In this article we show you how you can recover the lost time and to lose the extra kilos that have won in recent times, in less than 1 month. Let’s get it on?
If it was vacation, did excess food was given to laziness and not practiced physical exercise, it is natural to have increased weight. But do not worry, because you can lose more pounds in less than 1 month. How? We will show you in this article.
HOW TO LOSE MORE POUNDS IN LESS THAN 1 MONTH: POWER
In the first place, we will tell you that there are no miracles and that, to lose weight quickly but healthy, will have to practice a healthy and low-calorie (with a lower energy value daily) and regular physical exercise.
Follow a balanced diet, rich in vitamins and minerals, is one of the best allies to confront the famous post-holiday, which is characterized by depression, irritability, fatigue, sadness, apathy, anxiety, insomnia, muscle pain, tension, nausea, among others.
In this sense, we leave you some recommendations to make your diet more balanced and low-calorie:
1. MAKE REGULAR MEALS THROUGHOUT THE DAY
The first step is to establish eating routines. Eating every three hours in small amounts and never skip meals allows you to keep the blood glucose stable and avoid the breaks that lead to the consumption of more food energy and high in sugar or fat.
2. ALWAYS TAKE THE BREAKFAST
Never abdique of breakfast. It is not necessary that it be a meal with a high volume of food, especially carbohydrates, but should include foods such as fruit, dairy products slim, dried fruit, eggs, oatmeal. This way, you will be able to better regulate your appetite throughout the day and avoid hunger pangs.
3. START YOUR MAIN MEALS WITH VEGETABLE SOUP
Eating soup at the beginning of the meals is also a very important point to control the satiety and decrease food intake in the dish. In addition, the soup is a key source of water, vitamins, minerals, important to the correct functioning of the metabolism and the entire organism.
Avoid putting potatoes, rice, pasta and olive oil in the soup, to decrease its energy value to the maximum.
4. PLAN YOUR MEALS IN ADVANCE
One of the main enemies of a successful diet is the lack of time, because that leads to going out to eat more often and eat more food rich in sugar or fat that took the pan.
As such, at the beginning of the week plan the weekly menu, including what they will include in their snacks between meals and make a shopping list.
5. INCREASE THE PROTEIN CONTENT OF YOUR MEALS
Both in the main meals as in the buffers, decrease the carbohydrate and increase the protein, since it is a nutrient more saciante, which promotes the maintenance of muscle mass and basal metabolism, and not turns it into fat.
Eggs, dried fruits and oleaginous, and the respective folders (ex. peanut butter), tuna, salmon,smoked, dairy products, slim, ham poultry, protein bars, are some examples.
In the main meals, opt for salads and vegetables as a strategy for appetite control.
6. PREFER FOODS RICH IN COMPLEX CARBOHYDRATES
Carbohydrates are not all equal. As such, the impact that they have in the regulation of appetite and weight also varies a lot according to the food.
As such, it is wrong to restrict all carbs. What you should do is to opt for the correct. In this case, we speak primarily of those that have a glycemic index lower, as it does not stimulate so marked the release of insulin and, therefore, prologam the feeling of satiety. Some examples are oats, wholegrain cereals, sweet potatoes and legumes.
7. BE SURE TO HYDRATE
The intake of water is fundamental to health and to the appetite control. Many times, we tend to think that we are hungry, when actually we are dehydrated.
In addition, water helps to detoxify the body, facilitating weight loss. As such, strive to drink at least 1.5 l of water / day.
8. “CLEAN” YOUR PANTRY AND FRIDGE
Remove the house of all the foods rich in sugar and / or fat that may constitute an attraction difficult to resist (ex. biscuits, chocolates, sweets, ice cream) and trade them for healthier foods. So, when you have an “attack hunger” will not have anything appealing to attack.
HOW TO LOSE THE EXTRA POUNDS OF THE HOLIDAYS IN LESS THAN 1 MONTH: EXERCISE
There is no way around, if you do not move, does not burn calories. On the other hand, in addition to promoting a greater energy expenditure, the exercise promotes the increase of metabolism basal, which provides greater detoxification of the body and better weight control.
TYPE OF TRAINING
To be able to increase your metabolism even after you have done the exercise, the ideal is to opt for interval sprints of high intensity, which increase the mobilization of fat.
The training interval high-intensity is a strategy with periods of exercise intense and short, alternating with periods of recovery with low intensity or rest passive.
This way, you should put the maximum of intensity in your workout to achieve quick and effective results.
THE BENEFITS OF EXERCISE
The benefits of doing exercise at least three times per week, a pace of moderate-to-intense for 40 minutes are proven to not only lose weight faster but also to avoid health problems, including cardiovascular diseases, osteoarticular and diabetes.
In addition, the practice of physical exercise helps you to relax from the daily stress, unwind the mind, sleep better, and increase self-esteem. May still not have realized these benefits, but if you increase the regularity of your training, you will prove that you are the truth.
OTHER IMPORTANT ASPECTS
- Establish a goal and determine how many kilos you want to lose.
- Focus on that goal concrete and forget the excesses committed during the holidays.
- Not to forget what weight achieve, write down on a paper the number of the weight and place this in a visible place to which you look at in the morning.
- Weigh yourself only once per week, for around the same time and with the same clothes. However, remember that the weight is very variable, even during the day itself.
As you realize, the important thing is not what you did, but yes, you can still do to lose the pounds gained during the holidays. Follow our advice and sign up on the Solinca now!
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