Brisk walking as a means of losing weight is gaining more supporters. You can buy phentermine online and read more about this diet pill. Especially effective walking helps lose weight when other energetic and power sports are contraindicated (eg, after the birth of the child), as well helps to burn fat, but does not lead to injury and strain. The classes are comfortable walking and for those who simply do not like to play sports or do not have access to the fitness room. But keep in mind if you\’re determined to lose weight through walking, in order to achieve visible results it is desirable to walk every day or at least five days a week. - Try to walk at least half an hour a day. In addition, at least twice a week should be paid to walk 45 minutes, and one day - to walk at least an hour. If you prefer, you can break the two-hour walk on the half-hour to one and the same day. - Need to walk fast, as if you were late for an important meeting. You should take approximately one mile in 10-12 minutes. Another rule - you must go at a pace that could, for example, to speak, but could not sing while walking. - You can make a walk in any time convenient for you. But, as practice shows, it is better to do in the morning. Least because in the morning you have less bystroszhigaemyh carbohydrate calories, so fat stores are burned easily. Before you start walking, hiking: 1. Equip. Choose a pair of comfortable shoes with adequate cushioning. Clothes should be free and comfortable and consistent weather conditions. 2. Select a route. Try to choose a path with no vehicular traffic. If not, find the road with a wide pavement, which can move towards a moving vehicle. During the walk: 1. First heating. A few minutes walk around at a slow pace to allow the muscles to warm up. 2. Drink water. While walking in the body loses a lot of fluid. Therefore, regardless of weather conditions, bad to drink a glass of water before the walk. It is also desirable from time to drink during a long walk (over half an hour) to avoid dehydration. To do this, you can take a bottle of water. After the walk, too, it is desirable to drink at least one glass of water. 3. Use proper technique. Walk straight, straightened his shoulders and chest. The abdominal muscles slightly tensed. Set foot on the heel, then roll it on the fingers with a force pushing the front part of the foot for the next step. To increase the pace, make quicker steps rather than lengthening them. Try to work with his hands, bending at the elbows and moving them from the waist to the chest and back. 4. At the end of the walk give yourself time to cool down. Gradually reducing the pace, walk for about five minutes slow. This will help calm heartbeat and prevent muscle soreness. But weight loss - not only the benefits of walking. You can improve your overall health. Walking normalizes blood pressure, lowers cholesterol, improves insulin. And since walking - it\’s still a force exercises related to the movement of your own weight, then you can strengthen bones, reducing the risk of osteoporosis. No less important than using the correct technique while walking, and compliance is a particular diet. Most women seeking to lose weight, begins to skip meals. However, more effective for weight loss is just the opposite - there are more, but small portions. This is especially important for those who choose to engage in regular walking. Why? You will avoid overeating. Studies show that people who ate small portions, average daily tend to consume 10-15 calories and 20-30% less fat than those who eat plenty of large meals 2-3 times a day. You will accumulate fewer calories as fat. When you overeat, you get more fat and carbohydrates than can burn your body right now. These extra calories your body will \”postpone until later\” in the form of fat accumulation. You burn more calories throughout the day. Every time you eat something, you need extra calories to have to digest, absorb and metabolize eaten. If you eat six small portions a day instead of two large, you run the process three times more often. And it supports the metabolism in an accelerated state. You will avoid snacking junk food and food addiction. When you eat a \”permanent\”, then maintain optimal blood sugar levels fall which leads to an acute sense of hunger and desire to eat \”something sweet or little salty one. This is what usually leads us to consume food rich in fat, salt or sugar. In addition, low levels of sugar in the blood contributes to the appearance of headache and irritability. Physically you will feel more comfortable. A heavy meal will go to \”rock\” on the stomach, causing extra blood flow to the stomach, required for digestion. So, it will be easier to make long walks. Every day you should consume: - Four servings of protein foods. One serving - about 50 grams of meat, fish, poultry or meat alternatives, such as tofu, or 1 egg (but not more than one egg per day); - At least 3 servings of vegetables and 2 servings of fruit. One serving - almost half cups of vegetables and fruit or a glass of leafy vegetables (eg lettuce letuka); - Five servings of grains, preferably whole grain. One serving - a piece of bread or half a cup of cereal or a ready-made cereals, such as rice; - Two servings nizkozhirnyh or low-fat dairy products. One serving - it is 1 cup of milk, half a cup of yogurt or cottage cheese, or 25-30 grams of cheese. Under these conditions, you will notice a slow but steady weight loss, is approximately 2-4 kg per month. This weight loss is considered the most optimal for health.