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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Her love for art started at a young age, however was held back for several years after her transfer to Italy.
After having lived in several cities, she finally arrived to Milan: being unable to hold her passion back, she takes the brushes again and paints explosions of colours and shapes with acrylic on canvas, searching for the beauty in everything. Ines defines herself as the daughter of nature and for this, very often, she makes this last integral part her work: flowers, plants and animals brighten up her paintings in several ways.
The artist would like to immortalize her sensations, which just as the larks continue to fly from one emotion to the other: ‘Life gave me a coloured range of experiences through which I came back to painting’ from here comes the title of the exposition Moods.
Each and every mood of hers comes alive in human faces, anthropomorphic figures and Ines being aware of the sudden changes of this river of emotions, would like to live it to the fullest, transmitting it on the canvas: her intention is to get emerged what we feel and live in our daily life, giving value and meaning to our thoughts, very often suffocated and repressed in the labyrinth of the society.
Giulia Avogaro
If not Bodyflex, then WHAT?
Bodyflex is, first of all, a respiratory technique based on hyperventilation of the lungs. In the article “Bodyflex. Benefit? Harm? ”The question of the possible harm of this type of physical activity was fully disclosed.
So, for any reason, you decided to abandon Bodyflex. Health does not allow, doctors do not allow, no time for the gym, no money for expensive workouts either, or self-confidence disappears on the 2nd week of going to the gym ...
What to do? The body will not put itself in order.
Thank God progress does not stand still. And when one problem arises, a number of solutions are found. Below are the main types of replacement of Bodyflex with related types of physical activity. Each view is described for beginners to understand, understand, try on each of them and make a choice.
If not Bodyflex, then WHAT?
Solution No. 1. Oxisize
The closest type of physical activity to Bodyflex is Oxisize. It is also based on breathing, but the main difference is the absence of a long breath holding.
Execution technique:
Inhalation through the nose, deep. First, the stomach is filled with air, rounded.
When the stomach is full of air, 3 short breaths follow, which completely fill the lungs with air.
The lips are folded in a tube, as with a whistle, and an intensified, quiet exhalation follows. The stomach is pulled in and sticks to the back.
When all the air has come out, short 3 exhalations follow, which empty the lungs as much as possible.
To get the result, you need to perform about 30 such breathing series along with exercises daily.
But Oksisayz also has its contraindications:
Cardiovascular diseases;
Strict diets of 1300 kcal;
Chronic forms of nervous disorders;
Postoperative period;
Acute and chronic lung diseases;
Pregnancy. Here opinions are divided and there is no clear answer.
Before embarking on the Oxisize breathing technique, it is also necessary to consult a doctor.
Solution No. 1. Oxisize
Decision number 2. Vacuum for the abdomen
This exercise is taken from yoga and is widely practiced in bodybuilding and classical fitness. One of the most popular vacuum practitioners was Arnold Schwarzenegger. It is aimed at strengthening the transverse muscles of the press, which encircle the waist line like a corset. Vacuum for the abdomen maximally utilizes these muscles, forming an expressive waist line desired for everyone.
The vacuum technique is very close to the Bodyflex technique:
Deep breath through the nose, filling and rounding the abdomen.
Reinforced expiration. The stomach sticks to the back.
Holding your breath for up to 60 seconds!
Perform 3-5 approaches. Up to 5 times a week.
As with any breathing exercises, the vacuum is not deprived of contraindications:
Exacerbations of the gastrointestinal tract;
Critical days;
Pregnancy;
Postoperative period;
Pressure problems.
It can be done, but very carefully:
Cardiovascular diseases;
Pulmonary disease;
Hernia in the abdominal cavity;
Weak abs and large belly;
A disease of any internal organ adjacent to the diaphragmatic septum.
Decision number 2. Vacuum for the abdomen
Decision number 3. Strap
The bar is one of the most popular exercises in sports in general. It is aimed at strengthening the muscles of the press, back, arms, buttocks. It develops stamina. Very useful for hernias in the lumbar spine.
Execution technique:
Take emphasis lying down.
Lean on your elbows, their location strictly under the shoulders. Put your feet on socks about 10 cm wide from each other.
Heels, hands do not touch each other.
Head, neck, back, pelvis are a single line.
The abdomen is tense and depressed.
Hold the position for as long as you can. There are no restrictions on the maximum time.
3-5 approaches. Do it every other day to allow the muscles to recover.
Of all the above exercises, the bar is the most useful exercise.
Again, be careful if you have:
Cardiovascular diseases;
Pulmonary disease;
Hernia in the abdominal cavity;
Weak abs and large belly;
A disease of any internal organ adjacent to the diaphragmatic septum.
Decision number 3. Strap
Decision number 4. Yoga
If you have time and money to visit the gym, but there is no desire to pull iron, jump in group classes. You want a calm type of training - yoga is a great option.
She is distinguished by gentle breathing exercises. Physical exercises are performed smoothly, without jerking. It involves the work of all muscles, both primary and secondary, very small. Develops a stretch. It has a sedative effect.
There is only one contraindication - an inattentive, incompetent coach.
If a:
You have never been approached for a workout;
They have never contacted you, corrected the execution technique or confirmed the correctness of the execution;
If there are a lot of trainees in the gym and there is not enough space;
Go away and continue your search.
Decision number 4. Yoga
The article presents 4 great solutions. Each of them has a lot of variations and complications. Your task is to START.