101 Tips for Slimming Fast Losing weight is not a difficult task. There is no secret you don't know. However, many people have no idea how to lose weight fast. Everything actually ends up keeping the amount of calories you take daily and exercising regularly. That is all. However, if you're still having trouble losing weight, I've put together 101 tips to make it easier for you to lose weight. Most of them are small things, but small things that are applied over a long period of time can make big changes in shaping your body. Not all tips will help everyone, but you may find one or two of them that really fit you and can produce great results.
1) Attend exercise classes. Some people may need to be held responsible for lessons to lose weight! A group of like-minded people around you can help you seriously. Don't underestimate your power.
2) Stop drinking iced fruit cocktails. Many people resort to these drinks as a “healthy snack için because they are in a hurry. It sounds like a good idea, but in reality this kind of drink can have enough calories to count as a small meal. It goes without saying that most of these drinks contain almost twice as much sugar as your daily need. Instead, bring a bottle of water with you to keep your stomach full.
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3) Eat less outside. Restaurants, fast food chains, coffee shops and salad bars. It doesn't matter if your food is healthy or not, most of these places serve you more than necessary. Many of us have forgotten, but the size of a portion is about the size of your fist. It is also assumed that this is the size of your stomach. If you eat more than that, you're getting your stomach at the same time as you're getting calories you don't really need. Of course, if you have the super human will, you can easily leave your food on your plate.
23) Forget the dimensions. Overweight people often use pressure to monitor their progress. The problem is that many people can gain some muscle mass because of the exercises. Perhaps this may not be a big surprise, but it could be that; muscles are heavier than fats. This means that; You may have lost a lot of fat in a few weeks, but the scale may make you look heavier than when you started training. This is due to increased muscle mass. Many people accept this as an indicator of their inability to lose weight and give up. Do yourself a favor and get rid of the scales. Instead, take a camera and take a picture in front of the mirror, or even better, buy a cheap oil meter and follow your progress with it.
24) Make a list of exercises that can be done with body weight. If you can't go to the gym for any reason, and you don't have the equipment in your house at home, a program of body weight exercises can be very useful.
25) Be skeptical about what you read on the Internet. The Internet is full of useless garbage writings for people who don't know anything about fitness, who don't care if you succeed, and all they want is financial gain. So be skeptical and question what you read. Be smart, ask for evidence and think critically.
26) Try Tabata. If you're not a beginner, but consider yourself a very fit form, try Tabata. You will be forced, but then you will reevaluate the status of your form. Even the members of this completely normal Olympic speed ski team could not finish it in their first attempt.
27) Organize your calorie intake well. Calculate your daily total energy expenditure according to the formula I gave here. Then decide what your most important goal is. If you want to lose weight, eat 500 calories short of your daily energy expenditure.
28) Count calories. Don't listen to people who tell you not to count calories. Not counting calories is like looking for a needle in a haystack at night. Maybe you can accidentally get the best amount of calories, but there is little chance of this happening. You don't have any idea what's going on in your body without really knowing the amount of calories in the food you eat and measuring the portions of the food you eat. Use a scale for at least a few months to accurately measure your portions, so that you can learn your portion sizes well.
29) Imitate someone famous. Is there a celebrity who has a similar body or would you like to have it? So sometimes you can use it as an advantage. Generally, the celebrities' workouts are available on the internet. If you want to look like a celebrity, why don't you do the same exercises he did? For example, Ryan Reynolds and Ryan Gosling‘s films for the training. There is no logical reason why you shouldn't have a body that people around you will be jealous of as much work and proper nutrition.
30) Do not consume high calorie drinks such as cola, soda pop, juice, hot chocolate and milkshake. Instead of water, there is no better liquid for the body. Many people don't know how much calories they drink. Therefore, such drinks can cause you to exceed the amount of calories you need to take daily and prevent you from losing weight. (See: Losses of Ready Drinks)
31) Try the marathon run. Boxers try this way to lose weight before a big competition. It is a low intensity run lasting between 45-60 minutes per day. The most efficient marathon run with an empty stomach is also an effective method for slimming your legs and reducing overall body fat.
32) Separate the cardio and weight training days. This prevents unwillingness to exercise, gives your muscles time to rest, and is the most effective way to combine the two most important exercises - cardio and weight training. Don't listen to people who just tell you to do weight training or just do cardio. When combined with a healthy diet, these two exercises work synergistically to give you many times more results than someone would give you.
33) Do not train while sick. People who suffer from colds often try to train towards the end of the disease. Why shouldn't I train? After all, it's better not to train for 5 days than to train for 7 days, right? No, it's not. Most of the time, going back to the hall immediately after an illness will end with making you feel as if you are in the middle of the disease and it will extend for another week.
34) Stop eating fast food. An average fast food meal contains more than 1000 calories. For many people, this amount may exceed half the amount of calories they need daily. If you don't watch your daily calorie intake carefully, it's easy to miss a bit too much and eat too much on the days you eat fast food.
35) Make a bet. Do you have a friend like you who wants to lose weight? Excellent. Bet on something that's important to both of you. Set a timeframe and let him win the most weight-losing bet and reward. It is fun and motivating.
36) Reward yourself. Set yourself a weight loss goal and when you reach that goal, reward yourself with something you really want.
37) Never mind the philosophy of 6 meals a day. You often hear the sermons of diet gurus, the old scientific opinion, “eat less, eat more”. Thank God this legend is over now. It's hard and boring to split the day into 6 small meals. What matters most is how much calories you get per day, not when you get those calories. It doesn't really matter if it's 2-3-4-5-6 meals. Do yourself a favor and choose what is easiest for you. (See how many meals a day should eat)
38) Limit the isolation exercises. Isolation exercises target only single muscle groups. They can be useful for certain purposes, for example bodybuilders. But this benefit can be limited when trying to lose weight in a short time. So try exercises that target multiple muscle at the same time to burn calories.
39) Join a sports club. Especially as you get older, it can be hard to have a fun training session. No worries, most cities in the world have “entertainment” leagues. Join a tennis group, squash club or any other sports club of your choice. It could be anything that could get you out of your chair and move you.
40) Always take enough time to rest after training. Your body is a pretty amazing machine. It is capable of recovery even after the heaviest workouts. Just give me time. In most cases (99%), a rest period of 24-48 hours is sufficient. Always take one day a week and one full week a month to rest. This will help you speed up your goal in the long run.
41) Take the bar. One bar with one or more fantastic upper body exercises. You'll be surprised to hear that some bodies are the result of just one bar and a little cardio (think about 50 cents). If you want to work at home and don't have the money to pay for expensive equipment, a bar is a good alternative. Better yet, get a sturdy weight stand and high-quality adjustable dumbbells.
42) Take a picture in front of the mirror. Take a new photo every few weeks, giving you the same exposure as you do in the mirror. Compare changes. This is a very useful way to see if what you're doing is working, or if you need a slight change in your schedule. In my experience, it's a much better way than the scale.
43) Progress. When you exercise, always force yourself a little more than the previous one. For example, run an extra 10 seconds, put 1 kilo more weight on the bar during squat.
44) Run outside instead of using the treadmill. Always choose to run outside if you choose between these two. At first glance, there doesn't seem to be a difference. However, when the treadmill is activated, it actually moves your legs back, replacing the need to use the girders behind the leg to advance in the natural run. This is an important difference that should not be missed.
45) Do your cardio when you are hungry in the morning. In my experience, the ideal cardio time is just after taking off in the morning and before breakfast. The scientific evidence supporting this is somewhat complicated, but the general opinion among fitness professionals is that a cardio on an empty stomach in the morning will cause more fat burning (due to the depletion of glycogen stores at that time). (Zinder Turkey Note: Indeed, this issue is quite complicated, one of the issues we want to enlighten you compile the available scientific data.)
l46) Go shopping when you are full. You are less likely to make unhealthy choices when shopping with a full stomach.
47) Use small plates. There are two benefits to using a small plate. First, it physically limits the amount of food you can put in a small dish. For someone who wants to lose weight, filling a “normal tab plate always means eating more than necessary. Second, when you see a full plate, you trick your brain into eating enough.
48) Get a dog. Dog means daily activity, but if you're not really an animal lover and all you want is to lose weight, this might not be right for you. But for some, taking the dog for a walk may be the only way to go out and do some exercise.
49) Limit alcohol consumption. Alcohol can reduce the amount of fat your body can burn up to 70%. One bottle of beer contains an average of 150-200 calories. That is, 6 bottles of beer you spend on a night spent with friends can cost you 1200 calories. Not to mention that alcohol is an appetizer, so you tend to eat more when you are under the influe50) Motivating music. A perfect song can influence you and make you forget what you're doing. This can be the perfect thing if you're on a long walk. Such music can also be a good source of motivation when preparing for a heavy set in the salon. (See: Fitness Music)
51) Cooling period. A 5-10 minute low intensity exercise at the end of the weight training reduces lactic acid formation in the muscles. In Turkish? You are less susceptible to muscle pain after training.
52) Spend a day at home or garden. By taking a day to organize the surroundings, you will have a beautiful home environment and you can burn surprisingly many calories. However, do not put it in training place.
53) Never mind products that are claimed to be miraculous. Do you want to know the common things like slimming belts, acai fruits? These are all products of marketing fraud. They are products made with the aim of making money by cheating people engaged in fitness. They ignore the proven principles of weight loss.
54) Do not cook enough for a second serving. This is a very effective advice, as it explains itself in the first sentence. If you don't have enough food for a second serving, it will be a bit hard for you to eat too much. Don't cook enough for a second serving, you don't need it.nce of alcohol. Obviously, if you want to lose weight, you should remove excessive alcohol consumption from your life.
55) Select the ladder if you need to choose between an elevator or a ladder. This alone won't make a big difference, but when you make it a habit, you'll burn thousands of extra calories in a year.
56) Buy clothing that requires more fit for you to wear. Think of it as a reward when you reach the body you desire.
57) Keep exercise log. Keep a good exercise diary and benefit from it. It's surprisingly easy to overlook your progress and repeat the same things for months when you're not keeping a diary. Looking at your work in the last week and making sure you take yourself further is essential for long-term success.
58) Run on the beach, cool down at sea. Do the same again. You can also do the lake instead of the sea.
59) Wear a weight vest and weight wrist strap during daily household activities. This method is simple, but without doing anything different during the day is an excellent way to burn calories.
60) Why not try Xbox Kinect and Wii Fit for an interesting and fast-paced activity? It is easier to maintain fun activities like this.
61) Spend 6 days a week for training or any kind of activity. Take the seventh day to rest, so that the muscles regenerate after training and avoid over-training.
62) For some people, buying new toys can be motivating. This can be something you can wear while doing sports or a good set of push-up bars.
63) Prefer skim milk and dairy products. The less calories you get, the easier it will be to achieve your goal. (See also: Box Milk Damages)
64) Increase caffeine consumption. Caffeine is a kind of appetite suppressant. It also increases fat burning when taken before training, so it can help you get rid of that last layer of fat in your abdomen. Make sure you drink enough water while consuming caffeine.
65) Keep healthy snacks in places such as bags and glove boxes. If you're feeling a little hungry, having something at your disposal to suppress hunger can help a lot and prevent you from turning to unhealthy food during hunger.
66) Eat slowly. It takes an average of 20 minutes for your body to understand that you are getting enough nutrients and send a signal to your brain to stop eating now. It is therefore important to eat as slowly as possible. Sit down in a cafe with a friend in Paris and pretend to be in deep conversation. I know this doesn't always sound realistic, but you know what I mean, don't keep eating until you feel full.
67) Get good quality running shoes. A quality running shoe is the difference between a smooth running and a painful foot. Get a good running shoe when you're at it. (See: Running Shoes)
68) Take omega-3 fish oil supplements. Omega 3 intake on a daily basis helps keep insulin levels low and increase the level of growth hormone. These two hormones are of great importance in weight loss. I recommend this nutritional supplement as tek the only nutritional supplement to be taken “.
69) Eat whole grains instead of refined grains. The benefits of consuming whole grains instead of refined grains have been proven many times. Get rid of white bread and choose the more natural ones.
70) Reduce sodium consumption. In addition to being healthier than high-salt diets, it helps you get rid of the water weight in your body more easily. Mayo Clinic says that a healthy adult should consume up to 2300 mg of sodium per day.
71) Grill, bake and steam cooking. These are the healthiest cooking methods known. Of course, if possible, do not hesitate to consume the food in its natural form.
72) Use olive oil instead of poor quality vegetable oils. Natural extra virgin olive oil is better than all other cooking oils and use olive oil instead of other oils as much as possible.
73) Increase the volume. Studies have confirmed that listening to loud music helps to exercise more intensively. Result? The more weight was removed, the more calories burned.
74) Keep lemons in the refrigerator. Squeeze the lemon into a glass of water to add some flavor. A glass of lemon water is a good alternative to fruit juices and sodas. A slice of cucumber instead of lemon is also a good alternative.
75) Get a pulse meter. If you are one of those people who has no idea how hard it should work, a pulse meter can be useful for you. They provide more accurate results than those found in machines in the gym and maintain consistency during exercise.
76) Get your friends and family involved. Having people around you with the same goals as you can be a great benefit in losing weight. They can be there to motivate you. You can at least tell someone you feel very close to encourage you to keep unhealthy food choices away from you.
77) Forget sports drinks and such things. Beverages like Gatorade and Powerade also come with caloric loads. The same goes for Powerbar and similar foods. Get the necessary electrolytes and energy in other more natural ways. (See Sportsman's Drink)
78) Pay attention to the salads. Believe it or not, in many restaurants, salads come with complementary sauces that contain a lot of calories. The same goes for a salad from fastfood chains like McDonalds. When you open your order, you may actually find a double cheeseburger in terms of calories rather than salads.
79) Participate in local races. Many communities have sports activities such as half-marathons or 10km running. Register for one of these and prepare for this competition regularly. This will not only help you shape your body in the long run, but also give you a sense of success after the race. This is an addicted feeling, so don't be surprised if you find yourself preparing for the next race.
80) Believe. It sounds a little corny, but that's true. What is the difference between people who lose weight successfully and who cannot lose weight? Choice and attitude. That is all. Anyone can do that. Believe that you can and know that you can. Make the right choices to achieve this goal.
81) Stand upright. This will help you look slim instantly and ensure that everything in your body flows correctly. Having a good posture can prevent future injuries.
82) Use non-stick cookware. This prevents you from needing unhealthy vegetable oils to lubricate the cooking surface.
83) Avoid trans fats. Trans fats; ready cookies, crackers, potato chips, popcorn and margarines. Trans fats are man-made artificial oils produced from partially saturated hydrogenated vegetable oils in factories. In the past, these oils were originally used to increase the shelf life of products, but are now known to increase the risk of obesity and heart disease.
84) Read the labels of the products. Nowadays, everything comes with a label that says nutritional value, and there's a reason for this to happen. Learn the protein, carbohydrate, fat, sodium and caloric content of foods, and then use the information on this label to see if you really want to eat something.
85) Handle stress. When under severe stress your body produces something called cortisol. Excessive secretion of cortisol causes slowing of metabolism, increased appetite, and increased fat stored in the abdomen. We don't have to tell you to take steps to reduce the stress in your life.
86) Take the BBQ. Grill methods such as barbecue are a friendly method of cooking around your waist. As you cook on the grill, more fats will move away from the meat and you will have eaten less fat than the original.
87) Keep your eyes out of your stomach. You know what to look for when people stuff their plates. As you know this, avoid filling your plate with your weight loss target.
88) Give up the habit of eating something just delicious. Instead, you only get the habit of eating when you are hungry.
89) Stay away from unhealthy foods, even if you tell yourself that this is only for a short time. Many people say that the taste of unhealthy junk food is no longer good for them after consuming healthy foods for a long time. Most of the time, the food tastes artificial and “unhealthy onlara. After eating healthy food for a while, you'll be amazed at how bad it feels to eat these junk food. Pretty eye-opening experience.
90) Watch less TV. According to a 2009 survey, a person in developed countries was watching television for an average of 34 hours a week, almost 5 hours a day. It means that this person spends one-third of his waking hours sitting on the couch in front of the television. Dramatically reduce your time in front of the TV and get a hobby where you can be more active.
91) Diet pills are nothing but expensive paper weight. There is an old saying that something that sounds too good to be true is not true. Without a proper diet and exercise, there is no whirl magic pill ecek that will make you lose weight. So don't waste your time and money. (See: Attenuating Pills)
92) Proceed to eat before the main course. Do it all the time. It's just calories in disguise. If you go out for dinner, the main course will contain more calories than you need. Therefore, do not increase unnecessary calories more.
93) Try not to eat meat larger than the size of your palm in one serving. If it will help, think of meat as a flavor, not a food. It's easier to overdo it when it comes to meat. In general, people tend to avoid any limitation in consumption because they consider meat as a healthy food that must be eaten. It doesn't matter whether 2000 calories come from a chocolate or a piece of meat. 2000 calories are again 2000 calories.
94) Avoid artificial sweeteners. Even if they do not directly cause weight gain, you have plenty of reasons to stay away from artificial sweeteners if you want to lose weight. First and foremost, artificial sweeteners do not trigger the saturation response in the brain. This is a critical difference between true sugar and artificial sweeteners. Your brain will not feel satisfied without this saturation response and will cause a sense of appetite and snack in the future. While artificial sweeteners do not contain calories themselves, the appetite that follows their consumption can cause you to eat snacks that have more calories. (See also: Losses of Artificial Sweeteners)
95) Chew gum. Research has shown that chewing gum helps to cope with appetite and hunger and supports weight loss. (See also for a natural gum: Kenger Gum)
96) Watch out for high-fructose corn syrup (YFMŞ). YFMŞ is a relatively new food ingredient that entered our lives in the late 60s. It has been used as an inexpensive alternative to sugar in foods and beverages. The CFR contains 10% more fructose than normal sugar, which means that you consume 10% more calories in total than normal sugar. Another interesting and potentially harmful feature of the YFMŞ is its inability to trigger body signals that will prevent you from eating. Most importantly, YFMŞ cannot stimulate the hormones insulin, leptin and ghrellin, which play a role in telling our body how much to eat. The danger here is that foods containing normal sugars trigger the body to send a signal to stop eating after a while, while foods containing FFS cannot do so. This facilitates the excessive consumption of foods containing YFMŞ.
97) Eat the biggest meal of the day after weight training. Researchers from the University of Nevada have found that 73% more calories are spent on processing edible foods after weight training.
98) For each glass of water before each meal. This will help you to meet your daily water needs and occupy part of your stomach, causing you to eat less.
99) Do not prohibit yourself from your favorite food. Everyone has a favorite dish and it would be a great injustice to deny yourself just to lose weight. Eat your favorite meal in moderation at a meal.
100) Separate the area where you live with your meal. Personally, I think that as you tend to eat in front of the TV on the couch in the evenings, the tendency of this area to be seen as a dining area gradually increases. When I had this habit, I always looked around for a snack while watching a Seinfeld episode before going to bed late at night. It's a mental thing but always eating in the kitchen or dining room, it helps convince your brain that these areas are the only acceptable eating areas.
101) Follow the Journal of the continuous Zinder Turkey. In this way, you can improve your knowledge, you can be aware of new and important developments. All you need to do is connect to the internet and write this in the address line: https://www.bodytr.com
1) Attend exercise classes. Some people may need to be held responsible for lessons to lose weight! A group of like-minded people around you can help you seriously. Don't underestimate your power.
2) Stop drinking iced fruit cocktails. Many people resort to these drinks as a “healthy snack için because they are in a hurry. It sounds like a good idea, but in reality this kind of drink can have enough calories to count as a small meal. It goes without saying that most of these drinks contain almost twice as much sugar as your daily need. Instead, bring a bottle of water with you to keep your stomach full.
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3) Eat less outside. Restaurants, fast food chains, coffee shops and salad bars. It doesn't matter if your food is healthy or not, most of these places serve you more than necessary. Many of us have forgotten, but the size of a portion is about the size of your fist. It is also assumed that this is the size of your stomach. If you eat more than that, you're getting your stomach at the same time as you're getting calories you don't really need. Of course, if you have the super human will, you can easily leave your food on your plate.
4) Park away. Instead of parking your car as close as possible to your destination, park it further away. If you do this regularly, you can add more to the calories you burn.
5) Skip the evasion days. Many fitness “gurus bir recommend that you give up your healthy diet once a week and eat whatever you want. I understand why they do it, but if you don't do it cautiously, you can ruin that whole week of losing weight by eating too much. If you know how hard it is to lose those pounds, you know it's not worth it. Instead, limit yourself to a getaway meal once a week. After all, you should not deprive yourself completely of tolerance.
6) Avoid heavy traffic. If your situation allows, go to work with bicycles instead of cars. You'll be amazed at how fast you get to work with your bike when everyone around you is bumper-bumper in traffic. If you have a shower in your workplace, you really have no excuse not to go to work by bike.
7) Get rid of unhealthy snacks at home. When it comes to resisting my appetite for unhealthy food, I think I have a Jedi-like ability. But if I know that this unhealthy food is at home, I will never forget it. I always stop in one corner of my brain and eat away at the slightest weakness. It is even easier to fall into this trap when such unhealthy food is already found at home.
8) Go shopping on foot. You'il have two birds with one stone. You will not only get up from your seat and exercise, but also push yourself to get as much as you can carry. In this way, you will have both the things you need and some unnecessary and unhealthy things that you don't need.
9) Get a hobby. Some people give themselves to food for boredom. Keep yourself busy by dealing with things that interest you in your free time. So you'll be less inclined to the fridge to spend time.
10) Avoid low-fat foods. Low-fat foods have always been marketed as a healthy alternative to full-fat foods. Most of the time this is not true. Low-fat foods probably contain more carbohydrates, and sometimes even more calories than their full-fat counterparts. Not only that, fats and their “unhealthy” role in our lives are increasingly questioned by researchers around the world.
1) Get enough sleep. Research shows that not being able to sleep enough at night reduces success in losing weight. Most health authorities recommend sleeping at least eight hours a day. Then make it your target. (See: Importance of Sleep)
12) For more water. The advice advising you to drink 8 glasses of water a day is no longer valid. Continue reading this article to find out how much water you should drink.
13) Add High Intensity Interval Training (HIIT) to your cardio program. This training has a special effect that adds low-intensity and high-intensity cardio periods one after another, causing you to burn fat even after exercise.
14) Surprise your body by changing the amount of carbohydrates. If you have already lost some weight and feel that your weight has stopped, changing the amount of carbohydrates you take daily may solve this problem. You can save your body from the plateau effect by taking less than normal carbohydrates for three days and increasing this amount for the next day. Note: This method is for experienced people. People at the beginning of the weight loss journey should focus more on larger issues such as daily calorie intake and exercise rather than details like this.
15) Do not run from diet to diet. Here's the news: All diets work! You want to know how? Because you can create a low-calorie diet with all food combinations. It doesn't matter if you replace a day or two of your meals with healthy snacks, eat carbohydrates, eat a high-fat diet, and eat fish. The human body has the ability to lose weight regardless of the small changes to be made on your menu. Choose a healthy and balanced diet and keep your portions under control. This method will always overcome the diyet latest and best diet ”frenzy.
16) Train at home. For many reasons, some people may not go to the gym. Sometimes people who are at the beginning of the road and who have too much weight to lose may not feel comfortable in the gyms. (Zinder Turkey Magazine, we published the writings of many solutions for home, one of them here: Home Fitness Program)
17) Learn. Never stop learning how your body works. Visit it from time to time to keep a list of trusted websites you visit and keep up with fitness and nutritional innovations. It will also give you motivation.
18) Participate in a fitness forum. The people you meet in these forums can encourage you to reach your goal, motivate you to stay on the road to your goal. (Since the quality forum culture does not develop in our country, sometimes you become demotive when you say I am motivated, so we recommend our own forum in the beginning.)
19) Eat nuts. Nuts, especially almonds, are incredibly healthy and a hearty snack. Nuts contain protein and healthy fats, and you don't feel guilty about eating them. But because they contain a high percentage of fat, limit yourself to a handful in one sitting.
20) Work out in the morning. When people return home from work or school they usually don't want to train. As for me, if I don't exercise first thing of the day, then my desire to exercise later in the day disappears. You can overcome this problem by going to bed at an earlier hour than usual and turning the watch's alarm a little earlier.
21) Avoid excessive exercise. Some people lose their minds when they start an exercise program and they can become passionate about it. They can spend long hours in the gyms every day without giving their minds and bodies enough rest. I respect those who devote themselves to the work they do, but balance the training hours and keep your training time under one hour. (Zinder Turkey as a measure of our overall maximum of 2 hours.)
22) Perform multiple joint movements that allow you to use your entire body. The most important of these movements are squat and deadlift. If you're someone who's trying to lose a lot of weight and you're not doing these two powerful moves, you're missing a lot. With these exercises, you can practice more muscles than other movements, make your pulse faster and burn more calories. Not only that, these exercises produce hormones that help burn fat and build muscle.
21) Avoid excessive exercise. Some people lose their minds when they start an exercise program and they can become passionate about it. They can spend long hours in the gyms every day without giving their minds and bodies enough rest. I respect those who devote themselves to the work they do, but balance the training hours and keep your training time under one hour. (Zinder Turkey as a measure of our overall maximum of 2 hours.)
22) Perform multiple joint movements that allow you to use your entire body. The most important of these movements are squat and deadlift. If you're someone who's trying to lose a lot of weight and you're not doing these two powerful moves, you're missing a lot. With these exercises, you can practice more muscles than other movements, make your pulse faster and burn more calories. Not only that, these exercises produce hormones that help burn fat and build muscle.
23) Forget the dimensions. Overweight people often use pressure to monitor their progress. The problem is that many people can gain some muscle mass because of the exercises. Perhaps this may not be a big surprise, but it could be that; muscles are heavier than fats. This means that; You may have lost a lot of fat in a few weeks, but the scale may make you look heavier than when you started training. This is due to increased muscle mass. Many people accept this as an indicator of their inability to lose weight and give up. Do yourself a favor and get rid of the scales. Instead, take a camera and take a picture in front of the mirror, or even better, buy a cheap oil meter and follow your progress with it.
24) Make a list of exercises that can be done with body weight. If you can't go to the gym for any reason, and you don't have the equipment in your house at home, a program of body weight exercises can be very useful.
25) Be skeptical about what you read on the Internet. The Internet is full of useless garbage writings for people who don't know anything about fitness, who don't care if you succeed, and all they want is financial gain. So be skeptical and question what you read. Be smart, ask for evidence and think critically.
26) Try Tabata. If you're not a beginner, but consider yourself a very fit form, try Tabata. You will be forced, but then you will reevaluate the status of your form. Even the members of this completely normal Olympic speed ski team could not finish it in their first attempt.
27) Organize your calorie intake well. Calculate your daily total energy expenditure according to the formula I gave here. Then decide what your most important goal is. If you want to lose weight, eat 500 calories short of your daily energy expenditure.
28) Count calories. Don't listen to people who tell you not to count calories. Not counting calories is like looking for a needle in a haystack at night. Maybe you can accidentally get the best amount of calories, but there is little chance of this happening. You don't have any idea what's going on in your body without really knowing the amount of calories in the food you eat and measuring the portions of the food you eat. Use a scale for at least a few months to accurately measure your portions, so that you can learn your portion sizes well.
29) Imitate someone famous. Is there a celebrity who has a similar body or would you like to have it? So sometimes you can use it as an advantage. Generally, the celebrities' workouts are available on the internet. If you want to look like a celebrity, why don't you do the same exercises he did? For example, Ryan Reynolds and Ryan Gosling‘s films for the training. There is no logical reason why you shouldn't have a body that people around you will be jealous of as much work and proper nutrition.
30) Do not consume high calorie drinks such as cola, soda pop, juice, hot chocolate and milkshake. Instead of water, there is no better liquid for the body. Many people don't know how much calories they drink. Therefore, such drinks can cause you to exceed the amount of calories you need to take daily and prevent you from losing weight. (See: Losses of Ready Drinks)
31) Try the marathon run. Boxers try this way to lose weight before a big competition. It is a low intensity run lasting between 45-60 minutes per day. The most efficient marathon run with an empty stomach is also an effective method for slimming your legs and reducing overall body fat.
32) Separate the cardio and weight training days. This prevents unwillingness to exercise, gives your muscles time to rest, and is the most effective way to combine the two most important exercises - cardio and weight training. Don't listen to people who just tell you to do weight training or just do cardio. When combined with a healthy diet, these two exercises work synergistically to give you many times more results than someone would give you.
33) Do not train while sick. People who suffer from colds often try to train towards the end of the disease. Why shouldn't I train? After all, it's better not to train for 5 days than to train for 7 days, right? No, it's not. Most of the time, going back to the hall immediately after an illness will end with making you feel as if you are in the middle of the disease and it will extend for another week.
34) Stop eating fast food. An average fast food meal contains more than 1000 calories. For many people, this amount may exceed half the amount of calories they need daily. If you don't watch your daily calorie intake carefully, it's easy to miss a bit too much and eat too much on the days you eat fast food.
35) Make a bet. Do you have a friend like you who wants to lose weight? Excellent. Bet on something that's important to both of you. Set a timeframe and let him win the most weight-losing bet and reward. It is fun and motivating.
36) Reward yourself. Set yourself a weight loss goal and when you reach that goal, reward yourself with something you really want.
37) Never mind the philosophy of 6 meals a day. You often hear the sermons of diet gurus, the old scientific opinion, “eat less, eat more”. Thank God this legend is over now. It's hard and boring to split the day into 6 small meals. What matters most is how much calories you get per day, not when you get those calories. It doesn't really matter if it's 2-3-4-5-6 meals. Do yourself a favor and choose what is easiest for you. (See how many meals a day should eat)
38) Limit the isolation exercises. Isolation exercises target only single muscle groups. They can be useful for certain purposes, for example bodybuilders. But this benefit can be limited when trying to lose weight in a short time. So try exercises that target multiple muscle at the same time to burn calories.
39) Join a sports club. Especially as you get older, it can be hard to have a fun training session. No worries, most cities in the world have “entertainment” leagues. Join a tennis group, squash club or any other sports club of your choice. It could be anything that could get you out of your chair and move you.
40) Always take enough time to rest after training. Your body is a pretty amazing machine. It is capable of recovery even after the heaviest workouts. Just give me time. In most cases (99%), a rest period of 24-48 hours is sufficient. Always take one day a week and one full week a month to rest. This will help you speed up your goal in the long run.
41) Take the bar. One bar with one or more fantastic upper body exercises. You'll be surprised to hear that some bodies are the result of just one bar and a little cardio (think about 50 cents). If you want to work at home and don't have the money to pay for expensive equipment, a bar is a good alternative. Better yet, get a sturdy weight stand and high-quality adjustable dumbbells.
42) Take a picture in front of the mirror. Take a new photo every few weeks, giving you the same exposure as you do in the mirror. Compare changes. This is a very useful way to see if what you're doing is working, or if you need a slight change in your schedule. In my experience, it's a much better way than the scale.
43) Progress. When you exercise, always force yourself a little more than the previous one. For example, run an extra 10 seconds, put 1 kilo more weight on the bar during squat.
44) Run outside instead of using the treadmill. Always choose to run outside if you choose between these two. At first glance, there doesn't seem to be a difference. However, when the treadmill is activated, it actually moves your legs back, replacing the need to use the girders behind the leg to advance in the natural run. This is an important difference that should not be missed.
45) Do your cardio when you are hungry in the morning. In my experience, the ideal cardio time is just after taking off in the morning and before breakfast. The scientific evidence supporting this is somewhat complicated, but the general opinion among fitness professionals is that a cardio on an empty stomach in the morning will cause more fat burning (due to the depletion of glycogen stores at that time). (Zinder Turkey Note: Indeed, this issue is quite complicated, one of the issues we want to enlighten you compile the available scientific data.)
l46) Go shopping when you are full. You are less likely to make unhealthy choices when shopping with a full stomach.
47) Use small plates. There are two benefits to using a small plate. First, it physically limits the amount of food you can put in a small dish. For someone who wants to lose weight, filling a “normal tab plate always means eating more than necessary. Second, when you see a full plate, you trick your brain into eating enough.
48) Get a dog. Dog means daily activity, but if you're not really an animal lover and all you want is to lose weight, this might not be right for you. But for some, taking the dog for a walk may be the only way to go out and do some exercise.
49) Limit alcohol consumption. Alcohol can reduce the amount of fat your body can burn up to 70%. One bottle of beer contains an average of 150-200 calories. That is, 6 bottles of beer you spend on a night spent with friends can cost you 1200 calories. Not to mention that alcohol is an appetizer, so you tend to eat more when you are under the influe50) Motivating music. A perfect song can influence you and make you forget what you're doing. This can be the perfect thing if you're on a long walk. Such music can also be a good source of motivation when preparing for a heavy set in the salon. (See: Fitness Music)
51) Cooling period. A 5-10 minute low intensity exercise at the end of the weight training reduces lactic acid formation in the muscles. In Turkish? You are less susceptible to muscle pain after training.
52) Spend a day at home or garden. By taking a day to organize the surroundings, you will have a beautiful home environment and you can burn surprisingly many calories. However, do not put it in training place.
53) Never mind products that are claimed to be miraculous. Do you want to know the common things like slimming belts, acai fruits? These are all products of marketing fraud. They are products made with the aim of making money by cheating people engaged in fitness. They ignore the proven principles of weight loss.
54) Do not cook enough for a second serving. This is a very effective advice, as it explains itself in the first sentence. If you don't have enough food for a second serving, it will be a bit hard for you to eat too much. Don't cook enough for a second serving, you don't need it.nce of alcohol. Obviously, if you want to lose weight, you should remove excessive alcohol consumption from your life.
55) Select the ladder if you need to choose between an elevator or a ladder. This alone won't make a big difference, but when you make it a habit, you'll burn thousands of extra calories in a year.
56) Buy clothing that requires more fit for you to wear. Think of it as a reward when you reach the body you desire.
57) Keep exercise log. Keep a good exercise diary and benefit from it. It's surprisingly easy to overlook your progress and repeat the same things for months when you're not keeping a diary. Looking at your work in the last week and making sure you take yourself further is essential for long-term success.
58) Run on the beach, cool down at sea. Do the same again. You can also do the lake instead of the sea.
59) Wear a weight vest and weight wrist strap during daily household activities. This method is simple, but without doing anything different during the day is an excellent way to burn calories.
60) Why not try Xbox Kinect and Wii Fit for an interesting and fast-paced activity? It is easier to maintain fun activities like this.
61) Spend 6 days a week for training or any kind of activity. Take the seventh day to rest, so that the muscles regenerate after training and avoid over-training.
62) For some people, buying new toys can be motivating. This can be something you can wear while doing sports or a good set of push-up bars.
63) Prefer skim milk and dairy products. The less calories you get, the easier it will be to achieve your goal. (See also: Box Milk Damages)
64) Increase caffeine consumption. Caffeine is a kind of appetite suppressant. It also increases fat burning when taken before training, so it can help you get rid of that last layer of fat in your abdomen. Make sure you drink enough water while consuming caffeine.
65) Keep healthy snacks in places such as bags and glove boxes. If you're feeling a little hungry, having something at your disposal to suppress hunger can help a lot and prevent you from turning to unhealthy food during hunger.
66) Eat slowly. It takes an average of 20 minutes for your body to understand that you are getting enough nutrients and send a signal to your brain to stop eating now. It is therefore important to eat as slowly as possible. Sit down in a cafe with a friend in Paris and pretend to be in deep conversation. I know this doesn't always sound realistic, but you know what I mean, don't keep eating until you feel full.
67) Get good quality running shoes. A quality running shoe is the difference between a smooth running and a painful foot. Get a good running shoe when you're at it. (See: Running Shoes)
68) Take omega-3 fish oil supplements. Omega 3 intake on a daily basis helps keep insulin levels low and increase the level of growth hormone. These two hormones are of great importance in weight loss. I recommend this nutritional supplement as tek the only nutritional supplement to be taken “.
69) Eat whole grains instead of refined grains. The benefits of consuming whole grains instead of refined grains have been proven many times. Get rid of white bread and choose the more natural ones.
70) Reduce sodium consumption. In addition to being healthier than high-salt diets, it helps you get rid of the water weight in your body more easily. Mayo Clinic says that a healthy adult should consume up to 2300 mg of sodium per day.
71) Grill, bake and steam cooking. These are the healthiest cooking methods known. Of course, if possible, do not hesitate to consume the food in its natural form.
72) Use olive oil instead of poor quality vegetable oils. Natural extra virgin olive oil is better than all other cooking oils and use olive oil instead of other oils as much as possible.
73) Increase the volume. Studies have confirmed that listening to loud music helps to exercise more intensively. Result? The more weight was removed, the more calories burned.
74) Keep lemons in the refrigerator. Squeeze the lemon into a glass of water to add some flavor. A glass of lemon water is a good alternative to fruit juices and sodas. A slice of cucumber instead of lemon is also a good alternative.
75) Get a pulse meter. If you are one of those people who has no idea how hard it should work, a pulse meter can be useful for you. They provide more accurate results than those found in machines in the gym and maintain consistency during exercise.
76) Get your friends and family involved. Having people around you with the same goals as you can be a great benefit in losing weight. They can be there to motivate you. You can at least tell someone you feel very close to encourage you to keep unhealthy food choices away from you.
77) Forget sports drinks and such things. Beverages like Gatorade and Powerade also come with caloric loads. The same goes for Powerbar and similar foods. Get the necessary electrolytes and energy in other more natural ways. (See Sportsman's Drink)
78) Pay attention to the salads. Believe it or not, in many restaurants, salads come with complementary sauces that contain a lot of calories. The same goes for a salad from fastfood chains like McDonalds. When you open your order, you may actually find a double cheeseburger in terms of calories rather than salads.
79) Participate in local races. Many communities have sports activities such as half-marathons or 10km running. Register for one of these and prepare for this competition regularly. This will not only help you shape your body in the long run, but also give you a sense of success after the race. This is an addicted feeling, so don't be surprised if you find yourself preparing for the next race.
80) Believe. It sounds a little corny, but that's true. What is the difference between people who lose weight successfully and who cannot lose weight? Choice and attitude. That is all. Anyone can do that. Believe that you can and know that you can. Make the right choices to achieve this goal.
81) Stand upright. This will help you look slim instantly and ensure that everything in your body flows correctly. Having a good posture can prevent future injuries.
82) Use non-stick cookware. This prevents you from needing unhealthy vegetable oils to lubricate the cooking surface.
83) Avoid trans fats. Trans fats; ready cookies, crackers, potato chips, popcorn and margarines. Trans fats are man-made artificial oils produced from partially saturated hydrogenated vegetable oils in factories. In the past, these oils were originally used to increase the shelf life of products, but are now known to increase the risk of obesity and heart disease.
84) Read the labels of the products. Nowadays, everything comes with a label that says nutritional value, and there's a reason for this to happen. Learn the protein, carbohydrate, fat, sodium and caloric content of foods, and then use the information on this label to see if you really want to eat something.
85) Handle stress. When under severe stress your body produces something called cortisol. Excessive secretion of cortisol causes slowing of metabolism, increased appetite, and increased fat stored in the abdomen. We don't have to tell you to take steps to reduce the stress in your life.
86) Take the BBQ. Grill methods such as barbecue are a friendly method of cooking around your waist. As you cook on the grill, more fats will move away from the meat and you will have eaten less fat than the original.
87) Keep your eyes out of your stomach. You know what to look for when people stuff their plates. As you know this, avoid filling your plate with your weight loss target.
88) Give up the habit of eating something just delicious. Instead, you only get the habit of eating when you are hungry.
89) Stay away from unhealthy foods, even if you tell yourself that this is only for a short time. Many people say that the taste of unhealthy junk food is no longer good for them after consuming healthy foods for a long time. Most of the time, the food tastes artificial and “unhealthy onlara. After eating healthy food for a while, you'll be amazed at how bad it feels to eat these junk food. Pretty eye-opening experience.
90) Watch less TV. According to a 2009 survey, a person in developed countries was watching television for an average of 34 hours a week, almost 5 hours a day. It means that this person spends one-third of his waking hours sitting on the couch in front of the television. Dramatically reduce your time in front of the TV and get a hobby where you can be more active.
91) Diet pills are nothing but expensive paper weight. There is an old saying that something that sounds too good to be true is not true. Without a proper diet and exercise, there is no whirl magic pill ecek that will make you lose weight. So don't waste your time and money. (See: Attenuating Pills)
92) Proceed to eat before the main course. Do it all the time. It's just calories in disguise. If you go out for dinner, the main course will contain more calories than you need. Therefore, do not increase unnecessary calories more.
93) Try not to eat meat larger than the size of your palm in one serving. If it will help, think of meat as a flavor, not a food. It's easier to overdo it when it comes to meat. In general, people tend to avoid any limitation in consumption because they consider meat as a healthy food that must be eaten. It doesn't matter whether 2000 calories come from a chocolate or a piece of meat. 2000 calories are again 2000 calories.
94) Avoid artificial sweeteners. Even if they do not directly cause weight gain, you have plenty of reasons to stay away from artificial sweeteners if you want to lose weight. First and foremost, artificial sweeteners do not trigger the saturation response in the brain. This is a critical difference between true sugar and artificial sweeteners. Your brain will not feel satisfied without this saturation response and will cause a sense of appetite and snack in the future. While artificial sweeteners do not contain calories themselves, the appetite that follows their consumption can cause you to eat snacks that have more calories. (See also: Losses of Artificial Sweeteners)
95) Chew gum. Research has shown that chewing gum helps to cope with appetite and hunger and supports weight loss. (See also for a natural gum: Kenger Gum)
96) Watch out for high-fructose corn syrup (YFMŞ). YFMŞ is a relatively new food ingredient that entered our lives in the late 60s. It has been used as an inexpensive alternative to sugar in foods and beverages. The CFR contains 10% more fructose than normal sugar, which means that you consume 10% more calories in total than normal sugar. Another interesting and potentially harmful feature of the YFMŞ is its inability to trigger body signals that will prevent you from eating. Most importantly, YFMŞ cannot stimulate the hormones insulin, leptin and ghrellin, which play a role in telling our body how much to eat. The danger here is that foods containing normal sugars trigger the body to send a signal to stop eating after a while, while foods containing FFS cannot do so. This facilitates the excessive consumption of foods containing YFMŞ.
97) Eat the biggest meal of the day after weight training. Researchers from the University of Nevada have found that 73% more calories are spent on processing edible foods after weight training.
98) For each glass of water before each meal. This will help you to meet your daily water needs and occupy part of your stomach, causing you to eat less.
99) Do not prohibit yourself from your favorite food. Everyone has a favorite dish and it would be a great injustice to deny yourself just to lose weight. Eat your favorite meal in moderation at a meal.
100) Separate the area where you live with your meal. Personally, I think that as you tend to eat in front of the TV on the couch in the evenings, the tendency of this area to be seen as a dining area gradually increases. When I had this habit, I always looked around for a snack while watching a Seinfeld episode before going to bed late at night. It's a mental thing but always eating in the kitchen or dining room, it helps convince your brain that these areas are the only acceptable eating areas.
101) Follow the Journal of the continuous Zinder Turkey. In this way, you can improve your knowledge, you can be aware of new and important developments. All you need to do is connect to the internet and write this in the address line: https://www.bodytr.com
101 Tips for Slimming Fast Losing weight is not a difficult task.
![101 Tips for Slimming Fast Losing weight is not a difficult task.]()
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