look great. However, this is not the only thing that needs to be considered to be healthy and comfortable with your look. In addition, in the case of strict diets, a person often becomes unhappy, irritated and does not achieve the desired result.
Good health and appearance can only be achieved by changing lifestyles, rather than through the help of various super-superdiats. It should be noted that it is often easier to make changes to your daily routine than you might think. Inspired by Women's Health, we offer nine ways to quickly and easily lose weight and start a healthy life. The best thing about these suggestions is that you won't have to follow a diet.
Do not eat several servings of the same food!
One of the basic rules for healthy eating is diversity: don't eat the same products at each meal, and eat only one portion of each product. The only exception is vegetables and greens - you can eat the same for each meal. With other products, be careful, for example, if you eat whole wheat bread at breakfast, do not eat it at other meals, better choose whole grain rice or some other equivalent product.
By eating this way, you take on more different nutrients that will give you more power and energy for your daily work and sporting activities. Likewise, if you decide that each of your food portions should have different products, it is much more likely to avoid overeating when the cooked food seems incredibly delicious and you just want to treat yourself to an extra portion.
Eat pulses at least four times a week.
A study found that people trying to lose weight by consuming fewer calories than they do are doing it more effectively when they eat legumes regularly. If people take the same number of calories a day and carry around the same amount of physical activity, those who eat pulses at least once a week will lose more kilograms.
This may be due to the high fiber and antioxidant content of legumes. We have already written that the use of leguminous food is one of the basic principles of a healthy diet, as it contains a lot of protein and iron. It is advisable to germinate before the food is absorbed in the body so that the iron in the legumes is better absorbed. You can also get to know other basic conditions of healthy eating here.
Every night sleeps at least eight and a half hours.
Who sleeps does not sin. This is also to some extent attributable to a healthy lifestyle and excess kilograms. People with full sleep and sleeping at least eight and a half hours every night are healthier. If you want to get rid of excess kilograms, eight and a half hours of sleep can help you lose it even twice as fast.
It should also be noted that people who sleep little, usually eat more. It has been studied that sleepless people take on average 385 additional calories a day. Such a quantity can be equated with more than four slices of bread or a fifth of the daily calories required for a moderately active 30-year-old woman. You can find out more about the relationship between sleep and eating habits here.
Drink one liter of water a day and every 23 kilograms of water.
Drinking enough water is very important if you want to avoid overeating and maintain your digestive system and metabolism. Water is also your best companion if you want to avoid bloating. Of course, bloating will not change your weight, but if there is an event that needs to wear tight clothing, water will be your best friend.
Experts recommend using the formula to drink one liter of water per day on average for every 23 kilograms of your body weight. This means that if you weigh 60 kilograms, you need to drink about 2.6 liters of water a day. How much you need to drink, you can find out by dividing your body weight by 23.
Do not eat semi-finished products and do not get salted.
If you want your body to stop collecting water unnecessarily, avoid semi-finished foods and foods that contain a lot of salt. It also stops eating its own food. Also try to eat more products that contain a lot of potassium, such as salmon and spinach, because the accumulation of liquid in the body is not only supported by the amount of salt taken, but by the sodium and potassium ratio.
Dietologists point out that for adults, the daily intake of salt is four to six grams, for a child under seven years - two to three grams. She points out that excessive salt intake can contribute to weight gain and recommends that salt with reduced sodium content be used instead of salt.
Take 20 minutes of high-intensity training.
If you want to lose weight as soon as possible, the training program includes high intensity interval training. They will help burn a lot more calories in one minute than medium or low intensity cardio workouts. Also, intensive interval training will increase the number of calories your body consumes 48 hours after your workout.
Another very important nuance - intense workouts will stimulate muscle formation, which is very important that unwanted kilograms do not return. Interval training is simple: 20 seconds of high-intensity exercise, 10 seconds of rest, then 20 seconds of exercise and 10 seconds of rest. Every four minutes, rest for 60 seconds, and then again perform various exercises with 10-second breaks.
Refuse from pasta, cookies and sweets.
This suggestion is hardly surprising to you, but following it, getting rid of excess kilograms will be much easier. There are many simple carbohydrates in these products that are your enemy if you want to lose weight. So try to do without pasta (the exception is, of course, whole wheat pasta), biscuits and sweets.
Take note that not all carbohydrates are bad. "It is necessary to choose composite carbohydrates, which are all wholemeal products (for example, whole grain oat flakes instead of quick-cooked oat flakes, whole grain pasta, brown rice, grain or rye bread, etc.) This way more fiber, vitamins and minerals are taken," explains nutrition. specialists.
Regular meals rich in valuable nutrients.
Another trick that will help you quickly get rid of excess kilograms is taking protein, healthy fats, and compound carbohydrates every few hours. Eat balanced meals and snacks with all three nutrients. This will allow your body to get everything you need.
Regular and full-fledged meals will give you more energy for your workouts and will help you avoid overeating. It will also stimulate your metabolism, helping you to achieve the expected results faster. Remember that fruits are not the only healthy snack, for example, if you are eating an apple, feel free to treat yourself with sliced cheese. Here you can find some delicious and healthy snacks to eat between meals.
Every day a handful of nuts.
The waist part is one of the problem areas for many women - no matter how you try, reducing its circumference may seem almost impossible. It turns out that nuts can reduce this problem. It has been researched that people who eat around a handful of nuts a day can lose much more fat in their abdomen over six weeks than people who take as many calories each day without eating nuts.
In a particular study, people eat almonds every day, but other nuts such as pistachios or walnuts can help. Nuts contain a lot of protein and unsaturated fatty acids that are needed if you want to be healthy or get rid of some extra pounds.
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A family vacation in nature brings together, even if this vacation lasts only a few hours on a picnic in a city park. To make it unforgettable, you need to take care of three components - a suitable place, tasty and appropriate food , and exciting leisure. Most well-known outdoor games are designed for either a large group of adults or children. Let's look at active outdoor games for families, designed for a small number of participants.
Active games for adults and children in nature
Ball games in nature
The most popular ball game is football. It is not necessary to assemble an entire team - football is suitable for any number of participants. If you are resting in families, split into two teams - one family is against the other, and if you are resting separately, still take the ball to play with the child (the calorizer). Even just kicking the ball causes genuine delight in children.
With the ball in nature, you can play volleyball. The adaptation for a small number of participants is called Potato. No mesh needed! According to the rules, participants must become a person in a circle and hit the ball, similarly to the game of volleyball. With three participants, each one plays for itself, and with four you can split into teams of two.
Ball games in nature
Funny throws in nature
It is hard to imagine outdoor recreation without a flying frisbee disk. A big team game with frisbee called Ultimat. According to the rules, participants must pass the disk to the players of their team, and opponents must intercept it. It is forbidden to move around the field with the disc - you can hold frisbee in your hands no longer than ten seconds. To play the ultimate in nature, you need at least four people.
Throwing rings will be an alternative to Frisbee throwing. Two or more players can participate here. For the game you need noodles, from which you need to make rings. In this case, you can throw both rings, throwing them on the noodles sticking out of the ground, and the nudls in the rings. Whoever hits the target more (collects points) is good for him. Needless to say, the game brilliantly develops accuracy and coordination.
Funny throws in nature
Squash, badminton and cassette racquet discs are the undisputed favorites among outdoor games. If squash is more suitable for playing in the backyard, where there is a wall for beating the ball, then badminton and its modern alternative with discs, instead of traditional rackets, are suitable for open areas. The rules of badminton are known to everyone, and the sport of sports is the same, but instead of rackets, elastic disks, and instead of a shuttlecock, a special aerodynamic ball that bounces only from the mesh surface of the disk.
The main advantages of disc racquets over badminton:
Takes up less space;
Disks come in different sizes;
The ball is longer than the shuttle;
A drive can replace frisbee;
There are no hard and fast rules - it's up to you how to keep the drive;
The game does not require special skills and age restrictions.
The main advantages of badminton are that it is not just a game, but a dynamic sport accessible to everyone, which also relieves stress, gives positive emotions, improves dexterity and coordination, and helps burn calories.
How to captivate a child on a picnic
To instill in a child a love of outdoor activities, you need to make him interesting. If the terrain allows, launch a large and colorful flying kite into the sky. Kite flying enthralls children, helps to develop dexterity and coordination of movements. This also doesn’t hurt adults, especially in this lesson you can improve - do various tricks with the kite in the sky.
If you want your child to play on his own, then the Treasure Hunt game is perfect. The parent's task is to compile a list of treasures, which may include various flowers, twigs, objects and plants of various shapes and colors. Hand the “treasure list” to the child so that he finds all the items. To play at sea, you can add shells and stones of unusual shapes to the list, and if you spend time outside the city, then twigs or wildflowers.
How to captivate a child on a picnic
Idea for a relaxing holiday.
When you don’t feel like running around with a ball or rackets, play the more relaxed and less mobile Crocodile game. It is suitable for large and small companies with or without children. The rules are simple - the participant makes a word that depicts using movements and facial expressions, and the rest must guess it (calorizator). After which the right to make a word passes to the guesser. A great way to have fun in nature.
Idea for a relaxing holiday.
Games give positive emotions, relieve stress and develop. They help to unite people, and also make relaxation more enjoyable and memorable. People who lead a sedentary lifestyle , outdoor games give a chance to increase their untrained activity , imperceptibly and with pleasure to burn several hundred calories.