These are healthy ways to boost your metabolism and revitalize your daily routine, reduce your waistline, and feel good without much hassle (if that's your goal). After all, losing weight is not the same as losing fat. It is not difficult to lose a few pounds due to dehydration, but if your goal is to make a qualitative change in your body, you need to change your lifestyle. We have collected the best life hacks from fitness gurus. Read what you need to do to lose weight fast and not lead to the body of your dreams.
For two glasses of water before each meal
It's the other way around, but you have to drink water to lose water and lose weight fast, "said Lauren Slayton, founder and nutritionist at Foodtrainers in New York.
Two glasses of water before a meal will help reduce your appetite and make you feel full. And therefore the body will consume fewer calories.
It is also worth avoiding mineral and carbonated water - it will cause swelling and prevent you from losing weight quickly.
Just a few pounds of water "squeezed" into your body can prevent you from feeling thin. Excessive moisture not only increases swelling, but also gives a feeling of swelling. To normalize metabolic processes in the body and lose weight fast, Jeffrey Morrison, a doctor and founder of the Morrison Center in New York, recommends drinking tea with an infusion of dandelion or dill and adding celery and at least 500 mg of parsley to the diet. day.
Sleep eight hours a day
Morrison says that sleeping 7, 5-8 hours a day makes the body more resistant to stress and speeds up metabolism.
Daily intake of vitamin D3 also helps in better recovery. According to one theory, a small amount of vitamin D3 increases the amount of hunger hormones and reduces the production of melatonin (responsible for the breakdown of fats), which will prevent the body from losing weight quickly.
Fast at night
Brooke Alpert, a New York-based dietitian and author of Diet Detox, says cutting out food at least two hours before bed will give your body time to digest the rest of the food, which will help it sleep better.
After a sleepless night, your metabolism can change significantly and you will want more simple carbohydrates to increase your energy reserves. Brooke says this will inevitably lead to overeating.
Avoid processed foods
This means giving up obvious "food waste" (chips, cookies, sweets), as well as everything packaged (store-bought bread, pasta, cheese), including "healthy" canned tuna and almond milk. May contain harmful additives - sugar and sodium. Choose whole grain breads from your local bakery and choose any ditch made with white flour - it has no nutritional value. Avoid processed and low-calorie dairy products, including Greek yogurt.
Strengthen the body
Strengthening your body's muscle corset will always only benefit you and help you lose weight faster. Well-known trainer Gunnar Peterson recommends starting with a wooden workout: stand in a wooden position (arms on the floor, abdominal and gluteal muscles tense and tense, legs straightened) at a short distance from the wall at arm's length. Hold your stomach straight (do not move from one side to the other) and touch the wall as many times as possible with each hand for one minute at a time. Repeat the exercise at least five times. If your goal is to lose weight fast, you should touch the wall at least once in each round.
Abstain from alcohol altogether
Even a sip. First, we know that alcohol affects sleep, and we know that sleep disorders affect metabolism and hunger. Second, alcohol helps the body to store excess fluid. Third, the body will not start burning fat until it can handle these 100, 200 or 300 calorie concussions. Each new sip will take you away from the opportunity to lose weight over and over again.
Try High Density Interval Training (HIIT)
Oliver Lee, a trainer at Barry's Bootcamp in New York, recommends the following home sports rules: Do each workout as rigidly as possible for 40 seconds, then rest for 20 seconds.
Repeat the sequence of exercises four or six times.
- Alternate leg lifts chest.
- Air bubbles.
- Lungs with alternate legs.
- Two push-ups + four "climbers" (legs pull chest in a "wooden" position).
- Burpee: pushing the legs off the ground by pulling the chest, then you need to straighten and make a jump. Repeat the sequence of exercises as much as possible.
Focus on protein and fiber
Alpert says that protein and fiber stabilize blood sugar and the body spends more time digesting them, which helps you feel fuller for longer.
An example diet from a fitness guru: chia pudding for breakfast, green shrimp salad for dinner and wild rose with roasted cauliflower for dinner.
Adapt to special meal times
Studies have shown that intermittent fasting can help you lose weight fast. The expert suggests sticking to a schedule with a limited time to eat, after which you should endure 12-14 hours without food (between lunch and breakfast).
You get a metabolic boost at an earlier meal, and because you sleep mostly during fasting, you will have to avoid less cravings.
Whichever way you choose to reach your goal, you need to understand that you can lose weight fast only if you radically rebuild your daily routine and change your eating culture. Be patient and consistent - then you will definitely succeed!