HOW TO REDUCE BODY FAT QUICKLY

Along with being overweight and obese come chronic diseases of the cardiovascular system , problems with joints and spine , disruptions in the hormonal system . Moreover, according to recent studies obesity provokes the development of some cancers. According to the World Health Organization (WHO) now there are more than 1 billion adults are overweight . They are about 30 % - about 300 million people - are obese, high body fat percentage is above 20 % in men and over 30 % - females.

To avoid becoming one of the participants in this sad statistic and quickly reduce the percentage of body fat ,scientists from the U.S. University of Michigan Health (University of Michigan Health System) developed several useful recommendations.

They will help you stick to an active lifestyle and eating habits to revise towards a healthy diet and normalization of lipid metabolism. We call these recommendations 8 -D steps to reduce the amount of fat in the body.

Step 1
Add in the daily diet of foods high in "slow" carbohydrates and protein. Eat fruits , vegetables, greens, whole grains , lean meats and fish. Avoid cakes, cookies , ice cream, baking , sweets and desserts , fried foods and foods cooked in oil.

Step 2
Start the morning with a glass of clean water. Drink water before lunch and dinner - filling the stomach with water, you will reduce the risk of overeating . And do not forget to drink water throughout the day. Try low-calorie drinks , give up lattes , coffee , desserts, sweet tea , alcohol and soda.

Step 3
Divide the daily ration into several meals at intervals of not more than two or three hours. Pick a combination of foods rich in protein and complex carbohydrates and eat small portions , without waiting for hunger. For example, this can be a snack fruit salad + peanut butter sandwich .

Step 4
Studying the menu at the restaurant , choose healthy foods. Prefer dishes , steamed , baked or boiled . Discard the food with high content of oils, fatty cream sauces , cheese . Do not get carried away and savory spices - they encourage appetite.

Step 5
Chew your food slowly . Put a fork next piece only after thoroughly chewed and swallowed the previous one. This will prevent you from overeating.

Step 6
Devote three days a week of interval training (high intensity course, after prior consultation with your doctor ) . Choose any cardio that appeal to you liking : running, cycling , jumping rope , speed climbs the stairs , rowing, elliptical training on simulators.

Each workout begins with an easy five-minute warm-up , then go to the block of intensive exercise , and after returning to the low-intensity exercise . Finish the workout easy five-minute cool-down .

Step 7
Begin to engage in the gym. Bench press and standing, bending and squatting with weights - depending on the starting weight lifter , these exercises allow you to burn an hour from 350 to 500 , and sometimes up to 700-800 calories. In operation, the muscles will burn fat , thereby reducing body fat percentage. Remember that muscle is heavier than fat . Do not be surprised if at first a little weight will grow. The main index - the volume in centimeters.

Step 8
Looking for like-minded people and get involved in amateur sports associations in your area. Look for travel companions for jogging through sports social networks , during a lunch break or invite for a jog in the gym colleagues to your day has been more active.

And finally, the most important and effective step - get busy today!