How to weight loss

How to weight loss

How to weight loss

How to weight loss

How to weight loss?

Everyone wants to know how to lose weight fast. We know the usual routine "take care of your diet and exercise regularly". But if it's that simple, there would not be so many fat people in this world! and How to weight loss ?

Among all the lies and exaggerations surrounding the weight loss industry, it can be difficult to separate exaggerations and lies from the truth.

That's why in today's article I'm going to share with you 14 things you should do to How to weight loss. By following these 14 tips, you can lose weight safely and stay slim all year.

WARNING: SOME OF THE INFORMATION YOU READ CAN CONTACT WHAT YOU KNOW ABOUT THE How to weight loss.

How to weight loss :

Tip # 1: Stop eating that salad

This is a well-known habit, especially among office workers. You order a large salad with nothing but vegetables. Your colleagues see what you eat and applaud your efforts How to weight loss.

But before 2 pm, you're hungry and you start looking for cookies and chocolates to snack on. How is one step forward and two steps back in your attempt to lose fat? While there is nothing wrong with having salads for lunch, how to weight loss you should add clean proteins like eggs and chicken breasts, How to weight loss as well as good fats like avocados or guacamole in your salads.

Remember this: every meal should have a protein component. These proteins and fats give you more confidence after a meal and will maintain your blood sugar level for a long time. You will not look for unhealthy snacks in the office after lunch.

How to weight loss 

Tip # 2: Replace all unhealthy snacks at home and in the office

Contrary to popular belief, nibbling is really productive for fat loss.

(How to weight loss) Eating healthy snacks between meals will help maintain a stable level of blood glucose and keep your metabolism high. As people eat at their convenience and the food around them is generally available,how to weight loss  it is important to keep healthy snacks like dark chocolate, nuts, dried fruit mixes, fruits or even scrap. Discard all others.

Or give them to a colleague you hate.

How to weight loss 

Tip # 3: Start a simple workout routine

Each fat loss and How to weight loss program must have an exercise component. This does not even require an exercise such as jogging or swimming. If you have never done any exercise in your life, you can even start something as simple as brisk walking every day for 20 minutes and increase the intensity from there.

The main objective is to stay active and increase your metabolism.
As you get fit (and do it), increase your intensity and challenge your body to reach new heights.

How to weight loss 

Tip # 4: Stop jogging in steady state

If you've been running for a while and have not seen any significant results in losing weight, it's time to move on to more challenging workouts. Running is a good exercise to develop your cardiovascular endurance, but it is not the best to lose weight.

To burn fat effectively, you need a workout that increases your heart rate to at least 80% of your maximum heart rate and allows you to burn as many calories as possible in the shortest time possible.

Exercises for the whole body, such as burpees, squats, deadlifts, shoulder pads and rows, give you more for your time dedicated to exercise. Perform each exercise for 30 seconds with a 30-second pause between 3 sets before moving on to the next.
Do this for 10 to 15 minutes a day and you will see results beyond what you have experienced during months of trotting.

How to weight loss

 Tip # 5: Do not completely avoid carbohydrates

When carbohydrates have replaced fats as the main factor of weight gain, many people completely avoid all known types of carbohydrates. Personally I have a colleague who avoids carbohydrates like the plague. how to weight loss  Let me clarify things. All carbohydrates are not bad. Our body needs carbohydrates to function properly.

Carbohydrates are the main source of energy in our body. In fact, our brain works mainly on carbohydrates. Depriving your body of carbohydrates can have detrimental effects on your body.

Each type of food has its time and place of consumption. In general, you should only eat low glycemic index carbohydrates, such as brown rice, dark leafy vegetables, how to weight loss  multi-grain bread, oatmeal, etc. It is better to eat foods with a high glycemic index, such as bananas, juices, rice, potatoes and other processed products. Only right after the intense exercise.

How to weight loss

 Tip # 6: Set realistic and measurable goals

Many people drop out of a fat loss or training program after about a week because they do not see the desired results. First of all, you must remember that you did not get fat overnight.

You should How to weight loss not expect a miraculous how to weight loss . Setting realistic and measurable goals will help you stay motivated and achieve your ultimate goal of losing weight. So, what is considered a realistic goal? Losing 0.5 to 1 kg per week is realistic. Losing half an inch in your height after two weeks is realistic and How to weight loss.

Of course, you must be completely honest with yourself when you achieve these goals. Ask yourself if you really follow the exercise program religiously. How many times have you cheated on your diet?

How to weight loss

 Tip # 7: Focus on building muscle

Some people may disagree with me about the fact that exercise and bodybuilding are important for fat loss. For me, fat loss involves changing the composition of our body, reducing fat and increasing fat (muscles). The increase in fat-free mass will invariably contribute to the reduction of body fat.

For every pound of muscle in your body, you burn 35 to 50 extra calories a day. Fat, on the other hand, burns only 2 calories per pound. So the more muscle you have, the higher your metabolic rate how to weight loss.

And contrary to popular belief, having more muscles is what will give your body those sexy curves that the opposite sex desires.

How to weight loss

 Tip # 8: Invest in a whey protein supplement or a meal replacement

It is not always easy to prepare 3 meals a day with 3 sandwiches.how to weight loss  Therefore, for convenience, it is recommended to buy a good whey protein supplement or a meal replacement.

Just add water or milk and you will get a portion of quality protein.

How to weight loss

 Tip # 9: make small changes and stay with them for 21 days

Let's be honest with ourselves. How to weight loss involves a change in behavior and lifestyle. His current lifestyle has taken him to the state in which he is now. Continuing on this path is obviously not the fastest way how to weight loss. We all know that changing behavior is the most difficult thing.

That's why we have to make small changes every day that are more acceptable to our body. For example, if you currently drink two cans of soda per day, reduce them to one can per day. Then, next week, reduced to one every two days. You get the image. And for any program that decides to start, stay there for 21 days. Statistics have shown that any change in behavior takes 21 to be accepted and approximately 60 days to become a habit how to weight loss.

So, no matter how much I hate a current diet or exercise program, I persevere for 21 days. You'll be glad you did.

How to weight loss

 Tip # 10: Surround yourself with like-minded people

Some people depend a lot on social support, others are less so.

If you belong to the previous group, it is important to consider this aspect of motivation, especially when you start a fat loss program. During the first 21 days, it is important to stay motivated and focused on the objectives you have set. You have to face challenges and difficulties throughout the program and How to weight loss.

Like the days when your thighs are so painful after doing squats all over your body or even good news, like when you manage to lose an inch of your height. If you have friends who participate in the fat loss program with you, it's perfect! Share your results and what you think about the program with them.

Talk to fitness professionals. Join online communities or Facebook groups to share experiences and gain knowledge.

Also, do not focus solely on how to weight loss. Enter the full health and fitness experience. Buy fitness magazines, visit fitness sites. Examine the physical shapes you want to achieve and set them as wallpaper. Do what you need to stay motivated.

How to weight loss

 Tip # 11: Train your legs

I'm not just talking about jogging here; I'm talking about heavy squats, strides, deadlifts, etc and how to weight loss . If you have ever done squats before, you will know that it is one of the most demanding exercises in the world. Sweat like a dog as if you had run a mile and a half. But it is also one of the best exercises to develop general strength and, of course, burn calories how to weight loss.

Leg exercises, such as squats, are usually compound exercises and, as such, burn more calories. Even if you do not do weighted squats, just doing squats with weights can be just as difficult. To be honest, during my first 5 years of training, I never trained my legs.

I always thought that the upper body was more important and that the squats could stunt your vertical growth. This is a mistake. Since I started to crouch, my strength has increased and my body fat has been constantly low throughout the year. Now I do squats at least once a week, otherwise, my training is never completed how to weight loss.

If you've never trained your legs before, believe me, start training with squats and you'll be surprised at the results you see. And yes, you can thank me later.

How to weight loss

 Tip # 12: Keep a diary of your meals

Many people do not realize how many calories they consume each day. You think you eat less by skipping a meal here and there. But he never considers refreshments, large frappuccinos or cookies distributed by his colleagues and puts them simply during the day. If you take everything you eat (and I'm talking about everything, including these ments) in a food diary, you'll be surprised how many calories you eat.

Yes, I know it's very painful to record everything. But do yourself a favor and do it for a day. It will be an absolute revelation.
How to lose weight fast Tip # 13: Learn to love water and how to weight loss.

Perhaps the most neglected cause of weight gain, the liquids you consume may contain many calories. A can of soda contains almost 150 calories. A large Frappuccino mocha contains 420 calories. Take a soda and a frappuccino every day and you will earn one pound per week and How to weight loss.

 How to weight loss Because we can swallow drinks without any doubt, liquid calories are more harmful. The fruit juices are not better. All contain natural fruit sugar, fructose, which, like all other sugars, if consumed in excess leads to weight gain. One of the quickest ways to lose weight is to always choose water before all other drinks.

Water has no calories and is a natural source of hydration for our body. Simply by replacing all your other sugary drinks with water, you will quickly see the results of weight loss.

How to weight loss

 Tip # 14: Limit alcohol consumption

I know that it is almost impossible to completely abstain from drinking alcohol. But if your goal is to find the fastest way How to weight loss, you should reduce your hours of happiness and how to weight loss.

How to weight loss Alcohol is a toxic substance without nutritional benefit. How to weight loss  In addition, each gram of alcohol contains 7 calories. how to weight loss Some cocktail glasses with their sweet mixers can easily accumulate at least 1000 calories or more per night.

You should also know that alcohol is an appetite stimulant. So do not be surprised if you're hungry after a festive night and how to weight loss.

how to weight loss Of course, this results in additional calories in your body that you do not need. If you concentrate on developing muscles, excess alcohol reduces your testosterone and increases the levels of cortisol (stress hormone), which reduces the ability of your body to develop your muscles effectively and How to weight loss.