How to lose weight without effort 11 tips to lose weight effortlessly?

 

Lose weight? Sometimes, in order to achieve your goal you just have to slightly change your eating habits . Here are a few tips and tricks to help you lose weight without much effort.

1 . Drinking tea. Studies have mounted that those who drink tea (black, green or white), have an index of lower body mass and less fat.

2 . Eat cayenne pepper. studies have shown that capsaicin ( an active compound in the pepper ) increases fat burning .

 

3 . Reduce the amount of carbohydrates to prevent fat accumulation .

4 . Eat more vegetables . They give a feeling of satiety without as many calories.

5 . Move lift weight. to work your muscles and burn more calories.

6 . Reduce your rest time between sets. This increases your heart rate and the number of calories burned.

7 . Eat more protein . Replace refined carbohydrates proteins not only serve to get enough, but will also increase the metabolism due to the so-called thermic effect of food .

8 . Eat more protein . It is therefore important to regularly consume throughout the day proteins . Each meal and snack should include protein .

9 . Of fish oil supplements. In a published study, researchers fed mice a diet with supplements (fish oil ) . The researchers found that mice fed a diet containing omega-3 had significantly less body fat accumulation . Other studies have shown similar results.

10 . Eat carbohydrates depending on your training. Of course , carbohydrates are important, but you certainly do not need that much if you 're not exercising , or if you only do 30 minutes a day .

11 . Start the meal with a salad and a low fat soup, water based . Salad and soup will fill your stomach if you eat fewer calories.

Good nutrition and food choices

- Good nutrition and food choices
> Fruits and vegetables
Fruits and vegetables are essential because they are rich in vitamins and antioxidants. They promote vitamin balance and slow cellular aging.
However do not buy anything. Opt for the season : it is better, cheaper since production is greater and it is also greener . To take it if possible usually approvisioner you in a small reliable manufacturer, the products will be really cool and will not pass through the cold room. Or better , create your own vegetable garden, you save pesticides !

Dried fruits are also good . They must be consumed daily as they are a great source of vitamins, calcium , trace elements and minerals . However, do not eat more than can fit on the palm of your hand.

> Bread
Bread is an essential nutrient because it is really nutritious. Finally, provided that it is prepared with whole wheat flour and especially sourdough . Otherwise it will be especially " stodgy " .
Associated with a dish of dried vegetables , it brings you an amount of équivalante to that contained in a piece of meat proteins.

> Cereals
Cereals should be eaten at every meal, but beware . If the grain is a source of vital substances , they have the disadvantage of retaining pesticides. So choose them with the AB label , it is a minimum.
Some cereals are called hot (oats , quinoa, sorghum ... ), they consume more in the summer and other cold (wheat, barley , buckwheat ... ) and cook winter.
Rice, pasta ( which, contrary to what we think are not fattening ) can be enjoyed throughout the year.

> Greases
The benefits of vegetable oil on our health but also the damaging effects of animal fats are known. So try to keep this range : 90 % vegetable fat and only 10% animal fats.
The best sources of essential unsaturated fatty acids of olive oil, rapeseed, linseed , safflower are .
Butter and margarine can be eaten , but in small quantities , provided they are of good quality.

> Meat and fish

- The meat is not essential. Eat in moderation . Opt for good quality pieces (red or organic label ) and banish fatty meats . Prefer white meat and lamb and beef. Avoid pork , offal and especially horse meat .

- The sausage has a very low nutritional value , however it contains a high dose of purines and toxins .

- Fish is rich in protein and some ( fattest ) are very rich in omega , vitamin A and E. Buy Any fish caught on the high seas The seas are more or less polluted it is indipensable consume different fish.

- Do not deadlock on eggs . Opt for eggs from hens in the open air , they are much better.

> Dairy Products
- Cheese : prefer cheese cooked pasta and those made ​​from raw milk. The goat and sheep being the easiest to digest.
- Dairy products : the calcium in dairy products encourage the body to demineralisation and gain weight. So if you can do without ... The calcium content in products of plant origin enough to meet your needs.
- The dairy products, whether light or not, should be avoided because they combine all the faults of dairy products and sugar.

> Sugar , salt, spices
Instead of sugar use honey or maple syrup, which, as they are metabolized , are not likely to make you fat (unless your use is very high).
Banish aspartame , chemical and toxic. Better to choose the raw cane sugar .
Beware of salt. Vegetables contain naturally and industrial products remain extremely salty . To meet your dishes instead use herbs and spices. These have the advantage of facilitating digestion .

Flat belly how to lose belly fat quickly and muscles ?

Have a flat stomach responds to an aesthetic concern of motor efficiency and health. How to lose belly fat quickly and , man or woman , what sports program is it better? Run? ... Build muscles ? ...

A flat , muscular stomach can quickly obtain by applying 3 years 2 and avoiding errors.
Exercises to Lose Belly Fat
Go on a diet to lose weight belly
A diet limits the excessive production defatted especially on the belly. Whatever the distribution of body fat on the stomach in humans, on the hips in women , effective diet food choices are the same.

Muscle transverse abdominal
The transversus abdominis muscle is the natural abdominal belt man. Its tone should be preserved or enhanced to flatten your stomach with exercises appropriate gymnastics.

Make a burner sport calories
Sport in general is a stimulator of basal metabolism . Choose how intense force etcomment force in choosing his favorite sport is essential to burn maximum calories.
errors
Use a sweat belt
It is wrong to believe that sweat belt , mistakenly called belt flat stomach, is an effective way to lose belly fat .
Muscle belly by taking the volume
Know what abdominal muscles and muscles how to lose belly fat and gain muscle tone and not in volume terms . There is indeed a risk of abdominal muscles by taking the volume level of the superficial abdominal muscles.
Issues of a flat stomach
motor efficiency
A flat stomach is the result of an abdominal cladding . Muscle belt formed by the transverse muscles allows optimal energy transfer during the running stride but also for any other sporting action.
health

Waist circumference is a major more important than body mass index that evaluates the relationship between weight and height index mortality risk . The most unhealthy fat is the fat belly , who is attached to the organs of the abdominal cavity. Lose weight by having a flat tummy fat disappear cemauvais .
aesthetic

Having a big belly, be paunchy , no longer part of the current criteria for beauty or a man or a woman. It was a sign of wealth and social success in the past. Classical representation of the previous century with notable cigar and big belly attested but this idea has now disappeared to make way for the image of the dynamic and muscular man with a flat stomach and toned abs . Similarly for women after pregnancy it is not permissible to keep long distended abdominal belly stretched and released .
How to get a flat stomach
Exercises to strengthen the abdominal transverse , oblique and lower part of the rectus

The weight of the cross , the deep abdominal , is essential to have and keep a flat stomach. They are often overlooked in favor of greater rights . 3 years of theprogram Sports Training - flat belly . Fr are simple and feasible almost everywhere. They can quickly tone the abdominal muscles . Count from one week to four weeks to observe the initial results. It is also possible to follow the pre- fr free download établiProgramme Abs Training - level beginner athlete. .
Transverse muscle makes for a flat stomach because the muscle belt profondeurl'ensemble abdomen. This is the deepest abdominal muscle. It is particularly enhanced if we practice exercises for the abdominal contraction coupling in a long, slow exhalation and release a full inspiration. Exercises cladding and toning abdominal obliques will complement the action of the transverse. Also in addition , the lower part of the rectus below the navel may be muscular in the supine position while lifting the legs back winding.

The abdominal muscles

• Rectus
• Grand oblique
• Transverse
• Psoas
• Iliac
• Small oblique
3 Check the transverse strength exercises and abdominal oblique
Practicing a sport calorie burner
To lose belly fat , skipping rope is ideal exercise . In addition to a proper diet allows skipping a few weeks to refine the silhouette as many calories are burned and muscles are toned .

Having more muscle mass, basal metabolic rate is higher because it uses more energy to maintain muscle . It therefore burns more calories, even at rest ! More action to jump moves the tissue, which helps to lose cellulite. With the jump rope you can count at least 7 sports to burn calories
Go on a diet to lose weight with a reduced calorie , balanced diet rich in insoluble fiber
When a muscle works he does not lose weight the neighboring region whatsoever for the belly , buttocks , hips or thighs. The consequence is that diet locally , eg only slim belly is impossible. By working our muscles are made diet throughout the adipose tissue. In terms of power the problem is the same. A low calorie diet is not acting locally. The following links provide 5 simple and effective dietary advice broad to lose graissesur whole body, a flat stomach and stay healthy :
• To lose weight you must eat his fill
• increase the number of meals
• go on a diet without fat
• Plan protein diet
• Increase basal metabolism
Targeted fat loss is not possible, but a bloated stomach due to a sluggish bowel can be easily eliminated by consuming foods rich in soluble and insoluble fiber . The result will be a better overall ease with the disappearance of constipation and a flat stomach. High fiber foods are cereals and wheat bran , fruits and vegetables, such as kiwi, apple and dried figs , brown rice , wholemeal bread and legumes.
2 Mistakes to Avoid for a flat stomach
Believe that sweat belt is effective

A widespread belief is that the effectiveness of involving sweat belt and practice sports to lose belly fat . The fact is that wearing it by the same sporting activity decreased in intensity rapidly causes heavy sweating , so a significant loss of water, but by no means a loss of localized fat .
This efficiency is illusory. Abdominal belts sweating called to tortceinture flat stomach are totally ineffective . Sweating does not lose weight , whether in a particular area of ​​the body , local or general. More details are available on this subject by following the internal link next , Belt sweating to lose belly fat

Muscle belly is taking the volume
His abdominal muscles is effective to have a toned tummy and wrapped but if the method is concentric with long time series are performed at a slow pace and especially with loads , then there is a risk of increasing the size of muscle fibers and connective tissue , or take mass is not the goal. But then , how?

How the muscle belly
Do not ask how many but what do abdominal abdominal muscles and especially how to work. To build muscle without gaining volume must work plyometrics for example the oblique abdominals, with time and short springs and dynamic movements or isometric exercises by cladding ventral . This type of exercise has little effect on the gain of muscle mass and therefore closer to the goal , to have a muscular belly AND TV.
What else to lose weight or have a flat stomach ?

Playing sports helps to lose weight but not enough to lose belly fat. If you want to lose weight, it requires not only the sport, but also change the way you eat
Running is the best sport to lose weight : Running helps to lose weight because it uses more muscles of two thirds of the human body. Basal metabolism is increased by bodybuilding
You are a woman and you want to know how slim the thighs. Your desire has nothing exceptional because fat has a greater tendency for women to stay on the thighsof two thirds of the human body. Basal metabolism is increased by bodybuilding
You are a woman and you want to know how slim the thighs. Your desire has nothing exceptional because fat has a greater tendency for women to stay on the thighs