Women want to look beautiful and fit, however, modern lifestyle can prevent us from gaining out weight. There are too many irresistible seductions around. However, we know that you are strong and you will cpe with them!

Weight loss is not only about exercising, but about healthy lifestyle. Make sure to obtain these 21 habit during 21 day and you will be able to lose up to 9 pounds of excessive weight.

What is more, unlike the result of diets and random sport programs, the weight you lose with the help of these tips will not return back. This list will change your life, so check it out quicker.

Credit: Freepik

Credit: Freepik

Day 1: Start to sleep well

Daily healthy sleep for 7-8 hours contributes to weight loss. American scientists in the course of their research found that if the amount of sleep in the body is insufficient, the level of the leptin hormone (responsible for suppressing appetite) decreases and the level of ghrelin (an appetite stimulant) increases. So first of all start to get enough sleep - and the extra pounds will go away faster.

Day 2: We cleanse the body

Within 1-3 days, use only easily digestible products. Drink freshly squeezed natural juices, discard caffeine, alcohol, sweets, red meat, dairy products.

Credit: Freepik

Credit: Freepik

Day 3: Making a "Corner"

Today, dedicate the old kind exercise: lie on your back, raise your straight legs at an angle of 45 degrees. Hands throw over the head, do not tear your back off the floor, lower your legs to the floor and lift them.

READ MORE: 4 main reasons to quit sugar addiction

Day 4: Burning calories with cold water

Ice water spreads through your body faster than warm water. In addition, after each drink you burn 17 to 25 calories, because the body needs energy to heat water to body temperature.

Day 5: Sign up for the gym

Do yoga (hello, inner peace!), Kickboxing (farewell, stress!), Fitness, shaping or dancing. Choose the type of activity that fits your personality and pay immediately two months in advance - so you definitely will not skip and throw it.

Credit: Freepik

Credit: Freepik

Day 6: Go for a massage

You can register for a massage or affectionately ask a member of the family to stretch your bones. It is desirable that the massage was regular, because it reduces stress hormones, activates the production of serotonin and dopamine, improves blood circulation.

READ MORE: 12 ways that can reduce a bloated belly without abs exercises

Day 7: Go in for outdoor exercise

Even in the winter on the street you can go for a run or go skiing and skating. Use the first half of your lunch break for a meal, and the second for a walk.

Credit: Freepik

Credit: Freepik

Day 8: Go for the right carbohydrates

Our body needs carbohydrates, because they produce a hormone of "good health" - serotonin. Refuse the wrong sources of carbohydrates - cookies, pasta and bread. Eat berries, fruit, cauliflower, beans and other vegetables, as well as whole grain bread, containing a lot of fiber and promoting better digestion of food.

Day 9: Watch less TV

Watching TV for a long time can have a negative effect on your weight. Researchers at Yale University found that most people after watching commercials advertising food, were ready to instantly empty their refrigerators (regardless of whether they were actually hungry). Do not watch TV more than 10 hours a week - in the end it's better to spend time on sports or talking with friends.

Credit: Freepik

Credit: Freepik

Day 10: Do not follow the crowd

In the course of innovative studies by Harvard University, conducted in 2007 by sociologist Nikolai Kristakis, it was proved that weight gain is socially transferred from one person to another. While eating in large groups, we often consume more food than necessary. In addition, we are able to adopt other people's eating habits (everyone is eating a salad with mayonnaise, which means I'll eat). Do not overeat, start a dinner with broths or low-calorie snacks - so you will eat less. Look only at your plate, if one of your friends is eating hamburgers for the night - that does not mean that you should do the same.

Credit: Freepik

Credit: Freepik

Day 11: Move your booty

Devote this day to strengthening the buttocks. Suitable exercises: squats, attacks (do 12-15 repetitions twice); step on the stairs in the office or the entrance (within 30 seconds run on the stairs as quickly as you can, then slowly rise upward for two minutes, repeat the procedure in 20 minutes).

Day 12: Switch from coffee to green tea

Green tea is a powerful antioxidant and natural diuretic, helps control cravings for food and speeds up metabolism. Drink up to four cups of tea a day - and after a week you will feel great.

Day 13: Buy anti-cellulite cream

Even the best training is not able to save you from cellulite. Be sure to use a cream containing caffeine, seaweed, herbs and spices. Anti-cellulite wraps will be especially effective after sauna and scrub.

Credit: Freepik

Credit: Freepik

Day 14: Do not abuse alcohol, especially beer

Forget about beer. If you want alcohol - drink a glass of red dry wine. Resveratrol - a compound present in grapes and red wine, according to many researchers, prevents the development of fat cells.

Day 15: Take an example with dancers

This exercise is performed daily in ballet schools, it perfectly strengthens the muscles of the legs. Stand upright, transfer the weight of the body to one leg, and the second lift forward at an angle of 90 degrees. Do this exercise 8-12 times, and then similarly swing your foot to the side and back.

Credit: Freepik

Credit: Freepik

Day 16: No white bread

Nutritionists say: wheat is a very harmful product, which, moreover,

Day 17: We train the muscles of the hands

On the Internet, you can find many examples of exercises with dumbbells. But there is an easier option - push-ups - for this you will not need inventory or any other additional equipment.

Credit: Freepik

Credit: Freepik

Day 18: Fat

Fats are different: useful and unhelpful. Be sure to eat the "right" fats: omega-z (contained in red fish) and other essential fatty acids (contained in avocado and olive oil). "Bad" fats are found in cheese, pork and many other products, the use of which should be limited.

Day 19: Eat protein

The protein is digested longer in the body, which means that you will have less chance to remain hungry and have a bite of sweets or fatty foods. Eat foods that contain protein at least 3-4 times a week: beans, nuts, eggs, lean meat and cottage cheese, seafood. Remember: among other things, proteins help to grow your muscles.

Credit: Freepik

Credit: Freepik

Day 20: Do not skip breakfast

Morning muesli or a sandwich is a quick and useless breakfast. Try to start your day with protein food, for example, with an omelette. Numerous studies have shown that after such food you will consume fewer calories in the next 24 hours than after a carbohydrate morning snack.

Day 21: More greenery!

Eat spinach, broccoli and asparagus! These foods perfectly nourish, and also supply you with antioxidants, vitamins, calcium, iron and folic acid. And, of course, they have no sugar and other harmful substances.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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