To lose weight you need to exert enough effort. It is important to burn more calories than you consume. For a positive result is a plan that will lead to success. Let us have a look how to get rid of extra pounds.
Tips that will help to achieve a positive result
How to lose the last 5 pounds? Must adhere to the following guidelines:
- You should determine caloric needs. During weight loss calorie expenditure decrease. Reduced calorie foods leads to a lower metabolism. Thyroid hormone, which is responsible for the power consumption, lowers the regulation to adapt the human body to the reduced absorption of calories. This will help keep the desired weight.
- A healthy sleep. If you sleep little, it will prevent weight loss. Important as amount of sleep and its quality. Need to sleep at least eight hours a day.
- The sequence of exercises. Classes that require a large amount of energy and strength, promote metabolism for a long period after class.
- Nutrient proportions. It is important to monitor the amount of proteins, fats and carbohydrates you consume.
- Expert advice. Before you start training it is necessary to consult with a doctor who will help you choose appropriate diet plan and exercise program.
- Exercise should be appropriate and rational.
- Use sports supplements.
- The main thing – patience. To come to perfect shape, worth the wait. The result requires patience and time. Do not give in to temptations.
How to win the last five pounds overweight?
Ideal weight is difficult to achieve, and sustaining it even more difficult. It is important to understand what the cause of inhibition of progress.
People who sit on strict diets, in fact, eat more than you need. And training them is very monotonous.
To resume progress, is simply to vary the exercises and make small changes in lifestyle.
Should adhere to these points for losing the “last five pounds”:
- The adherence to diet. Breakfast should be nutritious and filled with energy that will be consumed during the day. The diet should contain lean proteins, unsaturated fats and carbohydrates for a long. Eat more vegetables, fruits and whole grain products. A nutritious Breakfast will increase your metabolism and allow you to get rid of more calories per day. Is to eat 5-6 times a day but small portions. So your body is always fed and there will be temptations in the form of bad food. For efficiency, keep a diary and write down everything you ate for the day.
- Gotta give how many calories the body needs to continue progress. The daily rate depends on the level of human activity, sex, age and height.
- Carefully make the menu. It is important not only to lose weight but also maintain your desired weight. Even after the diet, it is important to follow a proper diet and do not overload the body. Eat more lean proteins, healthy fats and carbohydrates. Eat fish, nuts, vegetables, fruits, flax family. Also, use less capacious dishes. Thus you will eat less.
- Make your workouts varied. Vary your exercises and their sequence. be engaged in sports walking, aerobics or Cycling. Do supersets. Unable to run or walk before and after meals.
- Separate cardio and strength training. In the morning it is better to train with weights and evening cardio. Thus consumed more energy and go away calories. The load should increase gradually.
- Boost leptin levels. When the reduced calorie diet production of hormones that support the metabolism also decreases. To restore leptin level will a single day with a high calorie intake.
- Download muscles. From the amount of muscle mass determines the metabolic rate.
- Drink plenty of water. The day must drink at least two liters of fluid.
It is important to combine exercise with proper nutrition, and then the result will not keep itself waiting long.