1- Balanced diet

Will sports help you lose weight if you eat wrong? You’re working hard burning calories at the gym, but that doesn’t stop you from eating the wrong diet. Here are some simple tips.

• Try replacing simple carbohydrates with complex ones . Complex carbohydrates, such as cereals, brown rice, potatoes, nuts, contain a lot of fiber, so even in small portions they relieve hunger for a long time.
• Make no mistake: eating fat does not make you fat . In fact, fat is a necessary part of the diet.
• Remember that protein is vital .
• Focus on three elements – carbohydrates (complex), proteins and fats. They should all be in the diet.
• Cook with butter or coconut oil .

2- The rhythm of the diet

The main rule is not to skip meals! Eat four times a day: in the morning, at noon, around 4pm and 8pm. This will accustom your body to a certain rhythm of nutrition. If you’re looking to shed a few pounds, fitness trainers usually recommend eating certain types of food at different times of the day.

3- Energy in the morning, light meals in the evening

What do you need to eat to lose weight?

• In the morning – rye bread, cereals (not too sweet, such as muesli or bran), kiwi or grapefruit, yogurt 0% … Breakfast should energize!
• Eat complex carbohydrates for lunch, such as whole grain pasta, rice, quinoa, or bulgur. They go well with white meat or fish.
• At 16 o’clock – a small snack: a piece of bread + fruit.
• After 17 hours, eating carbohydrates is not recommended. For dinner, you can cook fish, scrambled eggs or vegetable soup.
• A small protein bar never hurts before a workout . Don’t forget to bring mineral water or a sports drink with you as well – they will help you cope with the load. For more personalized nutritional advice, consult a dietitian.   

4- Cut down on sugar if you can’t cut it out.

When it comes to sugar, it is very important to know the measure. Believe me, giving up sugar is the fastest way to lose weight. First of all, you have to realize that 90% of your food contains sugar, and this little monster is making a generous contribution to weight gain.

A can of cola you drink during lunch, pasta you eat for dinner, or even cereal for breakfast contain a huge amount of sugar. What can you do about it? Every time you go to the grocery store, check the sugar level on the package and try to choose foods that have less sugar.

No one can completely get rid of sugar – and you don’t have to! Consumption of natural sugar is natural for the body, but refined sugar is unhealthy.

5- Drink green tea

Green tea is one of the healthiest drinks. Studies have proven that green tea contains a huge amount of antioxidants that help burn fat and speed up metabolism.

The best time to drink tea is right after breakfast and at lunchtime, as this is when the metabolic rate is highest. Green tea keeps your metabolism high, which promotes better digestion.

6- Use whey protein

Whey protein is a very satisfying food that will keep you feeling hungry for a long time. This helps to avoid unhealthy snacking and helps reduce body fat levels. Observations show that people who use whey protein regularly consume fewer calories overall.

Contrary to popular belief, this protein was created not only for those who are seriously involved in sports. It is also recommended for daily consumption by people with low and moderate physical activity.

7- Don’t eat fast food

Do you keep wondering how to lose weight faster, but at the same time you constantly eat fast food? The less of these foods in your diet, the fewer calories you consume. You may think that fast food is very convenient, but there are a number of reasons why you should refuse it.

Fast food, as well as carbonated drinks (Cola, Pepsi) and snacks, are food with “empty calories”. It has no biological value and at the same time it is VERY high in calories! From such snacks – one harm. But they are very tempting, so we advise you to give them up gradually. If this is difficult for you, try making the same dishes at home with low-calorie ingredients.

8- Drink water with lemon and honey in the morning 

When you wake up, drink a cup of warm water with honey and lemon. It is not at all difficult and at the same time effective in the fight against excess weight. This drink speeds up metabolism, and drinking it on an empty stomach, you set your body to burn fat in the morning.

9- Eat Fruit, Don’t Drink

Juice is often called a healthy product, but it is important to remember that it is not a low-calorie drink. 250 ml of orange juice contains 110 calories, which is equivalent to two oranges. Few of us eat two fruits a day, but if we have juice on hand, we usually drink more than one glass!

10- Drink water instead of other drinks

Water contains no calories. When you’re thirsty, drink water instead of juices and soft drinks – and make it a habit!, go in for sports.

11- Ten minutes of sports every morning

Charging in the morning is an ancient invention, the benefits of which cannot be disputed. Exercise at home can consist of a short program of simple exercises that take no more than 10 minutes. Do them every morning before breakfast.

For sports, it is not necessary to purchase special equipment. Take a 500 ml bottle of water in your hands, spread them apart and make circular movements to tone your biceps. And so on!

Your task is to make such exercises a morning habit. Let it be as natural to you as drinking a cup of coffee, taking a shower, or brushing your teeth. Morning exercises tone muscles, give a boost of energy and set up the body for active calorie consumption.

12- Twenty minutes of running in the evenings

Daily running is good medicine for those who start to take root in the sofa after work. You can run in the yard, in the park or at home on a treadmill . A one-time 20-minute run will not change much in your life, but daily short workouts will bring results very soon, because running is one of the most effective sports for weight loss!