How to burn fat: nutrition, foods burning fat, physical activity, herbs - recommendations and tips

The fat on the body looks extremely not aesthetically pleasing and brings a lot of inconvenience. Let's find out how to get rid of it.

The problem of excess weight today bothers many people. However, sometimes extra pounds are distributed evenly throughout the body and in this case everything may not be so critical, and sometimes accumulate in one zone, for example, abdomen, hips, etc., and then the problem becomes very serious and noticeable.

Today we will tell you how to properly and quickly burn fat, so that after that it does not return again.

How to burn fat: food, foods burning fat

Proper nutrition is the key to a successful struggle with excess kilograms. That is why the first thing to do is change your food habits.

• Eat at least 4 times a day, while you may have snacks between the main meals.
• Each meal should contain protein.
• Portions of food It should not be big, but not small. Each portion should consist of about 200 g of food.
• Carbohydrates Your diet should be in the morning. After 18 o’clock in the evening, carbohydrates should not be used. If you cannot completely exclude them from the diet in the evening, then at least maximize their number.
• Dinner It should consist only of proteins.
• Do not forget to provide your body with water, otherwise otherwise it will begin to detain it and this will affect the process of getting rid of fat. Drink at least 2 liters of clean water per day. You can also afford green tea without sugar, fruit drinks and juices.

• Protein Your body will enrich foods such as boiled low -fat meat, all seafood, poultry, but without skin, low -fat fish, like polions, hek, eggs, dairy products with a small percentage of fat content, nuts.
• Carbohydrates You can get from vegetables, fruits, bakery products, cereals, dried fruits. Particular attention should be paid to the use of bread. It is permissible to eat 1 small piece and only non -annoyed bread per day.
• Fat Contained in foods such as vegetable oils, cheeses, fatty fish, like mackerel, nuts, avocados. It is important to note that these products contain useful fats and excludes them from its diet is completely strictly prohibited, otherwise your body will begin to suffer.

Perhaps all the losing weight have heard about the miraculous power of products that can burn fats. In fact, everything is somewhat different. There are no products that burn fats, but there are products that help improve digestion, accelerate metabolic processes in the body, and this, in turn, helps to accelerate the process of losing weight.

Such products include:

• Grapefruit
• A pineapple
• Celery
• Cabbage
• Zucchini
• Oat bran
• Ginger
• Green tea

How to burn fat: physical activity

Of course, it will not be easy to deal with fat if you do not increase your physical activity. Therefore, much attention should be paid not only to food, but also to exercises.

• Of course, you can sign up for the gym and engage in there, if necessary, turning to the coach for help. However, it is not at all necessary to visit the hall, you can do with home training.
• To get started, make a small warm -up so that your muscles are warmed up and are ready for further work.
• Next, proceed to cardio training. It can be a run on the street, a rope in the house, climb the steps in a multi -storey building. Such training should last approximately 15-20 minutes.
• After you can go to strength exercises. Squats are considered the most popular exercises for weight loss. You can also try to perform the “bar” exercise, push -ups from the floor (from the knees, if difficult to do ordinary), pump the press.
• If you have contraindications for sports, try just to walk more. For example, get to work and from work on foot, go up the stairs, and not on the elevator.
• You can also sign up for fitness or in the pool. The second option is also suitable for people who have health problems and they cannot fully train.

For the highest possible effect, charging needs to be performed daily, and power and cardio training 3-4 times a week.

The most problematic zones can be called the stomach and sides. As a rule, extra pounds are deposited in these places, and it is quite difficult to remove them from there. However, using special exercises, and eating correctly, you can significantly accelerate this process.

• The first exercise that will help to work out the necessary muscles - Swing of the press. Lie on the floor, bend your legs at your knees, be sure to get your hands behind your head. Now slowly rise, but not completely, only a little bit, return to the starting position. Perform 5-10-15 such exercises in 3 approaches.
• The second exercise - push ups. It is extremely difficult for beginners to make push -ups on straight arms and from the floor. Therefore, we recommend a simplified option. Lear your hands (as when pressing) on \u200b\u200bthe edge of the bed, sofa, chair, legs straight, bend your arms at the elbows, trying to reach the sofa, bed and return to its original position. Perform 5-10-15 such exercises in 3 approaches.
• The third exercise - squats. This is a universal exercise that helps to remove fat and pump up not only buttocks and legs, but also tighten the stomach. Become exactly, legs shoulder -width apart. Squat like sit down on a chair, stretch your hands forward at the time of squatting. Make sure that the back is always even, and the case does not fall forward. Make 10-20 such exercises in 3 approaches.
• The fourth exercise - jumping. Become exactly, hands along the body. As for “one”, make a jump - legs shoulder -width apart, arms up, about “two” jump back to its original position. Perform jumps quickly, while drawing the abdominal muscles. Make 20-30 jumps, rest for a few min. And repeat the exercise again.
• Fifth exercise - running in place. When running, try to raise your legs as high as possible, the back is straight. Run for 25-45 seconds, then take a minute break and repeat the exercise.

How to burn fat with herbs?

Herbs themselves cannot burn fat, but in combination with training and proper nutrition, this is possible. Again, as in the case of fat-burning products, we draw your attention to the fact that herbs will only improve metabolism, remove excess fluid, reduce appetite (within normal).

• Flax seeds, spirulin algae, garzinia— contribute to a decrease in appetite.
• Rhublines, Blazins Black Berries, chamomile - They have a weakly lazy effect. With the help of such herbs, you can clean the body from toxins.
• Green tea, chamomile, birch buds, lingonberry leaves, rosehips, dill seeds - have a diuretic effect. With their help, you can remove excess fluid from the body, relieve swelling.
• Mint, flax seeds, nettles, alteen root, St. John's wort - accelerate metabolic processes in the body.

In order to use herbs correctly and get the maximum effect, you can do herbal fees.

For example:

• Mix 1 tbsp. l. Chamomile, St. John's wort, mint, brew boiling water (500 ml), let stand for 1 hour., Strain and take during the day.
• Mix 1 tbsp. l. Chamomile, nettles and 1 tsp. calendulas. Brew the collection of 750 ml of boiling water, let it brew, and then take it within 2 days.
• Take 1 tsp. Strawberries, lemon balm, birch buds, brew 500 ml of boiling water, let it brew and take 1 glass per day.

How to quickly burn fat: recommendations and tips

Perhaps all the losing weight want to see the result literally after several days of weight loss and this is quite normal, however, it is not always possible. Nevertheless, it is still possible to quickly get rid of fat deposits, but for this you need to adhere to certain tips and follow some recommendations.

• Give your body physical activity not only in the gym, but also in everyday life. Do not spare yourself, replace the elevator with steps, clean daily in the house, go to the store on foot. Thus, you will burn much more calories.

• Give preference protein food, since most calories received from it are already burned in the process of digestion.
• Eat more often, but do less portions. The more often you eat, the faster your brain will wean from the fact that you need to eat as much as possible, so as not to starve.
• Eat less carbohydratesbut do not exclude them completely from your diet.
• Take for your habit to refuel salads olive oil, apple cider vinegar, soy sauce, not mayonnaise, sour cream, etc.
• Do not eat, watching the film, reading a book, etc. Since being distracted from the main process, it will seem to you that you did not eat and eat a portion too quickly.
• Exclude all fast foods from the ration, including ready-made cutlets, pancakes and dumplings.
• Train with those who are stronger, slimmer than you - it motivates.
• Write all the food that you ate throughout the day. Even 1 pc. A nut, half an apple, etc. So you can track food meals and all unnecessary that you consume in a day.
• Do not buy products in stock. This will interfere with you to eat as much as you need, and you will be seduced by additional portions.
• Arrange for yourself weekly chitmil. Chitmil is the day in which, despite your diet, you can eat everything you want, but within reasonable limits and at the right time. For example, candy in the morning, fried meat, etc.
• Be sure to get enough sleep. The dream should last at least 8 hours a day and preferably at the same time.

It is difficult to get rid of excess fat, but it is still possible if you adhere to proper nutrition, add sport and healthy habits to your life. Therefore, stock up on, correct products and a subscription to the hall, and look at how your body changes.

Video: How to burn fat faster?