Boosting your metabolism and revitalizing your daily routine are healthy ways to reduce your waistline and feel better (if that's your goal) without too much hardship. After all, losing weight is not the same as losing fat. It is not difficult to lose a few pounds of weight due to water withdrawal, but if your goal is to make a qualitative change in the body, then you will have to change your lifestyle. We have collected the best life hacks from fitness gurus. What you need to do in order to quickly lose weight and not turn on the way to the body of your dreams - read on.
Drink two glasses of water before every meal
It sounds counterintuitive, but you need to drink water to lose water and lose weight quickly, "says Lauren Slayton, nutritionist and founder of Foodtrainers in New York.
Two cups of water before meals will help reduce your appetite and make you feel full. And accordingly, the body will consume much fewer calories.
At the same time, it is worth avoiding mineral and carbonated water - they will provoke bloating and prevent you from losing weight quickly.
Only a few pounds of water "stuck" in the body may interfere with you to feel slim. Excess moisture not only provokes puffiness, but also gives a feeling of bloating. To normalize metabolic processes in the body and quickly lose weight, Jeffrey Morrison, doctor and founder of the Morrison Center in New York, recommends drinking tea with dandelion or fennel infusion, and adding celery and at least 500 mg of parsley to the diet twice a day.
Sleep eight hours a day
When you sleep 7. 5-8 hours a day, the body becomes more stress-resistant and your metabolism accelerates, says Morrison.
Daily intake of vitamin D3 also contributes to better recovery. According to one theory, with a low level of vitamin D3, the amount of hunger hormones increases, and the production of melatonin (responsible for the breakdown of fats) decreases, which will prevent the body from losing weight quickly.
Fasting at night
According to Brooke Alpert, a New York-based nutritionist and author of Diet Detox, cutting out food at least two hours before bed will give the body time to digest any leftover food, which will promote better sleep.
After one sleepless night, your metabolism may change significantly and you will want more and more simple carbohydrates to replenish your energy reserves. And this will inevitably lead to overeating, says Brooke.
Avoid processed foods
This means not only giving up the obvious "food junk" (chips, cookies, sweets), but also everything that is packaged (store-bought bread, pasta, cheese), including the "healthy" canned tuna and almond milk, in which there may be harmful additives - sugar and sodium. Choose whole grain breads from your local bakery and ditch anything made with white flour - it has no nutritional value. Avoid processed and low-calorie dairy products, including dietary Greek yogurt.
Strengthen the body
Strengthening the muscle corset of your body will always bring only benefits and help you lose weight quickly. Popular celebrity trainer Gunnar Peterson recommends starting with the plank exercise: stand in a plank position (forearms on the floor, belly and gluteal muscles tense and taut, legs straightened) at a distance slightly less than the length of the arm from the wall. Keeping your stomach straight (not moving from side to side), alternately touch the wall with each hand as many times as possible in one minute. Repeat the exercise at least five times. If your goal is to lose weight quickly, then each round you need to touch the wall at least once more.
Give up alcohol completely
Even from one sip. First, alcohol affects sleep, and we know that sleep disturbances affect metabolism and hunger. Secondly, alcohol contributes to the accumulation of excess fluid in the body. Third, the body will not start burning fat until it can handle this 100-, 200-, or 300-calorie shake. Each new sip over and over again will push you away from the opportunity to lose weight quickly.
Try high-intensity interval training (HIIT)
Oliver Lee, a trainer at Barry's Bootcamp in New York, recommends the following tabata home workout routine: Do each exercise as hard as possible for 40 seconds, followed by 20 seconds of rest.
Repeat the sequence of exercises four to six times.
- Alternating leg lifts to the chest.
- Air squats.
- Side lunges with alternating legs.
- Two push-ups + four "climbers" (pulling the legs to the chest in the "plank" position).
- Burpee: push-ups from the floor with pulling the legs to the chest, after which it is necessary to straighten up and make a jump up. Repeat the sequence of exercises as many times as possible.
Focus on protein and fiber
Protein and fiber stabilize blood sugar levels, and the body spends more time digesting them, which helps keep you feeling full for longer, says Alpert.
A sample diet from a fitness guru: chia pudding for breakfast, green shrimp salad for lunch, and wild salmon with fried cauliflower for dinner.
Sticking to specific meal times
Studies have shown that intermittent fasting can help you lose weight quickly. Alpert suggests sticking to a schedule with a limited time for eating, after which you should endure 12-14 hours without food (between lunch and breakfast).
You get a metabolic boost from an earlier meal, and since you mostly sleep during the fasting period, the less temptation you will have to avoid, says the expert.
Whichever way you choose to achieve your goal, you should understand that you can quickly lose weight only if you radically restructure your daily routine and revise the culture of eating. Be patient and consistent - and then you will certainly succeed!