Add strength training to cardio
If you intend to lose more, you need to combine aerobics with strength training. Resistance helps to build up lean muscle mass, burning calories and keeping metabolism at a high level – this is especially important when the weight stops at an insufficiently small figure.
Conduct high-intensity interval training
Scientists compared the usual workouts to those that other 8 seconds of a serious load with 12-second recovery periods. The result: those who choose high-intensity interval training burn much more fat. Because giving all the best, you run fat-burning hormones.
When you go to dinner at the restaurant, learn the menu in advance, so as not to order something completely non-dietary. Studies show that people who visualize what they are going to eat fewer calories.
Eat more protein
This nutrient is essential for building and restoring muscles, it makes bones stronger and causes the body to burn more calories. To find out your daily protein norm, divide the new weight in half – this is the number of grams you need to distribute between meals during the day.
Get your dessert
The choice of desserts on a diet is small – fruit-berries and cottage cheese. But if you add them to cinnamon or vanilla, then you quickly deceive the body, bored in buns. Cinnamon, by the way, also regulates the level of sugar in the blood, and therefore will not let the hungry fool your head.
Bread is banned
White bread, buns, macaroni – to exclude. They contain simple carbohydrates, which are quickly digested, leading to a brief saturation and leaving behind only the heaviness and bloating.
Replace them with whole wheat bread from the coarse flour: combine it with non-starchy vegetables. These are complex carbohydrates, and they will help to maintain a sense of satiety for a long time, assisting in the fight against excess pounds.
Make it a rule to do exercises every day
Only 30 minutes and the benefits are invaluable.
Choose exercises that involve several muscles at the same time, train the cardiovascular system – so you start metabolism. For half an hour of intensive training burns up to 300 calories. The tone of all the body systems after such physical exercises will be a pleasant bonus for you. But do not forget to take short breaks, because calories are burned in the interval between exercises even more intensively.
Get More Sleep
30 extra minutes of sleep will help you feel more cheerful and fresh. 8-hour sleep increases metabolism. Also, according to research by Harvard University scientists, sleeping at least 7 hours a day is beneficial to a person, but those who sleep less than 5 hours weigh 2 kilograms more. Those who receive less than six hours of sleep per day are injuring themselves. In their body, there is more ghrelin, a hormone that stimulates appetite. They also have more cortisol, a stress hormone that promotes weight gain.
Form a New Habit
In advance, it is necessary to reconcile that it is required to change a life forever, and not only for the period of the program of growing thin. It is essential to return to past habits – the risk will return to gain weight again. The rules of healthy life – that’s what will keep you in shape always.
For example, get used to the following:
- To drink half an hour before breakfast a glass of water;
- Eat often, but in small portions;
- Do not eat later than four hours before bedtime;
- Daily spend a little time doing simple physical exercises;
- Abstain from the abuse of fatty, heavy foods;
- Sleep at least eight hours a day ;
- Sleep that helps to normalize metabolism.