list of Best sports to lose weight

You do not need to run on a treadmill for 45 minutes a day or swim several miles a day to lose weight. The best sport to lose weight, that might give you a slimmer body , should be:

•     Something you love because it makes you do the activity continuously ,

•     Something you can do for 30 to 60 minutes a day,

•     Something that makes you sweat .

If you want to exercise to lose weight, RegimesMaigrir.com suggest you the top 10 sports to drive the extra pounds :
1) Playing Golf

Try to make golf course 18 holes. However, it should play without the use of golf cart, and taking your material between the holes yourself. This will require you to do the journey on foot , and it will make a world of good to your body.
A U.S. study found that making a golf course offers health benefits well in excess of 40 minutes of running on a treadmill . Playing golf can help to not only lose weight but also increases the stability of the legs, shoulder flexibility , mental strength , relaxation , concentration. In addition, golfers can be a breath of fresh air and enjoy the natural scenery ( mostly ) .
2) Playing with children

Take an hour of your time each day to play with children. You will surely love it . In this way, you will not only lose weight but your kids will also get used to a physically active life , thereby reducing their risk of obesity due to physical inactivity later. You can ask your children to swim or play any game that makes you sweat .
3) Gardening or clean your house

You can benefit extensively by these activities, like sports to lose weight if you do them for a long time . Your home will look better and your body will be healthier at the same time . So you can give days off to your maid from time to time and make yourself the dishes, clean the floor , iron your clothes , weeding the garden , mowing the lawn , etc. .
4) Cycling

You may very well ride your motorbike if you want to go to a supermarket located not far from your house / apartment. You can also go to the office or university by bicycle. In short, you do not have to take the car for all trips . However, if the traffic around your home is not safe , you can ride a stationary bike or elliptical at home.
5 ) Make it walk

You can walk around your house before taking breakfast . When you 're at the office , you can take a walk for 15 minutes before lunch . You can make another step forward to have dinner too. Walk before eating will reduce your appetite while remaining one of the best physical activity to lose weight (especially if you walk interval training mode : Alternate walking fast speed with slow walking speed).
6) Dancing

You can take Zumba dance classes (for example) or other dynamic dances. Dancing can make all the parts of your body work .
7) Beach volleyball

This sport has always been a favorite pastime of people going on holiday in the summer and spend a lot of time at the beach . Beach volleyball , especially the style of competition , can burn a lot of calories. Some types of beach volleyball can burn over 600 calories per hour.
8 ) Table Tennis

Play ping pong can be fun with friends and yet allow you to burn about 300 calories per hour playing a style of table tennis competition. Although few of us are able to play this style , it can still be a good excuse for a party.
9) Tennis

Tennis remains one of the most popular sports in the world practices, and also one of the best sports for weight loss . Be tennis can be expensive , but it offers the opportunity to compete against a mode one that many of us love . If you want to improve your strokes and movements, try to find group lessons , where the cost of the coach will be shared and where you can find more people to play tennis ( and lose weight or keep the line ) for many years .
10) Run

Running is a classic sports training , and very accessible , which many people think when they find a sport to lose weight . And they are right. Running can be done alone or in a club, practically anywhere and at any time of day . If you want to run inside , there is the treadmill. If you want to run outside , fresh air is offered to you .
Running remains one of the most athletic activities in the world , and you use the race to train for another sport or because you like , running burns a lot of calories and increases your heart rate. However, do not run too long and too many hours per week , otherwise you might be suffering from shin splints , plantar fasciitis ( inflammation of the plantar fascia ) , joint pain , etc. .

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the simple point to consider for losing weight

• Eat one's fill

The practice of a diet should not leave hungry during the day or at the end of a meal.Be satiated means that the caloric needs of meals were well covered.

• Eating Well

Good nutrition remains the prerequisite for starting a good diet . Changing bad eating habits must be final .Increase servings of fruits and vegetablesYou need to consume at least five fruits and vegetables per day , at every meal, in case of smaller appetites , fresh, frozen or canned .

• Take a real breakfast

A balanced breakfast should provide about 2 % of the caloric intake of the day at least , which is far from the case with most people .

• Food choices

Eating more fish 2-3 times a week at minimum. Vegetables and salads are recommended at every meal. Do not hesitate to replace meat and fish cheese or eggs during a meal . Finally, reduce the amount of certain foods like chocolate , cakes , peanuts ...

• Empower differences

To authorize deviations, have fun, eat a good meal occasionally is indispensable : it is sufficient to recover over the next meal.

• tricks

    To allow a piece of chocolate every day can avoid too much frustration.
    It is advised to eat green vegetables that contain fiber and increase satiety .
    Prefer raw vegetables to meats : eating raw vegetables in large quantities because they are low in energy , calms hunger and contain many minerals and vitamins .
    Season reasonably avoiding butter, oil, mayonnaise , etc. .
    Use herbs and spices to give more flavor to dishes.
    Try alternative methods of cooking as the oven , steam, grill ....
    Do not remove the bread, rice , pasta , pulses and potatoes because they contain starch and fiber which reduces feelings of hunger .

• Consult a doctor

The assistance of a physician , including a nutritionist can help anyone who wants to lose weight and avoid their mistakes.Regular physical activityNo regime can not be practiced without regular physical activity. Regular physical activity is essential to consider losing weight.

• Sport contributes to the stabilization of weight and muscle mass distributed harmoniously in order to achieve a change in the silhouette. Practice a minimum 2 to 3 sessions of 30 to 40 minutes of sport each week. Exercise gym , walking , jogging , swimming , cycling . Perform physical activity on a regular basis ... and especially progressive . Take the advice of your doctor in case of very overweight given joint or cardiovascular risk ..

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What sports can lose weight

To exercise to lose weight is necessary. Whatever diet you follow to remove the extra pounds, reduce the number of calories you consume is not enough to lose weight. We must also do sports diet accompaniment, including better break a plateau.

So you need to burn calories, more calories than you eat. And to burn calories, increase the number of physical activities and find the best sports for weight loss. It then remains to know how often, how long do these physical exercises and workouts which are really slim.

Only endurance exercises burn fat along with calories, since sustained effort (over a long period) draws on reserves of your body. Do sport at moderate intensity over a long period of time produces energy, while the body uses oxygen and glucose, and expels carbon dioxide.
The main advantage of longer training sessions is that after 30 or 40 minutes (the time varies depending on the person), the body begins to use stored fat for energy, it is at this moment you start to lose weight.

Choose sports that require reasonable efforts, you can do at least 40 minutes without a break, while you are not feeling too tired.
Walking, jogging, swimming and inline skating (roller) are good examples. If you can, use a monitor to monitor your heart rate during the workout. During exercise, you should keep your heart rate between 60% and 80% of your maximum heart rate (which is usually equal to 220 minus your age).
If you are trying to lose weight, avoid sports practices of resistance such as tennis, badminton, squash and team sports (football, basketball, softball, etc..) That bring your body produce lactic acid (responsible for muscle pain). Instead, work the heart and lungs by doing cardiovascular exercises. 

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Three tips to lose weight fast and well

Many people want to lose weight as quickly as possible , but they become victims of the yoyo effect These plans are usually successful, but what happens after reaching the ideal weight? How your weight will be maintained ? Unfortunately, the majority are disappointed when their weight is taken because their lifestyle does not support it. And that is why it is recommended to have a lifestyle for permanent weight loss . So if you are determined to lose weight and keep it off, now is the time to incorporate new habits that will help you for a healthy life.

1 . Keep a food diary 
Keep a food diary to count calories of each food to control daily caloric intake. Responsibility for everything that you eat also inhibits unnecessary or stupid snacks.

2 . Eat healthy foods . 
We know we need to eat healthy, but we need inspiration and motivation to do it and do it regularly. The way we think can empower us to eat healthy meals. A motivating factor is to think that fruits and vegetables are medicine. If a fruit or a vegetable particular , regularly gives you energy and makes you feel happier, then make a note above . For example Vitamin B is commonly called " the happy vitamin. " Therefore, the natural sources of these vitamins such as kale , Brussels sprouts and kale , not only helps you lose weight but also helps you feel good about yourself . 
Supplement your diet with raw foods because they give you enzymes, act as cleaners for the body and contribute to weight loss. Think about your spinach salad with cucumbers and tomatoes as the best beauty makeup that you could possibly wear. Find your favorite humours or spinach artichoke dip to help you get used to the taste and then eventually reward you.

3 . Regular exercise . 
Exercise can be a perfect fit using music as a motivator , practice your favorite such as walking at your own pace sport.

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How to Lose Your Abdominal Fat

There are a lot of nasty tricks on how to get rid of belly fat. Although there is no "magic formula" that will target abdominal fat in particular, this article will explain what causes the expansion of the waistline and how you can make for your buoy goes away .
 

• Method 1 out of 5: Start up your metabolism

Take a good breakfast. This may seem against -productive to eat if you are trying to lose weight, but studies show that eating breakfast within the time you wake up regularly keeps your insulin levels and your LDL cholesterol ( the bad) at low levels .Try to take your daily breakfast around the same time. If you tend to sleep in on weekends , eat as soon as you wake up. 
Consider including protein and fiber rich foods in your breakfast. They take longer to be processed than refined sugars and complex carbohydrates , so you will continue to feel full throughout the morning . Try eggs, peanut butter and fresh fruit and vegetables. 
Make sugary cereals , waffles , pancakes, bread, pastries, oatmeal are not the sole source of your breakfast. If you're going to splurge and eat something with refined sugars , try to balance with protein or fiber.

Unzip.  Research indicates that the secretion of cortisol (a hormone produced by your body during times of stress) is correlated with an increase in belly fat. Here are some strategies to fight against everyday stress:

     Get enough sleep. Most adults need at least 7 hours of sleep each night to function properly.
     Make time to relax. Even if it's only 15 minutes during your lunch break, try to find time to just close your eyes, breathe deeply and forget your worries.
     Keep stressors away from your bedroom. If you can avoid it, do not work in your bedroom or do there anything stressful. Are you saying that the area is reserved for rest and relaxation, let your worries behind when you enter the room. 

Try to 10,000 steps per day. In a study where a group of men was asked to reduce his daily walk of about 10,000 not less than 1,500 (without changing their diet), visceral fat (belly) increased by 7% after only 2 weeks. Get a pedometer (it may be an app on your smartphone) and try to increase the number of steps you take each day. Take the stairs instead of the elevator. Walk instead of driving. Stand up and do 30 not every 30 minutes. If you have a sedentary job, consider yourself a treadmill. 

Go refined whole grain cereals. In a scientific study, participants who ate Competes cereals ( more than five servings of fruits and vegetables, three servings of low -fat dairy products and two servings of lean meat, fish or poultry ) lost more fat the belly and the other group ate the same food, but in combination with refined grains .

    Melt fat with grain. A diet rich in whole grains changes the glucose and insulin response in your body , which accelerates the melting of fat , including visceral fat , that deep layer of fat that is easier for your body to burn that the subcutaneous fat ( the fat you can see and grab ) .
    Try to avoid cereals "white" . For example , buy whole wheat bread instead of white bread and super-refined prefer wild brown rice for white rice .
Drink plenty of water . Studies suggest that drinking regular water throughout the day can lead to a more active metabolism, regardless of diet . In addition, drinking more water helps your body eliminate waste and toxins and improves your overall health.

    Try to drink a glass of water 8 times a day or a little over 2 lites in total.
    Carry a water bottle with you so that you can drink when you are thirsty.
    Learn whether you are sufficiently hydrated. This is a little summary measure , but you know that you drink enough water when your urine becomes almost clear . If it is still yellow, continue to drink . 

Do exercises in small steps. Research shows that exercise intervals or alternating short bursts of energy with short rest periods, can improve muscular endurance faster than traditional exercise .

    Try sprinting. Run as fast and as far as you can for 20 seconds, then continue with a slow walk until you return to your breath. Repeat this for 10 minutes.
    Make the treadmill , elliptical or stationary bike for training, intervals . The most modern exercise equipment can be set to an interval training mode , which will greatly increase the difficulty of the exercise over short periods of time.
    Go for a brisk walk . Find time for a little exercise into your work day when you get up from your desk to go for a walk in power for 5 minutes. Take long strides and keep a steady pace and try to go up and down stairs. 

Drop abs - for now . Doing abs and sit- ups will develop strong muscles, but you might not be able to see under the belly fat still present. In fact, doing abs can actually make your stomach appear larger as you develop these muscles. Try these exercises to focus instead on all the muscles in your body :

    Take the bridge. Put yourself in the position to pump / push upwards. Sit on your elbows and keep your eyes on the ground at any time. Tighten your stomach muscles so that they are tight , imagine them going up your spine. While you do this, your butt should be lowered and your back straight. Try to maintain this position as long as you feel comfortable. During the exercise, do not arch your back, but keep it as straight as possible. If it seems too hard in the beginning , use your knees to form a platform of rest. Try to maintain this position for 30 seconds and repeat this exercise 3-5 times .
    Do squats. Position yourself with your feet about eight inches apart, extend your arms in front of you and crouch down with your hips back. Do four sets of 15-20 squats , work a few minutes at a time.
    Stretch the sides of your waist. Stand up straight with your feet at hip height . Place your right hand on your right hip and lift your left arm up so that your palm is facing the right. Keeping the legs centered , lean to the right and go left arm above his head and stretching your left. Do this exercise 3-5 times on each side . 

Mount power cardio exercises. Aerobic exercises are working your heart, burn calories quickly and facilitate fat loss all over the body, including in your belly. Can not specifically eliminate belly fat, but it is usually the first to burn when you exercise, regardless of your body shape or size.

    Schedule your steps. Track your progress by measuring how long it takes you to run a kilometer. While your cardiovascular endurance improves, you will notice that this time will decrease.
    Avoid inflammation shins. If you experience a painful shin splints every time you run, you're probably over-pronation (that is, you use the majority of your weight on the outside of the foot when it comes down). Get yourself a pair of shoes designed specifically to help alleviate this problem.
    Do not worry too much. When you put the cardio exercises for the first time, targeting a training 3 days a week, and then continue up to 4 when you're ready. Too hard to train every day does not give your body time to recover and build muscle and this can lead to injury.  

Add resistance exercises. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone to get rid of abdominal fat . 

• Method 3 of 5 : Diet for Fat Loss

    Reduce your intake of calories. Unless you restrict your calorie intake, you will not lose belly fat . Try these tips:
        Remember it takes a deficit of 3700 calories , to lose one pound of fat. In other words , you must burn 3700 calories a choice between doing exercises and eating 3700 calories less than you burn in a week.
        Trying to lose up to one pound per week . Lose more than it can be unhealthy and lead to a cycle of " crash" diet , in which you will quickly regain the lost weight.
        Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by putting down everything you eat for a week. Search a calorie counter and online appointment has approximately how many calories you consume in a day. From there , see what you can afford to remove .
        Try a diet in which you consume 2,200 calories ( men) or 2000 calories ( women ) per day. This should result in a sufficient deficit to lose half a kilo or a week, depending on your activity level. 

Eat good fats. Studies suggest that a diet with a high monounsaturated fatty acids (MUFA) proportion - such as avocados, nuts, soy and chocolate - can prevent the accumulation of fat in the abdomen

     Trans fats (in margarines, biscuits, cookies or anything made ​​with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen area, too, avoid them as much as you can. 

 Add more fiber in your diet. The soluble fibers (such as those found in apples, oats and cherries) lower the levels of insulin, which, as mentioned above, can accelerate the burning of belly fat.

    Slowly add fiber to your diet. If you currently consume 10 grams of fiber per day, do not jump to 35 grams of fiber daily overnight. You must give the natural bacteria in your digestive system time to adapt to your new fiber intake.
    Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables in your diet, this will add fiber, but only if you eat the skin, because that's where the fibers lie. So do not peel the apples before eating. If you eat potatoes, try to leave the skin in the dish (as if you were potatoes baked or mashed) or if you peel, peels made snacks such as boiled in garlic and parmesan. It is also interesting that keep skin potatoes when you cook will help keep more vitamins and minerals in the flesh. Just do not eat the skin parts that are green.
    Eat soup peas. The peas are a rich food fiber. One cup contains 16.3 g of protein. 

• Method 4 out of 5: Measuring Progress 

Calculate ratio waist / hips. Your waist to hip ratio - or the circumference of your waist divided by the circumference of your hips - can be a good indicator of whether you need to lose belly fat. Here's how to get it:
         Wrap a soft tape measure around the thinner your waistline at the navel part. Note the measurement.
         Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion, about one third of the distance between the top of the hip bone. Note the measurement.
         Divide your waist measurement by your hip measurement.
         Know what is healthy. Women should have a ratio of 0, 8 or below, a male ratio of 0, 9 or less.

Continue to take your measurements as you progress. After incorporating some of the strategies mentioned above in your life, continue to take your measurements. Note all these measures all in one place so you can see your progress as and when your feet melt.

Weigh yourself at the same time each day. Because body weight can fluctuate depending on the time of day, during the last meal taken or when you were in the saddle for the last time, try to standardize this process by weighing yourself at the same time each day. Many people choose to do when they wake up in the morning before breakfast. 

• Method 5 out of 5: Stay motivated

Join forces with a friend. Trying to lose weight with a partner can help you feel responsible for your actions and give you an extra motivation for your appointment with the drive. Share your victories together and discuss solutions to the challenges you face.
   
Understand the risks associated with abdominal fat. Lose fat in the abdomen should not only have an aesthetic purpose . Understand the health problems associated with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes and cancer. More precisely, it is the deepest layer of belly fat - the fat you can not see or feel - that causes health risks . This is because these fat cells " visceral " actually produce hormones and other substances that can harm your health (eg increased insulin resistance and / or the risk of breast cancer) . The fact that they are located just opposite sides of organs in your abdominal cavity does not help. For example , fat next to the liver drains into it , causing a fatty liver , which is a risk factor for insulin resistance, paving the way for type 2 diabetes. 
 

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