, author: Plackhin A.

How to lose weight: 7 ways to reach your ideal weight

Spring is approaching, and it's time to give battle to extra calories and hated pounds.

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If you are worried about your silhouette and want to look slimmer this summer, know that losing weight is not as difficult as it seems. To lose weight, it is important to consider the consistency of our weight. We should not obsess about ourselves, but take care of ourselves internally as well. After all, it is not only physical fitness that matters, but also good health. To have a physique, to have an ideal, is to love yourself. If you think you have extra pounds, you can get rid of them by following a few simple steps.

Tricks for burning calories:

1. Increase your basal metabolism.

Basal metabolism corresponds to what the body burns at rest, which is the energy needed for cellular activity, breathing movements, heartbeat and maintaining tone. It varies greatly from person to person, age, height and even gender, but not only because of these factors. There are various ways to increase your basal metabolism:

  • Building muscle mass: Unlike fat, muscle remains active at rest. Maintaining contractile tissues requires a lot of energy. A state of minimal muscle contraction called "toning" also requires quite a few calories. This is why it is preferable to combine strength training with endurance training if you want to improve your basic metabolism.
  • Eating: Any digestive process puts the body in motion and then requires energy expenditure. This may partly explain why people who eat 4-5 small meals a day instead of 3 large ones tend to lose weight. A snack at 11 am and another at 4 pm are not a bad idea in themselves! Keep in mind if they need to be balanced, such as dairy or fruit.
  • Temperature difference: A human cell can only live at temperatures between 36ºC and 41ºC for long periods of time. Being in colder as well as hotter climates, the body naturally burns calories to maintain a stable internal temperature despite external fluctuations.
  • Stress: In some people, a pronounced state of nervousness promotes energy burning. But beware of too much stress, because for the vast majority, stress is synonymous with weight gain.
  • Sleep: Lack of sleep has been proven to make you fat! When we sleep, the body triggers a whole cell regeneration process that involves burning calories.
  • Food choices: Responsible for maintaining muscle mass, proteins (meat, fish and eggs) require a significant energy expenditure during digestion: 20 to 25 kcal per 100 kcal. Similarly, some stimulants increase costs, as each cup of coffee drunk increases energy expenditure in the following hours by 15%. Finally, raw and cold foods, which are more difficult to digest, also require extra effort from the body.

Walk around the city.

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2. walk for as long as possible.

The best thing to burn calories is walking. For weight maintenance, if we sit in the office all day, it is recommended to walk for at least 30 minutes. You have no excuse, but you have the time. Walk to the subway stop or, if you have the option, to work. Ideally, you can take at least 15,000 steps every day. Also, in good weather, walking will not impose any obligations on you. Put on some music or listen to your favorite podcast and get outside to burn calories and exercise your legs. Your body and mind will thank you for it.

3. Exercise.

Sports are very important. It doesn't matter if you lead a healthy and balanced lifestyle if you don't exercise later. Sports help prevent diseases and make our bodies more active, both physically and mentally. Sport becomes the best ally of dieting, because following a healthy and balanced diet combined with daily physical activity will allow you to lose those calories that annoy us so much. Any sport requires more or less energy expenditure.

Exercise stress.

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4. Exercises that help burn calories.

To do a complete workout and burn calories, you must include these exercises:

Jumping: this exercise, burns a lot of calories. With the help of it, coordination and agility improves.
Cycling: in an hour of cycling, you can burn about 1200 calories. It is also a pleasant exercise that can be enjoyed both in the mountains and in the city.
Burley Exercise: This is an exercise where you have to alternate between deep squat, plank, push-up, and in reverse order, ending with a jumping jack.
Swimming: An hour of swimming can burn 500 calories.
Squats: The best part is that you can perform them at any time. Squats help tone your gluteal muscles and quadriceps muscles.

Green tea.

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5. Drink green tea.

Herbal infusions have a strong diuretic effect and eliminate any fluid retention. Green tea is one of them. If you don't really like this tea, you can add ginger and lemon to it. Ideally, drink green tea in the morning. Tea has antioxidant properties and contains more theine than coffee. Green tea has many health benefits and wakes up our body much earlier than coffee.

House cleaning.

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6. House cleaning.

Not only sports help us to burn calories, but also the usual cleaning of the apartment. So while washing windows, sweeping the floor or wiping the dust, remember that you spend calories in this way, which means that you lose weight.

7. Sleep.

When we sleep, we burn calories too. If you're one of those who sleeps about 8 hours a day, you're in luck, as your body burns more calories in your sleep than those who sleep little. Generally, sound and adequate sleep gives you more energy, activity, and an elevated mood. In addition, when we don't sleep enough, ghrelin levels increase, which also leads to more fat in our body as we become more hungry.


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As you can see, it is not difficult to burn calories with proper nutrition and constant exercise. Express diets and radical reductions in food intake lead to nothing. Well, yes, to an imbalance in our body. If you want to look good and feel comfortable all year round, you need to start taking care of yourself from the inside out. The key is to make sure you don't sit back and use any time you have to exercise, whether it's your commute to work, dinner with friends, or just climbing the stairs.