How to lose weight quickly, healthily and effectively?

The only way to the beautiful, shapely and healthy body is a healthy lifestyle. Slave training, debilitating diet, artificial supplements, herbs nasty - none of these things will give you slim and well-being in the long run.

May you even feel "healthy lifestyle? It's easy to say, "Not true, this whole does not have to be difficult. If the changes in life you start entering in the right way, not only immediately you notice the positive effects, but you will come to a lot of energy and each new challenge will be easier to implement. The secret is to introduce small changes every day.

Where to start?

How to lose weight quickly, healthily and effectively?

The rule is: First, we set the target, and then, every day we do something to us for this purpose closer. And no matter how little we can do - even the smallest effort is better than nothing. Yes, yes, extra vegetable for dinner is already a success. and 10 minutes of training a huge success.

Each overcome a challenge to bring you a great sense of satisfaction, it will make you stronger and happier. To remember the order, you should save it and then record it every daily achievement (keeping in mind that none of them is "too small."

Today I share with you some ideas that have worked well for many of us. I hope it will be an inspiration for you. It would also be fantastic if you would share your ideas and achievements!

HEALTHY EATING: small steps to a healthy diet

Fruit instead of candy

When you have a big appetite for sweets, eat the first portion of fruit. Perfect for situations such sweet fruit, although we know that they have a lot of sugar and a lot of calories. Does not matter. You introduce healthy habits, a pear, raspberries, strawberries, bananas, oranges or cherries they are a much better choice than milk chocolate, sweet chocolate bar, and cookies from the patisserie. Not only that, they will give you the feeling that you eat healthily. Soon you'll feel like a winner, deliver the body of vitamins and energy and more will fulfill your appetite.

You can try:

fresh fruit with natural yogurt
apple with peanut butter
salad with a pear, half a banana, some grapes, and kiwi or any other combination of fruit.

Yogurt with frozen fruit instead of ice cream

Sometimes it just comes a time that you have to reach for ice cream. Then the well in the freezer instead of a box of pistachio ice cream or have a packet of frozen strawberries or raspberries, and in the refrigerator creamy Greek yogurt. Mixing yogurt with frozen fruit makes you get the consistency of ice cream, delicious, fruity taste and healthy, full of calcium and vitamins, but low in sugar dessert.

Add fresh (or frozen) fruit to ALL (to which could match or fit).

For pancakes, waffles, ice cream, desserts, cereals, etc. Reach for blueberries, bananas, blackberries, strawberries, chopped apples, pears, tangerines, melons ... All fruits are allowed. "Diluted" fruits of all caloric treats: ice cream, cakes, jelly. If you reach for a portion of the dough, make sure to eat the same portion of the fruit.

Control portion size

This is one of the easiest ways to eat healthily and at the same time control the diet. You can eat everything, what you want: desserts, pasta, kluski- provided that their portions are smaller, and sometimes even much smaller (especially desserts). Although it sounds strange, a good way to start the practice portion control is to apply a traditional portion, such that usually are putting themselves and other members of the household, and then divide it on a plate and leaving 1/3 or even half of potatoes, rice, pasta, meat fat " on then ". You do not limit never greens and vegetables. In time, you will instinctively put yourself less.

Modify frozen

Sometimes, despite the best intentions, we are not able to prepare a healthy meal and reach for frozen food. Pizza, casseroles, and other dishes are frozen fast solution that also quickly ruining your diet and not necessarily fit into a healthy lifestyle. Fortunately, any such course you can modify by adding to it as much as possible vegetables. You can add fresh tomatoes for pizza, broccoli, cauliflower, pennies sugar, carrots into casseroles, learn how to add the zucchini dishes. Even the onion or leek matter.

Gradually slimming foods

Discard peel chicken (approx. 80 kcal!), Mayonnaise dilute yogurt (approx. 40 calories per tablespoon), and juices and sodas with water (about 150 kcal). Examples can be multiplied.

Drink water!

So, for example, now is a good time for the (next) glass. The water I write very often, but it is worth it reminded ad nauseam :)

FITNESS: small steps to the perfect figure, a smooth body and a great mood

Practice correct posture at the computer

Probably you spend a lot of time at the computer, so it is worth, you drew attention to the way you sit. If you work on a laptop, there is a great risk that you still bowed his head and a slouch. The best solution is to set the screen slightly above where you need to straighten your back. Glue a piece of paper to the monitor with the inscription: "BACK" - straighten up and tighten your abdominal muscles every time you look at her.

This tiny change that almost costs you nothing is able to incredibly raise your energy levels. An additional reward is that after a few days (which can be really a challenge!) Give way to problems with neck pain, and back pain.

Love ball gym

Although I am an opponent of replacing her chair, I think that after a day on an office chair, the ball is a good alternative to the spine and back muscles, especially if you come home and sit down again in front of the computer or TV. It forces you to maintain a balance and tension of the abdominal muscles. Try to replace her chair for at least a few minutes a day.

Exercise for 10 minutes a day

10 minutes is very little, but a lot. Therefore, translate yourself that you are so tired that you have no strength for anything, and those few moments, and so it does not matter. It is of paramount importance. Mobilizing the movement not only exercise the body, but also a strong will.

A form of exercise is not important. You can run, dance, do yoga. You can do a short workout with Youtube. You can go for a quick walk. If you consistently, over time you do "addiction" of the movement. Not only that, if you try to exercise regularly longer in the days when you do not feel like training, these 10 minutes can totally change your attitude. Every minute count!

Regularly motivate

Nothing hinders the fight for a beautiful body, such as loss of motivation. And that besets at some stage each and every one of us. In such moments, good to have a favorite blog about healthy lifestyles, who are visiting and which are motivated. Well, fancy one or more health sites on Facebook. Well, subscribe to the newsletter on similar subjects. Well, write the log.

Methods are many, select the one where you will not be reliant on one another. People trying to live a healthy life is a lot, and there is really no need for you measured the same with this challenge. In addition, you too can be a motivation for others. Almost it gives you more satisfaction and better motivated.

Regularly shoot

And it's not only about pictures ass, abdomen and back, taken before a mirror in his underwear (although these also tend to be a great motivation). It's about all kinds of pictures. Stop flee from the lens. Not only will you have a souvenir, but a comparison, as well as motivation.

Much walk around work

Walk around the office, school, university, when the opportunity to do so arises. Even the extra five minutes matter, provided that they are not going to walk to the kiosk after a candy bar or a cup of coffee with cream and sugar. Come for lunch. Even if in the area of ​​your work is not specifically place for walking, a few moments on the air otherwise affect your body. Use the stairs whenever possible.

Practice in front of TV

If you must watch TV, connect pleasant with pleasant and useful exercise and watching your favorite programs. In such moments, perfect for Pilates, Callanetics, strengthening exercises and stretching exercises with tape. At the time of the ad, if you do not have to be focused, you can afford pozwozić per serving cardio: running or walking in place, jumping jacks, jumping.


The above examples are just a drop in the sea of ​​possibilities. Remember, the challenges do not have to be huge, but it is a necessary regularity. No matter how much you do, it's important that it will work.