“I want to reduce weight” is a phrase that generates frustration and even obsession. Since it is a long and heavy process that ends up despairing many people. The exercise routines and dietary guidelines that are required can be traumatic, causing prepared food or junk food to be resorted to often and many people neglecting physical exercise due to tiredness or laziness.
Losing weight is impossible without a good balance between food and daily exercise. But there is still something more important that is often not taken into account the conscious change in eating habits. Through the learnings that we will offer you below, you will discover how to reduce weight naturally and you will know, first hand, the most useful tips. Take note!
How to reduce weight fast
When it comes to dieting to reduce weight, it is essential to know different ways to speed up your metabolism; tricks that you can include in your routine and that can help you reduce weight in a month. Here are some considerations to keep in mind if you want to discover how to reduce weight fast.
Breakfast is the most important meal of the day: Eat more and better during breakfast; This way you can burn all the calories you consume throughout the day and you will not have that annoying feeling of hunger that will take you to snack between meals.
Add green tea to your meals: The incredible properties of green tea will help you reduce weight in a matter of days.
Include foods that fill you up: Bet on foods rich in omega 3 and protein for your diet. Avoid trans fats but don’t hesitate to consume those fats that are necessary and healthy .
Be consistent: we know it sounds easier than it is, but if you are constant, you exercise daily and change your eating habits as we will indicate below, you can lose weight fast in 3 days. Keep reading to discover more keys to lose weight.
Weight loss exercises should alternate cardio with toning exercises, as this will quickly burn fat and strengthen the different muscles in your body. To start raising your heart rate, raise your body temperature, and activate your muscles, it is best to start running, jumping, or doing other variations of cardio exercises.
How to lose weight naturally with jogging
We recommend that you start jogging or running slowly and without haste, at a constant pace. If you are a beginner, run for 10-15 minutes, increasing the speed progressively. Keep in mind when you walking should try to possibly do it most linearly, touching the ground and avoiding jumping so as not to damage your knees. Your back should be straight at all times and your arms slightly bent to maintain your balance.
Of course, before starting any workout you should warm up your muscles well.
Weight loss exercises: squats
Squats or squats help to work the lower body and can be done with your bodyweight or with an object that helps you increase resistance (dumbbells, weights, etc.). We show you how to squat correctly:
1. Spread your legs so they are in line with your hip.
2. Make the gesture of sitting down without going all the way down.
3. Keep your whole body weight on your heels and make sure your knees are in line with your feet when going down. Slowly descend, pressing down on your buttocks and abdomen.
4. Do it in 3 series routines with 10 repetitions each.
Push-ups for the chest and arms
We know that working the arms can be difficult, but if you want to know how to lose weight naturally, you cannot forget any part of your body. Push-ups are a very complete exercise, as it helps you work your arms, shoulders, and back, but also your chest and abs:
1. Lie down with your hands on the floor and bear the weight of your body on the palms of your hands and the tips of your feet; stay ironed.
2. Slowly bend your elbows and begin to lower your body, holding the trunk as straight as possible.
3. Keep the abdomen well pressed to also work the abs.
4. Try doing this exercise in 3 sets of 10 repetitions each time.
If you find it very difficult, you can do the push-ups with your knees resting on the floor as you will see in the image.
Weight loss exercises: sit-ups
The abdominals usually have a good flat stomach effect or six-pack, always depending on the repetitions and the intensity with which they are performed. Exercises for this area of the body are essential to also strengthen the muscles of the back, eliminate belly fat quickly, and increase your resistance:
1. Lie on the floor on your back and flex your legs.
2. You can put your arms in a cross shape by grabbing your shoulders, leaving them stretched at the knee level, or resting them behind the neck.
3. Raise your body to knee height and slowly lower without resting on the ground. You should notice how the force is accumulating in the abdominal part.
4. Do 3 sets of 10 repetitions each.
We recommend that, from the comfort of your home, you do several abdominal exercises throughout your routine. With this, you will be able to burn the fat that your body does not need, and, at the same time, you will tone one of the most difficult areas of the body to work.
How to reduce weight fast cycling
Cycling is another great option to do cardio since with it you do complete aerobic exercise, working arms, legs, abs, and helping to increase the resistance of each individual. To ride a bike comfortably and safely, you must take into account the following indications:
The handlebar should be high so that your arms are relaxed and your back is well stretched.
Pedal steadily and at a good pace, so you notice the hardness on the pedals but without hurting yourself.
It is better to have slow speed and stay longer than the opposite, so do not try to go excessively fast, as it does not guarantee that you will lose more body fat.
This option, like running, skipping rope, or doing other cardio exercises, is perfect for losing weight quickly and naturally. However, they will not assure you a total definition of the body, because for this you will need to include toning exercises such as those mentioned above in your routine.
How to reduce weight in a month
We know that, in many cases, you are in a hurry to lose weight; because summer is coming, you have an important event, you need to get into that dress you want so much, etc. You should know that miracle diets do not exist, but if you apply the advice that we have given you previously, you will not only manage to lose weight in a month (and, surely, in less time) but you will feel motivated to continue with the process. Here are some tips to keep in mind:
Something essential to losing weight fast is to avoid sugars and trans foods.
Create your exercise routine with the examples we have given you previously. Try 3 or 4 days a week to avoid overloading yourself at first.
Eat consciously and without distractions, as this will allow you to feel satiated more easily. It is also important that you eat slowly and chew your food well, as this will fill you up faster and digest food more easily.
Divide your day into 5 meals so that at no time do you feel that uncontrollable desire to eat and binge.
If you manage to plan your day-to-day well and focus on feeling better, you will see that eating a diet to change your eating habits is not as difficult as it seems.
This article is only informative. We do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
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