The countdown to summer begins and you have to get in shape quickly (and without suffering). We tell you how He approaches veranito and we all want to lose weight to look good on the beach. The cold months are generous because they allow us to hide everything we have left over, but in the hot months, friend, everything shows. If, like us, you are afraid to try on last year's clothes and see that even your shorts do not close, you should start taking the matter seriously now. You do not need to diet or submit to a strict weight loss plan to lose weight for the summer, you just have to eat smart, following the right steps and in the right direction. In fact, if you follow the five steps that we indicate below, you can lose up to two kilos per week. Attentive: 1) Reduce sugar and starch The most important part of losing weight is controlling carbohydrates. Not only will you lose weight a lot quickly, but you'll be much less hungry throughout the day and end up eating far fewer calories. If you don't give your body carbohydrates, it will feed off the stored fat, and you will lose weight effortlessly. In addition, you will avoid insulin spikes: if you consume carbohydrates, they will give you spikes in blood sugar, which will make you feel very tired when your body has processed it. Stop consuming carbohydrates, or reduce their consumption as much as possible, will make you lose weight quickly, especially the first weeks, since you will feel that you are deflated. In the first days you will eliminate, above all, water from the body. 2) eat protein As you have reduced or eliminated refined carbohydrates and starch from your diet, you have no choice but to eat the other food groups: proteins, fats and vegetables. Be careful, not just anything. The protein must obtain meat (chicken, lamb, pork ...) of the fish and seafood (salmon, trout, squid ...) and eggs (no more than three yolks a week). Consuming protein will not only make you lose weight, it will also speed up your metabolism. You'll burn 80-100 more calories per day, doing nothing else. Another good part is that it doesn't spike your insulin, which will keep your cravings at bay throughout the day. 3) Eat vegetables Most vegetables have negative calories, so you don't have to be afraid to eat as many as you need. You can fill the plate to the top with green, which you will not get fat, the other way around. Be careful, if they are salads, be careful with the dressings, which can ruin your plan completely. A diet based primarily on meat, fish, and vegetables contains all the fiber, vitamins, and minerals you need to be healthy, so now you know. As for which vegetables are ideal, you have broccoli, cauliflower, spinach, tomatoes, Brussels sprouts, cabbage, chard, lettuce and cucumber, among many others. 4) Choose well what fat to eat The fat has a bad reputation, even more than sugar, but the truth is that it is good to lose weight if we chose well. Not all fat is equally good for weight loss. You can take (in moderation) olive, coconut and avocado oil. The best, of course, is the olive one. Also, it will take away your hunger. If you do it right and only eat vegetables, meat and fish, you will need a bit of 'consistency' so as not to lose heart (and for the food to taste more or less decent). 5) Get some exercise Yes, my friend, not everything was going to be a piece of cake. You have to move a bit, especially if you want to lose weight quickly and not go limp after losing weight. [Exercises to have a flat stomach] Theirs is that you go to the gym three or four times a week and do a little cardio (walking, running, cycling ...) and weights (if you create muscle you will lose weight faster, since it burns more calories and accelerates the metabolism).
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