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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Why men love fools?
It often happens that a non-gifted creature that does not shine with either erudition or intellect is like not counting, but another beautiful and wise woman with two higher and master degrees has no one. Why is this happening? Why do men love fools? In this article, we'll try to find the answer directly
Crossfit -
Crossfit is a system of functional, high-
What Crossfit is for
The main goal of Crossfit is to educate the ideal athlete who can run a couple of kilometers, then walk in his arms, lift weights and swim in the appendage. Hence the slogan of the sport "To be, not to seem."
What Crossfit is for
The discipline is very serious. It requires great preparation and training of the muscular, respiratory and cardiovascular systems.
Crossfit develops:
respiratory system, allowing you to increase the amount of inhaled and absorbed oxygen.
cardiovascular system to improve blood flow and oxygen access to organs.
This type of training is ideal for people who want to quickly lose weight. Intensive load in combination with strength exercises help to quickly remove excess subcutaneous fat and tighten muscles.
Basic exercises in Crossfit
Crossfit can rightfully be considered the visiting card of 2 exercises: burpies and trusts.
Traverses are a combination of two exercises: a front squat and a bench press with a standing chest. There are many variations of the exercise: it can be performed with a barbell, 1 or 2 weights, with dumbbells, 1 or 2 hands.
Burpy . In simple, army language, this exercise "fell-
Basic exercises in Crossfit
The features of just two exercises already speak about how versatile Crossfit is, as a system of physical fitness.
That is why this type of training is officially used for the physical training of the military, rescuers, firefighters and employees of various special forces.
Crossfit Corporation
Crossfit is not just an official sport, it is a whole corporation. And in Russia today it is prestigious to have an official Crossfit certificate, which allows you to call yourself a certified trainer.
Gyms also do not stand aside, concluding agreements with the corporation, also passing certification and receiving certificates for the official right to carry Crossfit status. This is not so easy to do. Like any corporation, Crossfit is tough on the training, examinations of its trainers and certification of gyms.
Therefore, if your city has trainers and gyms with official Crossfit certificates, you are very lucky.
Crossfit Corporation
Like any sport, Crossfit has its “cons” and “pros”.
Cons Crossfit
The main disadvantages of crossfit are:
Difficulty in finding trained, certified trainers. Training is not cheap, especially for trainers in the provinces.
Lack of gyms equipped for most of Crossfit in most of Russia. And we are not even talking about certification and assignment of official status. Not every gym is ready to go for additional costs for the sake of this.
Sports Injury. Lack of mastery of the free weight technique can play a trick. That is why the choice of a coach should be meticulous, and attention to yourself and your feelings is true.
A large load on the cardiovascular system suggests that it is advisable to see a doctor before starting workouts. And if the doctors have doubts about your case, you must definitely warn the coach, or think about exactly how much Crossfit you need.
Cons Crossfit
Crossfit Pros
The main advantages of crossfit is:
Time saving. Unlike long fitness workouts, Crossfit can last from 15 minutes to 60 minutes.
Fast weight loss.
It develops the respiratory and cardiovascular systems. What prevents the development of diseases such as heart attack, stroke, reduces diabetes and fights against the scourge of our time -
Increases Physical Strength
A huge variety of exercises and programs.
Crossfit Pros
Crossfit is the most boring and diverse sport. In it there is always where to strive. Someone will always be either stronger or stronger than you. A kind, this is the most gambling kind of physical fitness. A lot of exercises and their combinations will allow you to create your own combinations of workouts. And it just gets better all the time.