1) Diet: Create a diet that will become your everyday habit. Don't over do it. Just choose the right food to eat at the right time. For example, Light break fast, heavy lunch and light dinner. At times, it's normal to feel the urge to eat something during this time intervals, just pick on fruits like apples, bananas and avocados as snacks to satsify this urge. This helps to aviod exaggerating in accumulating excess calories in form of fat, avoiding the increase of insulin in the blood, reducing the symptoms of hunger.
2) Drink up: Drink lots of water. Water is considered one of the basic habit to adapt to while trying to loose weight. Drink at least 3 to 4 liters of water daily as this can help to lose 3 to 4 kg in the first 15 days of your diet. Derivatived of "Water or fluid retention" also known as edema. We know that this happens because the body retains fluid, these accumulate in areas already predisposed to the accumulation of fat as the belly, buttocks, thighs, but does not stop only in these areas, even in the face, legs, the whole of our body. Fluid retention is a problem for people of all ages, this is why it's important to drink lots of water. Water helps your liver convert fat into usable energy. Even my face was swollen but I realized that, after the first few days that I started drinking water regularly, my face returned to normal right away (as it is now).
3) Physical activity: Going to the gym is important but activities to be performed in the gym are most important Each person can choose the program that he/she likes for its affordable and physical limits.
4) Stick to your goal: Personally I did (and still do) weights, performing works and diversified programs from time to time, I train for at least 1 hour until i get exhausted.
|From March to May 2014|
Loosing ten kilograms in two months can be done with determination. Here are also some of the food I eat during the diet:
Chicken breast, tuna, salmon, eggs, brown bread and pasta, brown rice, little milk, lots of fruits, coffee, sweet potatoes, broccoli, spinach, fish etc. In general, (if you want to know how I prepared my food, I'll be happy to draw up a post with all the recipes).
I take my fruit snacks between food intervals during the day, one in every three hours. This helps satisfy eating urge to avoid exaggerating.
Every eight days I ate a little more. Example: (if I was eating at least 1500 calories every day of the week, the 8th day I added another 500 cal. For a total of 2000 cal.), Causing my body to burn calories. What happens is that if we make a diet every day, our body realizes that something has been changed and stops burning calories, and we will find it difficult to lose weight. So if one day we eat a little more and pretend it's normal, the body continues to work well, continuing to lose weight, and the '8th day I could afford to eat a good pizza. It is also called the cheat day.
Watch my video here
1-hour gym from Monday to Saturday, 15 minutes to do an aerobic work-intensive, specifically: Three times a week, Tuesday, Thursday, Saturday bike exercise, carpet and jumping rope. For 30 seconds fast, from 20 to 60 seconds slowly, then recovery, (a brisk pace in both the exercise bike to running on the carpet). This work is called HIIT (High Intensity Interval Training).
I never ran 1/2/3 hours, as I have never done any exercise of long duration, but always short and intense. So it is impossible not to lose weight.
Hope these tips were useful