Lose weight (and not only) in view of the summer

To get to the beach in top shape, the rules are simple: balanced diet and fitness all year round. If you’re late, don’t worry. It can be recovered.

The sentence arrives in front of the mirror, and it is without appeal: the bikini test has not been passed, with the one-piece swimsuit it is no better, the trikini is definitely to be excluded.

For him, once he starts breathing again, the result is just as depressing. And it’s not just a matter of vanity, being fit means feeling good, healthy and with yourself.

How to get rid of those extra pounds effortlessly and, above all, avoiding unnecessary and dangerous fasts or unbalanced flash diets that promise results in a few days?

First, you can lend a hand to the metabolism, making its function faster. But how? The following table summarizes the habits to follow and those to lose.

Habits
Plan 5 or 6 small meals a day, with a hearty  breakfast , to be eaten by chewing slowly	YES
Skipping meals	NO
Too much alcohol, chocolate, sugar in coffee, etc.	NO
Eat vegetable puree and minestrone in the evening	YES
Eat foods rich in fiber (fruits, vegetables, yogurt , whole grains)	YES
Practicing a pleasant physical activity (walking, swimming, pilates , etc.)	YES
Perform ab exercises	YES
Doing physical activity without adequate preparation	NO
Wearing clothes and underwear that are too tight	NO
Sleep 7-8 hours a night	YES

Everyday rules

Meals should never be skipped, rather they should be lightened and increased in number. The ideal is to have 5 or 6 small meals a day, with a hearty breakfast based on low-fat yogurt and fruit plus a portion of carbohydrates (wholemeal bread, rusks).

Then you have to learn to chew slowly: it takes 20 minutes from the beginning of the meal before the signal of satiety reaches the brain.

Finally, it is good to sleep 7/8 hours a night. Insomnia, in fact, increases the level of cortisol, the stress hormone that stimulates the sense of hunger.

Habits to lose

How many coffees a day? And so, how many teaspoons of sugar. Sometimes, it is precisely the routine eating habits that lead to unjustified accumulations of flab.

Everyone knows what their own are. It may then be sufficient for a few weeks to give up a coffee, wine or beer with meals, happy hour , ice cream or liqueur after dinner, grated cheese on pasta.

If, on the other hand, chocolate is responsible, treat it as a real vice to be eradicated: when the desire for a chocolate or bar arrives, get up and take a walk for about 15 minutes.

It seems, in fact, that the craving for chocolate is often caused by boredom or stress. Walking a little produces the same beneficial effects on the body as milk and dark chocolates, without weighing on the figure.

To introduce, every day, at least until the departure for the holidays, the evening soup: pureed vegetables and minestrone, warm or even fresh, in the name of lightness and hydration.

In autumn it will be easier and more delicious to replace dry dishes with soups, at least 2 or 3 times a week.

The bench is Ok, without exaggeration

Gym yes or no? Sedentary people know that thanks to a team of mice, science has discovered the causes of their laziness.

Researchers at the University of Charlotte, in North Carolina, USA, have in fact examined the genetic heritage of some mice after having put them in a position to use a wheel to run.

Only a certain number took advantage of it, the others, who lacked the genes that drive physical activity, ignored the opportunity.

But mice don’t have silhouette problems. But it is also true that improvising athletes is not possible as well as potentially risky for health.

Anyone who has never undertaken physical activity during the winter and decides to start right now must avoid excessive efforts.

No, mandatory, to football or tennis matches without a minimum of training or cycling or jogging in the sun.

The watchword is caution. This is supported by fitness experts according to whom the greatest risk is cardiac arrhythmias under stress.

Everyone for a walk

Meanwhile, those who walk burn more fat than those who run. Brisk walking for 4 kilometers burns off 40% of fat compared to the 20% that is burned by increasing speed.

After the first 15/20 minutes of walking, the body begins to use excess fat, precisely “burning” it.

Walking trains the cardiovascular system and helps to release tension and stress.

The movement of walking acts on the legs, thighs and buttocks, which are toned.

In the gym, the same effect is achieved by choosing the treadmill .

Even a dip can help

In addition to the movement that sculpts the whole body, the action of the water causes a beneficial and constant massage.

In the pool you can choose from a wide range of water aerobics exercises. Running Water, for example, a sort of aquatic treadmill , requires moderate physical effort and allows even those who are overweight to feel light thanks to the absence of gravity.

Moving in the water with exercise bike or jumping movements protects from trauma or damage to the joints, more easily at risk in those who usually do not practice sports .

Get rid of the rolls

Sore point for women and men, it is on the belly that the anxieties of the swimsuit test are most focused. The first step to a flat stomach is good intestinal functioning, which is obtained by adding fiber to the diet (fruit, vegetables, yoghurt, whole grains).

The second is to focus on targeted exercises, the fateful abs. That’s how:

• 10 minutes a day is enough to train the abdominal muscles.
• You can alternate push-ups with bending of the bust towards the abdomen, while lying down. During the bending phase from the ground towards the knees it is necessary to exhale.
• To be done at all times: hold your breath until you bring your navel as close as possible to your spine. Hold the position for a few seconds and let go.
• In the gym, there are numerous gymnastic tools available for targeted training. Among the novelties, the TRX, a system that uses the weight of the body and ropes to work the abs, legs, buttocks and arms.
• To increase the effects of targeted exercises and release tension, plan a few minutes of aerobic activity afterwards.

The important thing is having fun

The first rule to successfully undertake physical activity is to enjoy it and obtain results. This is why it is important to choose the most suitable one,

With Pilates gymnastics, for example, the goal is not only to eliminate the stomach but to improve the fluidity of the movements.

The exercises do not create excessive muscle mass, but give a balanced and elegant posture.

Even belly dance is perfect for showing off and enhancing the unmentionable bacon: it teaches how to move and control muscles that were previously unknown to most and makes movements harmonious. It helps to improve self-esteem for the body that one has.

Then there’s Burlesque fitness: controlled movements for effects worthy of a stripper. It’s a way to take care of your shapes without worrying about the perfect line. It is practiced in heels, of course.

Cellulite to chase away

Being overweight and sedentary are among the main causes of poor blood circulation in the legs.

Basically, with little movement and “crushed” by the body weight, the blood struggles to make its physiological ascent towards the heart.

In addition to causing major venous problems, poor circulation can cause or increase cellulite. Here are the tips to get rid of it.

• Clothes, especially underwear and trousers, shouldn’t be too tight. Reserve your hold-ups for important evenings.
• The hydromassage is ideal for promoting circulation and combating localized fat deposits on the legs.
• The best physical activity is once again moderate and constant: excessive muscular effort, in fact, produces lactic acid, negative for tissue oxygenation and blood circulation.

A matter of genes

Accumulating flab also depends on a genetic predisposition. This was stated by a recent Swedish study on the negative effects of the mutation of the FTO gene, responsible for obesity .

However, research has identified the system to limit or even disable its damage: an hour of physical exercise a day is enough to not gain weight.

All that remains is to try and see if it works, even after passing the trikini test with flying colors.

Have you ever wondered why apples, which are a typical autumn fruit, are also found in June or July, even if they were picked the year before? Here you find the answer.