On the eve of the main winter holiday, many girls are trying to bring their figure in order to beat their friends with ideal forms. But often these aspirations suffer a fiasco. If this situation is known to you first-hand, then this article is just for you.
If you work on getting rid of excess weight a few weeks before the holiday or right now, there are all chances to meet without 2-3 extra pounds. Most importantly, in order to achieve the desired result, you need to do everything correctly, without errors. And our advice will help you in this.
1) Observe the rule of “three whales”
This diet, cardio and strength training. It is necessary to choose a balanced diet program based on your age, weight, gender and your lifestyle.
Consuming a small amount of calories will force your body to process subcutaneous fat into energy. You also benefit from energy training, while making your muscles elastic. A systematic aerobic exercise in the regime of fat consumption will force the body in addition to burn subcutaneous fat. But you need to consider – in order for fat to be consumed, the body needs a lot of oxygen, so the intensity of the load should be average.
The most effective in fighting fat is a circular training. It involves doing the exercises one by one, in a circle. They can be performed for both time and repetition. In this case, between the circles it is necessary to rest for 30 seconds. Circuit training can be done 2-3 times a week.
And do not forget that such exercises can only be performed by a fully healthy person with a strong heart.
2) Do not allow liquid to stay in your body
Removing excess water from the body will help you get rid of 2-3 kilograms. To normalize the balance of fluid in the body, you need to drink every day 1-1.5 liters of clean water, the daily intake of salt should be reduced to 3-5 g. Alcoholic beverages and coffee should be absent in your diet.
It is necessary to diversify the nutrition of foods that help to remove fluid from the body. It can be …
- Bread from wholemeal flour
Morning exercise will also not be superfluous.
3) Move more actively
Movement – a pledge of health, as well as a simple and good way to burn calories. Give preference to walking on foot, climb the stairs, and not on the elevator. Walk in the fresh air, choose an active holiday.
You may also like to read: 8 Small Changes To Help You Achieve Your Ideal Weight
4) Do not overdo it with training
You should be competent, without superfluous fanaticism to approach to sports trainings. It is necessary to take into account the level of your training, individual characteristics, as well as take into account the state of health.
Excessive training can threaten you with trauma or impairments from the nervous system, as well as heart problems. Overload leads to insomnia, fatigue, decreased performance, irritability, palpitations, shortness of breath, apathy, pain in the heart. If you have these symptoms, you need to reduce the intensity of the load, and maybe even have to skip classes.
Do not need to spend in the gym days and days. It will be enough three to four times a week for one hour of training.
5) No hard diets
Many girls make a big mistake when they steal themselves with strict diets. Your diet should be full and balanced, even when you lose weight.
When making the menu, take into account your gastronomic preferences, so that changes in nutrition do not cause you discomfort.
Fruits, vegetables, dairy products, cereals, meat, fish, nuts should be on your menu every day. Sweets, sugar, fast food, sauces should be banned or their consumption should be minimal.
The main rule when losing weight – there is no “prohibited” food, and there is their reasonable use. But it works under condition of absence of any problems with health.
6) Eat often and in small portions
Your meals should be divided 5 times a day: breakfast, snack or lunch, lunch, afternoon snack and dinner.
Eat small amounts every 3-4 hours. This will help you cope with the feeling of hunger and not overeat.
7) Do not put your hands down if excess weight goes too slowly
First of all, you need to have patience. The human body has the ability to adapt and regulate internal metabolic processes when it is affected by changes in diet and intensity of exercise.
Therefore, in such periods of adaptation, the extra pounds do not go off as quickly as you would like. You might think that all your efforts were in vain.
This “stagnation” is possible if you have long observed a low-calorie diet with a small amount of carbohydrates and consumed a lot of protein foods. In order to start the mechanism of losing weight, you will need to temporarily increase the intake of carbohydrate food and limit yourself to protein.
Fighting with extra pounds, more trust your image in the mirror and rely less on the scales. If you feel the change for the better, it means that you are on the right track. If not, then you should seek help from a specialist – a fitness trainer and nutritionist, who will help you cope with your problems.Tags: lose weight