How to lose weight: the 10 Golden rules to weight loss

The secret to weight loss, it turns out, is not a strict diet, and even increased physical activity. Or rather, not just them

STEP 1: MEMORIZE THIS QUOTE

"Extraordinary results require extraordinary measures, they require regular actions every day" is the motto of Lee Jordan, an American personal trainer who specializes in helping people with excessive weight.In his opinion, the main error of those who decided to lose weight, is the wrong way to think. A man thinks: "I must throw a huge number of extra pounds, I need to drive themselves to a rigid frame". But it is a road to nowhere.

Diet

STEP 2: ORDER THE BRUSSELS SPROUTS IN BUTTER

Yes, restaurant food is very rich in energy. But dining in the restaurant you can try the products at home will not cause you any appetite. For example, beets, which you hate.Tasting healthy food under the non-healthy sauce, you need to change your attitude and may begin to cook at home more diet options, restaurant food.

STEP 3:FIND A TRAINER OF HIS LEVEL OF EDUCATION

find a coach, who has worked with clients with your condition. Otherwise, you may notice that the trainer has set you're too high or too low a bar. Ask the manager of the gym to recommend to you a good coach, that will help you lose weight

STEP 4: SPECIFY THE MINIMUM NUMBER OF CALORIES

The hardest part is people who set high goals. Significantly reduce the number of calories consumed, can cause irreparable damage to the metabolism. A strict diet and serious weight loss can soon lead to weight and opposite results.A serious error for beginners is to bring yourself to the hungry faint. Reduce calories to 500 or 1000 the usual number, to calculate calories per day and take the arithmetic average. Compare the readings on weekdays and weekends. You'd be surprised how much can be different numbers.

STEP 5: YOUR TRAINING SHOULD NOT SQUEEZE DRY

If Jordan said that is enough to start a few minutes a day. Then add 30 seconds for each exercise. And remember that the most useful exercises that you can do with pleasure. It can be an ordinary walk. Joint stress is small, and you can always increase the pace if you feel ready for it.Walk two or three times a week, gradually increasing the time and load. But in the beginning, set realistic goals.

STEP 6: LOSE WEIGHT GRADUALLY TO AVOID PROBLEMS LIKE SAGGING SKIN

Normal people need to drop 250 grams of pounds in a week. Weigh yourself every week on the same day and at the same time.If you lose more than a pound a week, you should increase your calorie intake. This idea may seem like the holy häväistykseltä, but the sudden weight loss indicates that you lose not only fat, but also muscle mass. The result is a huge folds and sagging skin in the abdomen, chest, hands.If you do not lose at least 250 grams a week, check the calculations. Maybe you forgot to calculate the calories in the candy bowl on the table Secretary.

STEP 7: BEFORE BED SNACK

Eat every three to four hours. If you had dinner at 6, and now 10, enjoy a light snack, such as yogurt. It will calm you down until the morning, you can Wake up in the night, suffering from hunger, even though Breakfast is not a gang of ham and eggs.

STEP 8: DO NOT ABBREVIATE, AND ADD

Instead, that reducing sweet, increase the amount of vegetables that you want to eat, it keeps the feeling of satiety for a long time. If you are used to drinking juice or soda, start drinking more water, and then just can't drink the same amount of harmful sugary drinks.

Exercise for weight loss

STEP 9: TUNE IN TO AN INTENSE WORKOUT

15-minute workout with simple movements and involve large muscle groups performed three times a week (the days when you have legs), can bring excellent results. Over time you can begin to do exercises with greater intensity, to do deeper squats and lunges and lift heavier weights.

STEP 10: ALWAYS START WITH THE SIMPLEST

For starters, to remove from the diet, what you the easiest way to go, such as soda water, which you drink at lunch just out of habit and not because I love soda.Success is achieved in small steps that will inspire you to a more serious achievements.