“Having a dream body for the summer season requires a lot of effort and sacrifice. You must radically change your way of life, starting with how you manage your diet. With the help of a coach, a loved one, or your own initiative, there are different ways to lose weight.”
Slimming down, shedding those extra pounds, is a top concern for many people as summer approaches. What can you do to feel better in your body? A balanced silhouette, an ideal weight to feel good in your skin and in your head… a dream shared by many of us!
Losing weight without going to extremes and, more importantly, managing to maintain your weight are the goals we’ll help you achieve with a series of expert tips. The holiday season is here… let’s take action! How many times have you tried to go on a diet, engage in physical activity to shed those few extra pounds that haunt you? And how many times have you given up due to lack of motivation or results? It must be said that dieting is not very pleasant when faced with all the temptations around us.
Besides the physical aspect that concerns us when our scale turns red, we must not lose sight of the health aspect. Overweight is indeed the cause of many diseases, and it should be noted that a healthy lifestyle can work wonders in preventing cardiovascular diseases, diabetes, hypertension, and more.
Physical Exercise and Balanced Diet
Physical exercise and a balanced diet can help you achieve rock-hard abs and a flat stomach. To achieve such results, you need to develop a well-defined dietary strategy and follow a specific training regimen. If you want to show off a flat stomach with well-defined abs, you’ll need to follow a dietary plan and engage in aerobic exercises to melt away body fat. You’ll also need to incorporate some strength training to tone your body. In terms of diet, it’s advisable to gradually reduce calorie intake, keeping in mind that a range of 1200 to 1500 calories should be the minimum target. Additionally, avoid slow-digesting carbs, especially in the evening. You should minimize your fat intake as much as possible. On the other hand, protein should be consumed in significant quantities, about 100 to 150 grams per day. This can be achieved by eating lean chicken, lean fish, or beef with only 5% fat content.
In parallel, you’ll need to engage in aerobic activities such as jogging, cycling, or swimming, with 2 to 3 sessions per week, each lasting about 45 minutes. However, it’s important not to exceed 1 hour of exercise, as spending additional time sweating will result in muscle loss.
The last part of the program involves strength training. To have well-defined abs, you’ll need to do 2 strength training sessions per week. Ideally, you should have access to a gym near you. If that’s not possible, abdominal exercises with equipment available in stores or even simple floor exercises at home can suffice. 15-minute sessions with various exercises should help you achieve the abdominal belt you’ve been dreaming of.
After a few weeks, you’ll be able to see the results with less fat around your stomach. To reveal your abs, your body fat percentage should be relatively low. To achieve this, you’ll need to continue your training while being stricter with your diet or intensifying your cardio workouts.
Jumping rope offers various benefits and is effective for weight loss. It’s an ideal physical activity for those looking for a simple exercise that burns a lot of calories in a short time: jump rope.
Advantages of Jumping Rope
Its benefits are numerous. The investment is negligible: a jump rope and a good pair of sneakers are all you need. Jumping rope can be done anywhere, indoors or outdoors, at any time, even if you have limited time. In fact, just 15 minutes of jumping rope can burn up to 200 calories.
It’s a simple exercise that anyone can do, regardless of their athletic abilities. Jumping rope is primarily about coordinating your legs. The pace of your jumps can be faster or slower depending on your physical aptitude. You can take your jump rope with you anywhere, on vacation, for a weekend getaway, and it takes up minimal space!
Jumping rope can be done to music to add some dynamism and fun to your sessions. It increases lung capacity and cardiac resistance. You can vary your jumps, single-leg jumps, two-legged jumps, cross-arm movements, or even jump in place or move while jumping rope.
How to Jump Rope Correctly ?
Even if you’re not particularly athletic, jumping rope can help you stay active and expend energy. First, choose proper sports shoes to cushion the impact of your jumps on the ground. Avoid hard surfaces (concrete, asphalt, tile) and prefer softer ones like soil, grass, or carpet.
If you’re a beginner, start by training without the jump rope, doing small jumps in place. This will allow you to develop the necessary sensitivity and stability while maintaining a steady rhythm. At the beginning, you might be tempted to look at your feet… but it’s unnecessary! To focus, fix your gaze on a point in front of you. Keep all your muscles relaxed; flexibility is essential for good coordination. Ensure your back stays straight without bending forward. Your elbows should be as close to your body as possible, and your arms should remain still. The rope’s rotation should be created solely by the movement of your wrists. Jump on the balls of your feet, engaging your calf muscles.
As with any physical activity, start gradually with short 5-minute sessions, two or three times a week. Then, as the days go by, increase the duration and intensity of your sessions based on your level of fatigue.
Once you’ve gained some experience, you can try a few variations. The simplest one involves crossing your forearms between jumps. You can also practice by jumping on one leg, which helps develop your musculature.
Jumping rope is not recommended if you have heart or respiratory problems, back problems, or joint issues. If in doubt, consult your doctor before engaging in this type of sport.
Green Tea: A Weight Loss Aid
The properties of green tea have been known since ancient times and are now emphasized in the context of a weight loss diet. Discover all the information about its benefits. From India to China, Japan to Africa, tea is the drink of Eastern wisdom, and its benefits are now well recognized.
Green tea has many beneficial properties for both physical and mental well-being. It has inundated the shelves of our supermarkets in recent years. However, buying green tea is not the same as buying a packet of sugar. Green tea possesses numerous qualities, each with different characteristics.
Properties of Green Tea
The beneficial properties of green tea are numerous and diverse. It helps prevent cardiovascular diseases and fights senility. Additionally, it provides better resistance to bacteria and aids digestion. It’s even believed to have anticancer properties. It’s also an excellent natural fat burner. It can combat dental cavities and bad breath.
It’s an effective treatment for minor colds, asthma, and sinusitis. Green tea helps alleviate diarrhea and promotes diuresis. It’s also a remedy for bleeding, wounds, sensitive gums, and ulcers. As an antioxidant, it can be applied directly to the skin or consumed as an infusion.
Green Tea and Weight Loss
This type of tea has all the elements needed to help you lose weight. It possesses diuretic properties and helps lower triglycerides, cholesterol, and improve the bacterial flora. It contains a large amount of vitamins, so a few cups a day are sufficient to meet daily needs.
Finally, green tea has the ability to accelerate the metabolism, increasing the rate at which the body burns fat. It’s ideal when combined with a balanced diet and can help you shed those extra pounds accumulated during the winter. To do this, drink at least one liter a day (without sugar). It’s advisable to combine the consumption of green tea with fiber (cereals, bran) to promote intestinal transit. Mixing it with cinnamon can help regulate blood sugar. Adding brewer’s yeast can enhance its slimming properties.
Caution: If you consume a lot of tea, be sure to limit or even eliminate coffee consumption to avoid an excess of stimulating substances.