The average man's body contains 43.2 pond medics. And at any time, that number increases or decreases, it never stagnates. Spend more every day burning fat than storing, and over time you will bury your belly forever. It sounds easy? Is. You see, there is no secret formula to lose fat. In fact, find 100 successful losers and they'll give you 100 different ways to win the battle for the hump. But here are 50 tips designed to help you lose your love, break your belly, and define your abs. Only include three out of four in your life every day and you will finish your vet and faster than you thought possible.
1. Eat more protein
It was observed that 25-30% of the concentrations in each gram of protein are burned during digestion, compared to only 6-8% of carbohydrate doses. Do the math: You save 41 real each time you replace 50g of protein with the same amount of carbohydrates.
2. Read the labels
Avoid foods with "high fructose corn syrup" on the ingredient list. Since 1971, consumption of this sugar substitute, used to sweeten soft drinks, commercial cakes, and even spices, has increased by more than 350% in the US. In parallel with the increase in obesity.
3. Take off your ass
Do each exercise while standing instead of sitting. "You consume up to 30% more damage," says Joe Stankowski, CPT. The solution for the bench press? I ask myself.
4. Mix your movements
When lifting, perform supersets in which you alternate sets of lower body exercises and upper body exercises. In this way, the lower body rests while the upper body works. "This allows you to maximize your muscles with very little downtime between sets for faster, more effective training," said Craig Ballantyne, CSCS.
5. Blind exercise
When using the elliptical, release the handles and close your eyes. (Be careful!) Without visual feedback, your core muscles will have to work harder to keep you balanced and burn more.
6. Embrace garden work
Think of any form of physical activity, even one you are trying to avoid, such as mowing the lawn, as an opportunity to burn fat and condition your body. (Be sure to use a lawn mower).
7. Snack on pickles
They have one calorie per slice.
8. Take bigger steps
If you use the stair mat, skip one in five steps. Then take a big step back to your normal gait. This step recruits additional muscle, increasing fat loss, says Cameron McGarr, CSCS.
9. See rental motivation
once a week, a video that inspires you to exercise. Examples: Rocky (for the gym), American Flyers (for cycling), Hoosiers (for team sports) and Chariots of Fire and unlimited (both for running).
10. Break a record
Challenge yourself to run in the same amount of time, even a tenth of a mile, in each workout. This ensures that it always causes more burns from one workout to another.
11. Break your dishes
And buy the smallest. That way, even filling your plate to the limit, you end up eating less than you would probably stack on your existing plates.
12. Cut carbohydrates
Yes, you have seen it countless times. The reason: it works. In just one of many recent studies, a Journal of Nutrition report found that men who cut their carbohydrate intake to just 8% of their daily attacks lost 7 pounds of fat and 2 pounds of muscle in six weeks.
13. Get up first, then run
Doing cardio after lifting weights, if you're tired already, will have the same speed or intensity, a greater effect than before, McGarr says.
14. Change direction
Try this interval training on the elliptical machine: Drive 30 seconds as fast as you can, then immediately reverse your direction and drive 30 seconds in the opposite direction. Rest 60 seconds and repeat. The power to stop your momentum and go from a stop to top speed twice all at once will give your fat burning power a huge boost, says MF training adviser Alwyn Cosgrove, CSCS
15. Supplement of foods rich in fiber.
Consider them "good carbs." Its mass takes up space in your stomach, making you feel full and eat less. Foods with the highest fiber content: beans, which contain 8 g per 1/2 cup. Research shows that children who added 12 g of fiber a day to their diet lost a quarter of an inch of their love handles, without altering their diet in any other way.
16. Top your salad with vinaigrette dressing
Studies show that acidic foods like vinegar and lemon juice act as the lightest.
16. Top your salad with vinaigrette dressing
Studies show that acidic foods like vinegar and lemon juice act as a lighter fluid in your body's fat-burning plant, increasing carbohydrate burn by 20-40%. Researchers believe that the acids blunt insulin spikes and slow the rate at which food is released from your stomach. Fermented foods like pickles and yogurt are also good sour options.
17. Do not skip meals
If you don't eat for a long time, your body is in a carbolic state, which means it starts to break down muscle tissue for energy - and saves fat.
18. Try the Versa Climber
The more vertical you are during cardio, the more calories you burn.
19. Don't be a couch potato
If you're a TV junkie, add up the number of hours you're currently watching and remove all reruns - even if there's an episode of Seinfeld you've never seen before. Spend the time you save on your feet: outdoors or at the gym.
20. Hit the weights
If you're lazy, it's not as bad as you think - lifting 10 minutes a day, three days a week will help. Harvard research shows that 30 minutes of strength training a week has a greater reduction in waist size than almost any other variable.
21. Give the potatoes
in any form - mashed and baked, as well as chips and crisps. They increase the insulin level in the blood, so that your body no longer burns and stores fat. (Sweet potatoes are acceptable, they have more nutrients and fiber.)
22. Eat your biggest meal of the day after lifting.
Calories are needed to digest food. And researchers at the University of Nevada found that it takes 73% more calories to process that food after strength training than if you hadn't trained at all.
23. Eat H20 before a meal
The water takes up space in your stomach, making you feel fuller and reducing your appetite, says Christopher Mohr, MS, RD
24. Request replacements
Any time your restaurant entree includes a side of pasta, potatoes, or rice, ask for vegetables instead, says Jeff Volek, Ph.D., RD (your server will be happy to serve you. )
25. Enter a competition
That is, sign up for a sport like softball, soccer or even kickball. It automatically schedules practice sessions in your week and because you are part of a team, you get peer pressure that keeps you showing up.
26. Pause between spoons
That is, if you can't live without ice cream, cake, or other calorie-laden desserts, go ahead and take a spoon (about 1/2 cup) or a small slice. If you want even more, wait 20 minutes. Most of the time, you will find that while you wait, hormones kick in and induce a feeling of fullness, reducing the craving for that second serving.
27. Brush teeth more often
In a recent Japanese study of 14,000 people, researchers found that men who often brushed their teeth were slimmer than men who did not. Thanks for that minty, fresh taste, which makes it less likely to eat in between.
28. Eat an unbalanced diet
"By cycling your calorie intake so that you eat fewer calories one day and more the next, you keep your metabolism sharp," says Volek. And that ensures that you continue to burn fat quickly. The key: Shoot 2,000 calories a day on average for a week.
29. Summon a slope
When you run out, apply strength to the floor and push your body weight all the way forward. If you run on a treadmill, the belt helps you. To counter this, you should always walk or run with an incline of at least 1% - the quality of the treadmill you find in an English study is almost equal to running outdoors.
30. Stick to low-calorie drinks
That means coffee, tea, diet soda, mixes such as Crystal Light and of course water.
31. Eat breakfast every day
Research from Harvard and Boston Children's Hospital shows that obesity rates are 35-50% lower in people who eat breakfast regularly, compared to people who don't. Nutritionists believe that meals help regulate insulin levels and hunger, making you less likely to overeat during the day's reminder.
32. Avoid foods that are in a bag or box
These are generally highly processed carbohydrates, foods that quickly raise blood sugar and disable your body's ability to burn fat.
33. Snack between meals
This not only prevents you from being hungry (and overeating) during lunch and dinner, but it also forces your body to process food all day, helping to keep your metabolism active.
34. Buy a TiVo
And just watch the shows you record. By quickly browsing the commercials and just watching shows that matter enough to you to set up a season pass, you can watch TV - and the amount of time you spend on the couch - with over a third.
35. Load of yogurt
When researchers at the University of Tennessee gave a group of volunteers one of two diets, one high in calcium and one not, and reduced each group's calorie intake by 500 calories, they found that people who lost calcium lost twice as much. weight (13 pounds on average) compared to people who follow the standard diet. Study author Michael Zemel, Ph.D., believes that the extra calcium helps the body burn more and store less fat.
36. Order initiators
And avoid the bowl of bread at all costs. If you're hungry for dinner at a restaurant, order a salad or appetizer with only meat or vegetables right away, instead of being tempted by these bottomless and fattening gifts.
37. Pop peanuts
Walnuts have a very high satiety, which means they make you feel fuller after eating than many other foods. And while they are high in calories, those calories seem to be processed differently in the body. Researchers from the University of Michigan found that men who added 500 calories of peanuts to their diet per day were not overweight at all.
38. Don't starve
"Under normal circumstances, people absorb only about 80% of the nutrients from the food they eat," said A. Roberto Frisancho, Ph.D., a weight loss researcher at the University of Michigan. But, he says, when the body is deprived of nutrition, it becomes a super efficient machine, taking all the nutrients it can use from all the foods it consumes. Start eating normally again and your body may not catch up; instead, food continues to store as fat.
39. Do sprint intervals
Stankowski says that alternating short and total runs with short rest periods is the most effective form of cardio for fat loss. Try a 2 to 1 work-to-rest ratio. That is, run twice as much as you rest. So if you run a 150m sprint, a good distance to start, in 20 seconds, rest 10 seconds, and then repeat 3-7 times.
40. Check your mood
The desire to snack cannot come from hunger, but from loneliness, depression or anxiety. "Emotional feeding is at the heart of poor food choices," says New York psychotherapist Elizabeth Fagan, CSW. If you find yourself eating often when you feel sick or happier after a meal, that could be a problem.
41. Buy one
If you need to buy cookies, chips, or other processed junk food, buy the single-serving package, rather than the big family style. That way, if you eat the whole package, and let's face it, you know you will, in the end you have done much less damage to your waist.
42. Eat slowly
"It may take 12 minutes or more for the signal to start eating to reach your brain," said Mark S. Gold, M.D., of the University of Florida McKnight Brain Institute. Quick Tips: Drink a little water between each bite of food you eat, or at least eat more meals with friends or family. You are more likely to speak and therefore eat more slowly.
43. Go the distance
Take intervals for a specific distance instead of a specific time. Otherwise, you run shorter runs while you get tired, which means you burn fewer calories, McGarr says.
44. Cheat once a week
Use food as a reward for a week of hard work or the completion of a project you were afraid of. "It's fine if people eat one meal a week without feeling guilty," says James W. Anderson, M.D., director of the Metabolic Research Group at the University of Kentucky in Lexington. "Eating a healthy diet 95% of the time allows you to relax and enjoy the other 5% of the time without gaining weight."
45. Paddle to heaven
Each time you complete 10 reps on the rowing machine, lift the handles above your head, without bending your elbows, for two consecutive reps before returning to normal rowing. This works your shoulders and back as well as your legs because they need to produce more strength to give you the drive to perform the movement, McGarr says.
46. Avoid white bread
When Tufts University researchers studied the waist and diets of 459 people, they found that those who ate white bread, even among men of similar age and the same activity level, often weighed more than those who did not. "The calories in white bread and refined grains seem to be more in the waist than the calories in other foods," says Katherine Tucker, Ph.D., author of the study.
47. Pay attention to portion sizes
"Most people who have been skinny all their lives have a much better understanding of proper portion sizes than overweight people," said Deborah Riebe, Ph.D., a professor in the kinesiology department at the University of Rhode Island. "When they eat out, they are much more likely to immediately order a dog bag or leave food on their plates instead of cleaning it."
48. Never forbid yourself a favorite dish
Here's a surprise: When a group of British researchers told 30 women to avoid chocolate, and then put them in a room full of things, women were much more likely to get a bite than people who didn't. Blame the Forbidden: The more often you tell yourself you can't eat something you love, the more you want it.
49. Surpass yourself
Try this interval routine when training on the rower: row for 60 seconds, observe the distance on the machine, then rest for 60 seconds. Repeat: Only ride 55 seconds this time and try to match or improve your distance the first time. Rest for 55 seconds, then repeat and reduce the time to 50 seconds. Continue until you cannot overcome your original distance.
50. Get on the scales at least once a day
"If there's one thing that comes up time and time again in the thousands of patients enrolled in the National Weight Control Registry, it's weighed on a scale every day," said Rena Wing, Ph.D., founder of the registry, who follows more than 4,500 men and women who have lost an average of 20 pounds or more and have maintained it for at least six years. "Don't hold onto the number, but at least keep track of the total range of what it weighs, so you can see small changes as they occur and take corrective action right away."
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