50 ways to burn fat fast
Sport And Fitness / / December 19, 2019
Not necessarily strictly adhere to all the recommendations just read the article and choose what is right for you. The more points you perform, the easier it will be to achieve the desired result.
1. Eat more protein. Approximately 25-30% of the calories that you get from protein foods, burned during the process of digestion, as opposed to carbohydrates, for which the figure is only 6-8%.
2. Carefully read the product composition. Everything is simple: if you see a large amount of corn syrup or sugar, eliminate these foods from your diet. Also do not forget that low-fat yogurt can contain as much sugar, which is much better to eat a complete product instead of this "diet".
3. Do the exercises while standing. According to the research, any exercise performed while standing, not sitting, burns 30% more calories.
4. Combine exercise. Alternate exercises for the upper body with exercises for the lower body. This will allow qualitatively to work the muscles with very little break between sets, which means that training is more effective and takes less time.
5. Try to exercise with your eyes closed. This can be done only during execution of the exercise, in which vision plays a key role when the chance of injury due to minimal temporary blindness. Without visual information the muscles have to exert more effort to maintain balance, and you will burn more calories.
6. Do not avoid chores. Cleaning of the apartment is quite possible to count for the workout. So broom in hand - and forward. ;)
7. Snack salted or pickled cucumbers. One slice contains only 1 kcal.
8. Take greater steps. Step over a few steps, when climbing stairs, then again Tread as usual. This alternation of steps includes work more muscles, and as a result you burn more calories.
9. Look for inspiration. We all sometimes there are times when you want to drop everything and you do not understand what it's all done. So the motivation is better to think in advance. Communicate with people who are right for you an example, see the feature and documentary films about sports and health.
10. Set yourself goals. 5 km run faster, 100 times to sit down - it could be anything.
11. Reduce portions. Just eat less. Use a small plate.
12. Eat fewer carbohydrates. Yes, talking about it a thousand times. But the first one thousand would be superfluous. In one study, a group of subjects reduced the daily intake of carbohydrates by only 8%. As a result, men have lost about 3 kg of fat and gain 1 kg of muscle in 6 weeks.
13. First, perform power exercises with extra weight, and then run around. After weight training you'll be tired and therefore burn more calories in the short run, than if it ran fresh and full of energy. Work less, you get more. ;)
14. Arrange interval training. intensity alternation - another great way to get rid of extra calories.
15. Eat more foods that are high in fiber.
16. Use in salads dressing on the basis of vinegar. Vinegar and lemon juice perfectly burn fat.
17. Do not skip meals. What you missed lunch, and then eat the whole elephant for dinner, will not help you lose weight and make it worse. For a long time without food enters the body in a catabolic state: muscle will be burned for energy.
18. Try simulator VersaClimber. Being in a vertical position at runtime cardio, you burn more calories.
19. Spend less time watching TV.
20. Train at least 10 minutes 3 times a week. This is the case if you are incredibly lazy.
21. Try to eat smaller meals of potatoes. Potatoes raises the level of insulin in the blood and makes it so that your body stops burning calories and begins to accumulate fat reserves.
22. Large portions of food - only after strength training. According to research by the University of Nevada, in the digestion of food after strength training is spent on 73% more calories than the digestion of food without previous training.
23. Drink water before meals. For food in the stomach will be less space.
24. Replace side dishes of potatoes, pasta and cereals to vegetables.
25. Join the team. Find a company to run or join a football team, basketball or any other sport. When you're part of a team, skip a workout or lazy in the classroom becomes much more difficult.
26. Cut back on desserts. If difficult to completely abandon the ice cream, then take just one ball on trial instead of the usual two or three.
27. Brush your teeth more often. According to research conducted in Japan, men who often brush their teeth during the day, slimmer those who perform this procedure 2 times a day. Due minty taste that remains in your mouth after a tooth-paste, it is easier to give up snacking something sweet.
28. Change the number of calories consumed daily. Rather than use the same number of calories each day, preferably in a single day to eat more, and in another - less. Thus you will maintain metabolism in good shape, and your body will burn more fat than if you stick to the standard 2,000 kcal per day.
29. Always add at least a small angle of inclination during the treadmill. Only 1 degree tilt of the load level approaches running on a treadmill to run on the street.
30. Avoid high-calorie drinks. Water - the best choice.
31. Do not skip breakfast. Studies have shown that obesity cases among those who does not pass breakfast, There are 35-50% less likely than among those who neglects the morning meal.
32. Avoid semis. As a rule, they contain a lot of fast carbohydrates. And this is obviously not going to help you lose weight.
33. Snack between main meals. Not cookies, and fruits, vegetables, dried fruits or nuts. Your body will expend energy on digestion of food throughout the day, not just after breakfast, lunch and dinner.
34. Eat yogurt. According to research by the University of Tennessee, people who adhered to a diet high in calcium, have lost more body fat than those who consumed less calcium-rich foods.
35. Order in restaurants and cafes vegetable snacks. And do not lean on bread.
36. Eat nuts. They are perfectly saturated and provide the necessary energy for training. As a result, you get enough calories, but it does not get better.
37. Keep a calorie diary. Write down what and how much you eat. To do this, there are a huge number of special applications.
38. Include in your training sprint intervals. Short-term load to the limit with short intervals of rest in between excellent job with fat burning.
39. Keep up the mood. Sometimes the desire to eat is not due to hunger and stress or anxiety. If you find yourself on the fact that often eat while experiencing certain emotions, then you are in an emotional dependence on food. From this it is necessary to get rid of.
40. Shop is based on one. If you want to buy cookies or other sweets, instead of the "family" option, choose the smallest package: How many buy, and eat as much.
41. Keep a photo diary. Take a picture of yourself at the beginning of the struggle for weight loss, and then take photos, for example, every month. So progress is more noticeable and motivation will increase.
42. Run not on time, and for a certain distance. When you try to just keep in time, you can slow down and run a smaller distance. If you are tied to a certain distance, you will not be able to cheat and burn more calories.
43. Allow yourself indulgence in the diet once a week. Hard to stick to a strict diet and go without your favorite food. That is why many do not stand up and frustrated. So choose one day a week when you can have anything you want. But only in moderation!
44. Try to work out on the rowing simulator.
45. Eliminate from your diet of white bread. Refined carbohydrates we do not need.
46. Do not forbid yourself to your favorite foods. This paragraph is similar to paragraph 43. The more you limit yourself to your favorite food, the greater the likelihood that you will frustrate. If you really want, you can, but quite a bit.
47. Move more. If possible, walk in the lunch break, you walk to the subway. If you travel by car, leave it in the parking lot away from the office.
48. Observe sleep. Watch your favorite TV shows until 2 am - bad. You do remember that in a dream we will not only relax, but also losing weight?
49. Make your sleep more comfortable. Buy a comfortable bed. Hang a good blinds or curtains to the bedroom was dark.
50. Eat slowly. Satiety signal comes to our brain in about 12 minutes after dinner closure. The slower we chew food, the less we will eat.