Did you have a New Year's resolution that you need to turn with seven or eight extra kilos, which appeared unknown from where? Well, i guess you're going to change your lifestyle and start practicing. To do this, you will need our advice on how not only to lose weight, but also to maintain weight.
Mass exercise is not for everyone. Even if you feel that seven extra kilos is a great motivation, introverted loners will not feel comfortable in a full gym or for a mass lesson for long. On the contrary, for some, a group of equally set-up people is something of a support group.
Loners don't just have to run. Much more effective is the need for fast and regular walking, which you can operate practically everywhere. Even on the way to work, when you have the opportunity and get off one to two stations earlier.
2. Don't burn the beginning
You should move every day, but it's usually unrealistic for busy people. Stick to the rule Better twice a week than nothing. Meeting your goals will help you not only a family that should respect your new lifestyle and will not mislead you, but also a properly selected companion. It could be a coach or a friend who's been practicing regularly for years.After a few lessons, she will not stop enjoying it and will not look for a reason to skip the exercise today.
3. Just 10,000 steps
In winter you burn more than in summer, so take a sharp walk. Walking does not burden the joints or spine. The ideal is to take 10,000 steps a day. Buy a pedometer and go. But if there are fewer steps, that's fine. "The easiest way to get in shape quickly is the rule of five 30 minutes of walking a week," recommends Jana Havrdová.
A good start is skipping the meat. Our ancestors didn't have it that often either. Try a couple of meatless weeks. Instead, serve heat-treated vegetables. Great is celery, carrots, beetroot. To cleanse the body will also help fresh vegetable juices. "The ideal detox mix is made from pieces of broccoli, tomato, kohlrabi, garlic clove, a quarter of onions, carrots, ginger, celery and beetroot. One glass a day will supply the body with minerals and nutrients and reduce the taste for sweets," recommends nutritionist Martin Škába.
A lot of people don't drink enough, and that needs to change. Unsathed water should always be available. Whether in a jug on an office desk or in a bottle in a car or purse. Drink after si si siees continuously all day than after glasses on ex.
Filtered water is suitable for the cleansing mode. Filter kettles do not cost much, and you can also buy pint bottles with a filter. After waking up, it is good to have a glass of water and then do a few exercises.A lot of people manage to lose weight thanks to lemon juice – slowly but surely. Every morning drink a glass of warm water (about 3 dcl) with freshly squeezed lemon juice and 3-4 teaspoons of ground flaxseed. This will promote not only immunity, but also digestion.
6. Build a menu
The basis of weight loss is to still have a plan of what you will eat. Prepare not only breakfast, lunch and dinner daily, but also do not forget about snacks. When you plan everything and calculate energy and nutritional values, you'll have a better overview. If you do not have time to spare, you can take advantage of, for example, already ready-made healthy recipes Stobklub.cz. Plan your meal and activity to see if your calorie intake exceeds your output. Then you wouldn't lose weight.
Another option is three interesting diets, which are not even diets, but lose weight after them. You can find them HERE.
And good advice: When you make a dietary mistake, never punish yourself by skipping another meal!You'd better add an extra mile of walking.
It's best to lose weight by adding a good dose of vegetables instead of side dishes to each meal. According to Chinese medicine, vegetables should be warm in winter so that we do not cool our bodies. This does not mean that you need to completely give up fresh salads.
Also add legumes. Do you know how to cook them properly? You should soak them all in water for twelve hours before cooking. Then pour it down, because harmful substances have washed into it. Boil the legumes in new water.
When visiting the bakery, focus on wholegrain and rye pastries. For example, in coat shops they have perfect rye and great bread. They're not cheap, but they'll definitely fill you up and make you feel good. Or try to bake rye bread at home.
You can use healthy oils such as flax, macadamia or hemp for salads. An interesting alternative is coconut oil.
9. Don't screw it up
Immediately after exercise, you should not eat. After 15 minutes, take unsweetened dried fruits and after half an hour a protein drink without artificial sweeteners or a protein bar without added sugars and preservatives.
Remember, there's always a crisis you have to be prepared for. Whether it's an illness, a friend's business trip that goes to practice with you, or a ski trip. It's certainly not your first attempt to lose weight, and the last ones probably failed. Recap why it was, and don't let it go this time. The main prerequisite for success is a programme with real objectives. Weight loss can also be pleasantly facilitated, e.g. by aromatherapy.