Tidying up the body for a couple of three is quite realistic, it is only important to set yourself up, follow the rules of proper nutrition and go in for sports, ”says fitness trainer Yana Kovaleva.

“The very first thing you should do is just get up off the couch.”. Next is motivation, why do you need to lose weight? Buy a dress or swimsuit of the size that seems ideal for you and strive to fit into it, as the online publication for girls and women from 14 to 35 years old reports Pannochka. net power.

It is clear that only looking at a swimsuit or dress, you will not lose weight. It is necessary to approach the solution of the issue comprehensively. The fitness trainer advises, firstly, to exclude “harmful” products from his menu - flour products, sweets, fatty and fried foods. Try to drink more water instead..

- If it is difficult for you to remove something from your diet, try adding more vegetables in different forms. You will notice that you eat up faster (due to fiber), feel more cheerful (thanks to vitamins and minerals), lose weight (improve digestion) and less want to eat junk food, - advises Yana Kovaleva. - Salads, side dishes, smoothies, sauces - this way you can increase the number of vegetables in your menu. Use vegetables as snacks, replace vegetable smoothies with one or two meals.

Adopt the well-known 4-color rule. For example, 1 orange pepper, 1 yellow apple, 1 red tomato, 1 green cucumber and t. But remember that the body will absorb only 10 grams of carbohydrates in an hour - approximately as much is contained in 1 apple. It’s worth taking the second one and you will accumulate 4 grams of fat. Exactly so, imperceptibly, and extra pounds are gained.

The basis of the diet should be whole grains, rich in fiber, contributing to weight loss (buckwheat, barley, etc.. Use high-quality sources of protein - lean meat, fish, poultry, eggs, legumes, nuts. Avoid bites during the day. Keep a handful of dried nuts, sugar-free dried fruit, or vegetable chips on hand. When compiling a diet, it is important to adhere to the daily calorie intake. You can calculate your norm by the formula: 655 + (9.6 x weight (kg)) + (1.8 x height (cm)) - (4.7 x age (years)).

Sport.

Now about physical activity. Everything here is also very simple.. If you haven’t visited the gym before, then don’t rush to attack all the possible simulators. You do not need any training in the halls, for an unprepared body they can bring harm. And who needs it? You definitely don't need.

- just start walking for an hour. When walking, the stores of glycogen accumulated in the liver begin to burn first. Then glucose in the muscles begins to be consumed.. And only after that, that is, after 30-40 minutes of walking, fat in the muscles begins to burn, ”explains the fitness trainer. - Therefore, shorter walks will not help to get rid of fat.

The pace of walking should be such that you can freely communicate with the person. If breathing goes astray or shortness of breath appears, immediately reduce the pace of walking - this is not safe for the heart.

In addition to walking, start crouching at home. To get started, try to sit down 30-50 times a day. Every day, increase the number of squats by 5-10, bringing to 100 squats per day. There can be as many approaches as you want - the main thing is to get the set number of squats per day. The muscles of the legs and buttocks will tighten, and the free testosterone released during squats will help at night the migration of fat cells from subcutaneous deposits and visceral fat on the stomach into the muscles. And you already know how to burn it in the muscles - walk for at least one hour.

To squats you can and should add jump rope. Energy-saving jumps are superior to running, so even 10 minutes of training with this equipment every day will help you lose weight.. Remember that you need to jump correctly: pressing your elbows to the body, while bouncing is advisable only a couple of centimeters from the floor. Add exercise to cycling or swimming in the pool.

Psychology.

Who would have thought, but the more disorder in life and at home, the more problems a person has with weight. Scientists have proven this theory by conducting small experiments.. Those who had an almost perfect order in the kitchen lost weight much faster than those who had continuous chaos at the place of eating. It's all about psychology, because in a mess it’s easy to stumble on cookies or candy, which, of course, will provoke the appearance of an unwanted snack. And the order and the eye is pleasant, and the weight does not affect. By the way, cleaning burns extra calories.

In addition, many good beginnings related to a healthy lifestyle are often destroyed due to our inability to cope with emotions and stress..

Any diet breaks to dust as soon as difficulties arise at work or in personal life, as most of us out of habit calm ourselves with food. To prevent this from happening, determine what can cheer you up except for “goodies”. Watch the quality of your sleep, learn to meditate, practice mindfulness, use soothing essential oils - any tools are suitable in order to live life's difficulties as calmly as possible and not seize them with “harmful” products.

lady. siteua. org.