How to lose weight - basic principles
August 15, 2014
- How to lose weight - basic principles
- Exercise stress
- Completeness teens
Many women are concerned about weight loss. And each of his decisions chooses the path of struggle against excess weight. What can you do to lose extra inches?
We often indignantly ask themselves and others question: why some people can eat whatever they like without compromising figure, but you are not among them.
The reasons may be different. The case could be in the most food, genetics, lifestyle or family.
But do not despair, you are able to control the situation.
Add, and do not exclude products from the diet
Eliminating from your diet any product, you are giving the brain a signal that you are deprived of something, and therefore, it is necessary to compensate for something else. This is how we react to a situation where we have something to take away. So add to the diet of fruit, vegetables, dried fruits, low-calorie dishes prepared on new recipes for you. This will allow you to give up high-calorie foods without feeling as if there is something you are depriving yourself.
Forget the workout. Walk
If the word "training" is an invincible repugnance, with peace of mind pass by the gym. Instead, go for a walk - alone, with friends, ride a bike. Maybe you have the possibility to make horse riding? Doubly good - along with the exercise you will be able to communicate with animals that perfectly relieves stress
How to beat stress? Create an oasis
Reduce calorie pet food
Cook pizza with low-fat cheese, meat and fish bake in foil, without oil; Replace ice cream on fruit yogurt, do not add sugar in coffee and tea.
The best drink - water
Water quenches thirst quickly, contains no calories, cleanses the body, and finally - we are made out of it by more than half, which means that it is absolutely essential to us. To temper the appetite, drink a glass of water before every meal - the water partially fills the stomach, and you will feel less hungry.
The greater the plate, the more food I want to put on it, because a fair portion of it looks like a very small, and you subconsciously feel that you it will not be enough. Here you can eat your fill exactly the same portion, if you eat it with a small plate.
Eat at the dining table
Or the kitchen, as long as it was not a computer in front of him - the TV. Do not be distracted by multiple sources of information during the meal, focus on the food - it is worth it.
Cook on all low-calorie dishes
If you have to cook separately for themselves and other family members who are not seeking to lose weight, the probability of the failure of your program of weight loss is very high. Encourage family members that for them would be better if they would have the same as you - then perhaps they will never have to struggle with excess weight.
Connect with like-minded
Meet with people who, like you, seeking to lose weight. Share your way to lose weight, keep each other together go on walks and hikes - of course, take it with only healthy food. If the region in which you live, even such a community, create it - fortunately, thanks to the Internet is simple.
Prepare for the fight against overweight
- Knowledge - is power. Arm yourself with all the necessary information on the issue of interest to you, look for articles about healthy eating
Healthy eating - do not limit yourself to eating
Required physical activity, you should know how to eat and what steps to take on the way to a slim figure
Practical tips for a slim figure
- Get support. It is important that people close to you and friends to understand your problem and to support you in your decision to get rid of unnecessary kilograms. Consecrate them in their plans, they will help you if necessary.
- Keep a journal. Write to how much and what you eat for a day, fix the amounts of physical activity. You can also take photos of portions of food that you eat during the day, so the picture becomes clearer.
- Think about what you eat. If, during the meal your thoughts soar somewhere far away, you can eat a lot more than you need, and it will only aggravate the problem, from which you are trying to get rid of. Do not rush, listen to your senses, feel the flavor and get the pleasure of eating.
Do not expect instant results. When it comes to the fight against obesity, it is important to realize that the real result can not be achieved in record time.
This is often a long-term process, but your efforts will reward your good health. Important in this process, discipline and faith that things will work. Very many people manage to lose weight, but it is important to understand that it will take a certain time. For people who are watching their weight, this process lasts a lifetime. It is always important to remember that weight can be controlled, but it does not mean that you have a lifetime to give up foods that you like and completely change your lifestyle. Over time, monitor their weight will have a habit, you will not perceive it as a duty and a constant struggle with overweight.
How to lose weight in the legs - not a single diet
July 4, 2010
- How to lose weight in the legs - not a single diet
- Exercises for buttocks, thighs and legs
- How to get rid of excess fat in the legs and thighs
- Exercises to slim legs
- Technique of breathing exercises "Body flex"
Lose weight in the legs is much more difficult than to gain a slender waist. However, if some effort, you can achieve good results. Most important for the elimination of excess fat anywhere in the body - a proper diet
Proper nutrition - the basic precepts of healthy food
and regular physical activity.
Do not load up to a full sense of satiety. Your goal - to get satisfaction from eating, but it is not the same thing. To do so, first, there is slow. It is a psychological trick that works on your brain: he thinks you eat more than they really are, if you eat slowly. As a rule, no matter what and how much you eat, the brain gives the body a signal of saturation twenty minutes after you have started. In addition, high-quality and tasty food also helps to create a feeling of satiety. The greater impact is on the taste buds, the sooner you will feel the satisfaction from eating it, not just a feeling of satiety.
Do not drink high-calorie drinks. If you want to lose weight, soft drinks, energy drinks and so on, for you are banned. Firstly, they are very high in calories, and secondly, they dramatically increase the blood sugar level
Blood sugar - one of the main indicators of human health
, Which leads to increased insulin production
The principles of action of insulin - the science of saving lives
. Third, all these drinks to quench thirst is not as effective as water. Fruit juices you can drink, but only freshly squeezed and without sugar. They are useful, but they need to drink in moderation. The fact is that when you drink fruit juices, you get a lot less fat than when you just eat fruit. A fiber is necessary for the normal operation of systems.
To lose weight in the legs, and just maintain a healthy weight and good health, you need every day to drink at least eight glasses of water a day. Furthermore, it is possible to drink coffee and tea - without sugar and cream.
Another important piece of advice for those who want to get rid of excess fat on the legs - is necessary to maintain the right balance of proteins, carbohydrates and fats in the diet. To make the body burn fat faster, much of the food consumed should contain mainly proteins. To Metabolism
Improves metabolism and losing weight without dieting
consistently and effectively, you need to have four to five times a day in small portions; Each serving should contain protein foods. Good sources of protein are relatively low-fat beef, chicken (without skin), eggs, tofu, fish, and so on.
You will also need carbohydrates, but avoid refined, or simple members of this food group. These include white bread, white rice, pasta. Useful, complex carbohydrates to help lose weight, contained in fruits and vegetables, legumes, whole grains in products, nuts and seeds.
Avocados, olive oil, eggs and fish contain monounsaturated fats, which must include a diet. Should be excluded from it saturated and trans fats, which are rich in semi-finished products and fast food.
Walk - every day, and a fast pace. Regular walking outdoors will invigorate and help to cope with the excess fat on the legs. Thus it goes fat, and does not turn into muscle, both at a higher intensity. Taking a walk at least twenty to thirty minutes a day, while eating correctly, you will very soon replace as excess fat on the legs gradually disappears.
Perform squats. This simple exercise is indispensable for those who want to lose weight in the legs. Squats help to get rid of excess fat on the legs and replace it with muscle mass, which in itself, even at rest, consumes more calories than fat tissue.
It is advisable to perform at least ten sit-ups before and / or after a meal. They also need to include in their regular workout. As usual ups will be given easily, start to perform squats on one leg - to maintain balance it is recommended to lean one hand against a wall or chair.
That is distributed in your body fat, can not be changed in the same way as it is impossible to change the natural shape of your body. And you can not regulate the process of losing weight so that, for example, to remove the extra five centimeters in the legs, chest and leave everything as is.
People are gaining fat and get rid of it as nature intended. However, make your legs slimmer quite possible.
- Eat a healthy diet: more fruits, vegetables, lean proteins and whole grains; less refined sugar and saturated fats. Proper nutrition - it's a healthy way to harmony.
- Exercise regularly. To feel cheerful, stay healthy and not gain weight, you have to train at least three times a week for half an hour. The greatest benefit is bringing a combination of aerobic and anaerobic exercise. Pay special attention to the exercises for the thighs, but do not forget about other parts of the body.
- Do sit-ups in 3 on call 15 times. Keep your back straight; If desired, you can squat with dumbbells. This exercise not only strengthens the muscles of the legs, but also develops endurance.
- Lunges. Starting position: Stand with feet shoulder-width apart. Put your right foot forward as far as possible, and slowly squat, moving your body weight on your right leg. Crouch as low as possible, then slowly get up and lunge left foot. These exercises strengthen the muscles of the buttocks and inner thighs.
- Lie down on your back. Lift one leg 30-40 cm from the floor and make it revolutionary movements: 5 times clockwise and 5 times - against. Do this exercise 15 times for each leg.
How to lose weight quickly in the legs
To lose weight quickly in the legs, one diet is not enough. Rather, the desired results will help to cardio.
If you want to lose weight really fast in the legs, you'll have to deal with cardio 6 days a week. Some enthusiasts are beginning to practice every day, and it's not always going to benefit: the motivation may not be enough for a long time, people quickly get tired, and even abandoned the training. However, if you believe in your motivation, you can try to train seven times a week. Do what the maximum load on the muscles of the legs and thighs: run, dance, kickboxing.
- Before each exercise warm up for 5-10 minutes.
- Try interval training: 60 seconds of intense exercise sessions 2-3 minutes in a slow mode, and again burst of activity for 60 seconds.
- Each training session should last 30-60 minutes. Less than half is insufficient to accelerate the metabolism and together with them - the burning of calories.
- Finish the workout, gradually slow down, for at least three minutes. Sudden change modes can be harmful for your body.
- After a workout, take a few minutes stretching all muscle groups, paying special attention to the muscles of the legs and thighs.
- Use dumbbells under certain habitual exercise such as squats. This allows you to burn even more calories and therefore will achieve excellent results.
- Several times a week, go to yoga classes. By themselves, the asanas are very useful not only for physical but also for mental health. Yoga instructor, as a rule, are taught not only to correct the exercises, and the right inner spirit. Yoga helps you to become more balanced and confident.