Losing weight is not as sacrificed or as difficult as you think, you just have to be clear about three premises and fulfill them for only a week. It is very simple
Losing weight is not as sacrificed or as difficult as you think , you just have to have three premises clear and fulfill them for only a week . If you follow these guidelines in just seven days you will see how you can lose up to 2 kilos of weight.
If you are able to reach and accomplish this first goal, you will have achieved it! Seeing that you can get it will encourage you to prolong the effort and continue to lose weight to lose more weight .
Forget about fad diets and miracle products, the only real way to lose weight requires only one thing: burn more calories than you consume . And it is very simple. We teach you and give you the tricks so you can achieve it easily and without making great sacrifices.
The goal is simple, if we want to lose weight we must burn 500 calories a day more than we consume. To do this we must introduce some small changes in our routine: eat better and move a little more and so, almost without realizing it, we will have lost that couple of kilos that we have left over.
Mentalize yourself, it’s only a week! If you really want to achieve it, set the goal in the short term, in just one week you will see results and you will be encouraged to move on.
Weigh yourself daily. To maintain the goal, weigh yourself on an empty stomach every day when you wake up. Use a digital weight, you will see how you lose weight every day until you reach the promised two kilos.
More vegetables and fruits . At each meal start with a good vegetable dish, prepared as you like. Eat as much as you want until you feel satisfied. The fiber contribution of the vegetable will make you feel satiated for longer, thus preventing you from feeling hungry and chopping between hours. Supplement meals with egg, fish or lean meat , always accompanied by salad.
Forbidden white bread and refined pasta. For a week, eliminate pasta , bread, potatoes and rice from your diet . After the first week, if you introduce them again in the diet, they are made of unrefined flour.
Drink a lot of water. Moderate your consumption of soft drinks, energy drinks or isotonic drinks, which are not “zero”, any of them contain at least 100 calories, while for a lot of water you drink, the caloric intake will be 0 calories. If it seems boring, add some lemon slices.
Drink coffee an hour before exercising.
The apple test. If you are really hungry, you would like to eat even an apple. If it isn’t, you really don’t need to eat. You are not hungry, you are just bored.
Do not skip meals. If you do it to eat less, you will end up eating more. When you skip a meal, you arrive with much more hunger to the next meal and you will devour, getting the opposite effect to the desired one.
Forget the whims of after eating. Leave the sweets after meals, you will eat fewer calories than you gain and contribute nothing. Instead take the fruit that you like and all that you want.
1 Cardio exercises for a minimum of 30 minutes a day
You must move to burn some more calories. If you are not used to sports, just move and walk one hour a day at a brisk pace, it will help you burn about 350 calories per hour.
If on the contrary you are accustomed to performing aerobic exercises , regardless of the chosen exercise modality ( spinning, running or swimming), go to the exercise at intervals. With half an hour a day, it will be enough. 8 minutes of warm-up, 15 of exercise at intervals in which you alternate 1 minute of strong exercise with 1 slower and 7 minutes of cooling.
Take out muscle
The more muscle you have the more calories you will burn. Therefore we propose the following very simple plan. Three times a week he performs 3 sets of 10 repetitions of each of the following movements without making any rest between them.
Initiated : standing a short distance from the frame of an open door, rest your hands on it and push with your hands to move your body away and close to the door.
Medium : in kneeling position, place your hands on the floor and lower and raise your body.
Advanced : lying on your stomach, support your toes and hands on the floor at chest level and raise and lower your body straight like a board, until you almost rest your chin on the floor.
Initiated : sit in a chair; get up and sit down leaning somewhere if necessary.
Medium : support your back on a wall and with your legs bent at a right angle, hold the position for 10 seconds.
Advanced : standing, separating them at shoulder height, lower until your legs bend in a 90º position. See that your knees do not exceed your feet forward.
Started : stand up, put the gut and hold on for 15 seconds at a time. Relax 5 seconds and repeat by pressing everything you can.
Medium : lying on your stomach, resting on the toes and forearms, hold the position by squeezing the abdominal area and holding 10 seconds at a time.
Advanced : sitting on the floor, support the soles of the feet and hands to make an arch. Raise the body so that from the knees to the head it is aligned like a board. Squeeze the abdominal area, buttocks and hamstrings for 5 seconds. Go down to the starting position and repeat the movement.