We collected all materials on a topical topic - how to lose weight - in one place. We thought about how to reduce appetite and what diet of hundreds and thousands of diets to choose for weight loss? Welcome! We not only found information, research and reviews on all these pressing issues, but also tried something on ourselves.
How to lose weight so quickly? - Sometimes we think, having felt our own waist after a few hearty and calm weekends. What exercises to choose for weight loss in various situations, for different zones, in the absence of special equipment - or vice versa, when the pocket burns a subscription to the gym, but it is completely incomprehensible what exactly needs to be done there? How to lose weight quickly - it is natural that the result is needed as soon as possible, and the more effective the method will be, the more photos of weighty before and after we will see, the better. Now you have all the knowledge - it remains only to apply them!
General rules for losing weight
- Calculate your daily calorie need (calculator below in the article).
- To lose weight, take 100-200 kcal from your basic daily needs. *Counting the daily need for calories every 3-5 weeks, becauseDue to weight loss, your calorie need will decrease.
- Plan your diet in this ratio: 20% calories-fats, 40-50% calories-carbohydrates, 30-40% calories-proteins.
- Use functional nutrition
- Fix everything you eat in our power diary or a special application (FatSecret)
- Eat carbohydrates in the morning, until 16. 00, giving preference to complex carbohydrates.
- In each meal, protein should be present. Dinner should be protein, with the addition of vegetables. Give preference to vegetables that grow above the surface of the earth. Refuse potatoes, carrots, beets and other root crops.
- Drink enough water.
- Sleep at least 8 hours a day.
- Try to reduce the amount of stress in your life.
- Do physical exercises 3-4 times a week for an hour a day. Be sure to include strength training in the program.
- Refuse the scales, measure the results with the help of clothing.
- Increase the amount of everyday activity.
Calculators
The law of losing weight No. 1: To lose weight, you need to consider calories. Of course, you can arm yourself with huge tables of calorie content of products, but how to determine your personal norm? Which calorizer to use for this? We recommend that you find out the high -speed of certain products by the FATSECRET application, and you can find out how many calories per day you need, you can here. We have collected TDEE and BMI calculators so that you can make a clear and slim plan of weight loss for yourself.
How many calories do you need a day to lose weight?
How to conduct your calculation of weight standards for women? Find out here by using our calorie calculator online! After all, it is the calculation of calories and the old rule that for weight loss you need to burn calories more than you spend, will give you a steady result! No complex mathematics is only verified data. The calorie calculator can be used for losing weight and a set of muscle mass. Just calculate the number of calories that you spend in a calm state, and you will learn your basic level.
Make your food plan online
The calculator presented here is the only way to calculate your own flexible nutrition plan. Losing weight is no longer a mystery: everything is transparent, clearly, scientific. Just enter your data into the columns of our online enquers and get the result - the number of calories that you need to use per day! You probably know that the higher the body of fat in the body, the worse it looks. People of the same weight may look different, depending on the percentage of fat - and, accordingly, muscles. Determine your percentage of fat!
Guidelines
How to lose weight: weight loss guide
The most urgent question for any woman - what is there, this also concerns this. Here we consider how to eat and train correctly in order to lose weight quickly, how to lose weight in a week by 7 kg and how to lose weight in the stomach. This is the most comprehensive guide on a controversial topic - proceed! How to lose weight by summer by 20 kg or 5 kg - different people are tormented by different questions. How to lose weight to the summer without diets - this is what we are talking about. There is time: use our nutrition and training tips and by early June you simply will not recognize yourself! We lose weight effectively and guaranteed, and there is no more fear before going to the beach in a swimsuit! Successful summer holidays for you!
How to lose weight after childbirth?
An article on how to lose weight after childbirth at home. Of course, it’s difficult to go to the hall with a small child - so we adapted our program for home. We analyze the urgent questions: how to remove the stomach after childbirth, how to deal with diastasis, how to eat if you are breastfeeding and so on. Holidays are a difficult time for our body: we almost always gain excess weight during this time. Here we tell how to lose weight after the holidays quickly, by 3 kg or 5 kg. The main thing is that all this happens without harm to health. We even found an answer how to lose weight after the holidays, doing nothing.
How to remove the stomach: Guide for men and women
How to remove fat from the abdomen? The methods will be very different for men and women. In the article we tell how to pump up the press and say goodbye to the hated "mamon", what exercises for losing weight of the abdomen really work, and which are profanity, and why the fat loves to move so much.
Training for weight loss
The best cardio exercises for weight loss: scientific approach
Which cardio is best burned by fat? Which cardioal is to choose? We already know that for weight loss, cardio exercise of low intensity is recommended - they are oxidizing fat the fastest. But at what simulators and at what pace to perform such a cardio? Find out here.
Power and cardio for burning fat: how to combine them?
Chaos reigns in this matter. Somewhere they write that you are losing weight only with a word of training with free weights or on simulators. Somewhere they say that the main thing is cardio. They say that it is important both that, but you need to run at the beginning of the training. Someone claims that after. What to believe? Here we will give you a clear and unambiguous answer. We called this complex the "Bible" because it is comprehensive, super -duplicated and can be used as the basis for putting himself in order. Nutrition rules, training program, cunning tips for losing weight and maintaining an excellent form - we have collected everything here. Here is the future routine of your healthy life! The press, these treasured six cubes are the most desirable and most difficult goal of any training. Let's listen to Ashley Hoffman, a fitness model, a man who has already achieved the perfect press. She tells how to lose weight in her stomach and sides, like Pyatitsa to maintain cubes and represents her program.
Crossfit at home: 5 training programs at home
Crossfit is an incredibly popular way to train and also extremely effective. How to deal with the crossfit program if there is no way to go to the hall or to the site? We have found for you home programs in crossfit, which will give the heat to your fat and easily drive it out of your body!
Pliometric: 3 best pliometric fats for fat burning
Pliometric is a training technique aimed at burning fat by jumping and bouncing. It is simple, training does not last long, and their result is simply amazing. In addition, you do not need additional equipment for pliometric training.
Racking for weight loss: 20 exercises
Did you know how effective a simple familiar jump rope? When jumping on the rope, a record amount of fat is burned. This is one of the best and unfairly forgotten cardio exercises in the world. We have collected the coolest training programs on the rope, and also picked up 20 exercises on the rope. Try it!
Diet for weight loss
Power supply on the protocol is being knocked out today more and more athletes. Spoiler: There is everything! Yes, really everything, even burgers, if it fits into your daytime macro. A unique power system and successful examples of those who adhered to it - in this article!
Mediterranean diet: Buon Appetito!
Mediterranean countries are part of the so -called "blue zones" of the planet - places where people live for a long time, great and happily. We are telling about the Mediterranean diet - tasty, healthy and proven for centuries. Direct health benefits and a toned figure - this is what you get in the end!
Yes, maMAM: Leangains interval starvation system (linganez)
The creator of the Linganez system is a world -famous coach. He came up with a personal system of interval starvation, which allows you to eat almost everything, but in a short period of time - 8 hours. The system is incredibly effective and tested many times. Chitmil is a satellite of any effective diet. What is it? Eating, when right during the diet you can afford absolutely everything you want. In an amazing way, Chitmil allows losing weight and provides psychological unloading. Sometimes Chitmil is the most effective way to get out of the plateau. We try to avoid unverified and dubious diets, but the 5: 2 diet really works. In addition, you will not have to face her stress, a frequent companion of other hungry diets. Diet 5: 2 allows and pay tribute to your favorite harmful food on some days and remain slim!
Glycemic index diet
What is a glycemic index, how to calculate it, what products will turn out to be prohibited in calculations, and which are permitted: about everything and much more in this article. Here are the tables of products on the glycemic index. Build your diet in accordance with them, and the cool result will not make you wait!
Diet and training Megan Fox
Megan Fox does not need to be presented. She has a beautiful, fit, young body, despite the fact that at the age of 28 the girl had already managed to become a mother twice. So how does the beauty eat, how does she lose weight after childbirth and how exactly is trained? Here you will learn everything up to the scenes scheduled plans. Protein diet is probably the most famous way to lose weight. From Atkins to Dukan - everyone preached it. Why is this diet so good? How exactly does she work? How does the protein in large quantities make our body burn excess fat? Everything is here, including food plans and schedules of your protein days. Forward!
Naked truth about keto-red
Keto-diet is one of the most popular diets of the long-lasting 2015. It is based on a fact about our body: with a decrease in coolism of carbohydrates entering the body, it begins the production of ketone bodies. Energy is taken from fat, which means - we are losing weight! Details and power plans are in this article. All about Ducan's famous diet: stages, menu, dishes, recipes. Ducan's diet consists of 4 stages, and we will tell you what is on each of them. The results of the Dukinsky diet are almost always shocking - it really works! Try one of the most effective diets using our article.
Slimming products
What is for weight loss? All about dietary, low -calorie products, how to cook them and when it is better to buy. This article is the best purchase list. If only these 35 products are stored in your refrigerator, you will never get fat and will always eat right. The list is far from boring leaves and vegetables - we really covered all departments, including gastronomy. Each athlete and adherent of fitness fights for his diet to be as much protein as possible. This is much easier to achieve if your vegetable side dishes contain protein in themselves! Products that accelerate metabolism, as well as what else affects the rate of metabolism. But what kind of products accelerate metabolism? Read this article and you will find out which products to fill your refrigerator! To lose weight without effort? It is easy if you eat products indicated here! The magnificent seven proves that you can, you can eat and not get fat - the main thing is what exactly is! We all want to lose weight without effort, and now it finally became clear how exactly this can be achieved!
We recommend reading: 16 ways to burn fat faster
There are special studies that prove that even with the same calorie consumption, one organism can burn fat faster. We collected these tricks and life hacks in one publication: adhering to these rules, you will burn fat faster and lose 100-200 kcal per day more. Proper nutrition: what is it? We all want to eat right. How to make a menu for every day to reduce weight by proper nutrition, how to eat properly during training - we will tell you here. Proper nutrition is the key to good health, but it is nowhere to be told what exactly is right. Open the veil of secrets. Why are we full, but Asians - no? It has long been noticed that Asian races are many times less likely to suffer from excess weight. What exactly in their nutrition and lifestyle makes them slimmer than us? Can we adopt something from them without moving to the country of the rising sun? The most complete study is already with us. The centuries -old secrets of all Asians! How to be a slender guy or girl is an eternal question. It turns out that even without diets and exhausting training you can be slender if you adhere to several laws that we have collected here! Just adhere to these 40 slimming rules to always remain fit and sports!
Tips are not for weaklings: 21 Method of drying of the body
Body drying is a term indicating in athletes a decrease in the percentage of GIRIR in the body without prejudice to muscle mass. Usually drying is based on a decrease in the amount of carbohydrates. No one argues, professional drying is effective, but also dangerous - you should not enter this path if you are not confident in yourself! Metabolism - what is in a simple language: metabolism, it is also metabolism - the term that we use often, but almost no one knows what exactly it means. Having learned with the article, now you know what metabolism is, how to accelerate it and because it is violated.